Sweet Potato Casserole made Low Carb and In a Mini Dutch Oven Pot!

Posted by Daisy Sun on

Love your mom’s casserole but don’t want the calories? Here is a recipe that will satisfy your craving and reminisce of your mom, while also being low carb! To make this with an extra health benefit, we are also utilizing a cast iron pot! 

Cooking Made Healthy

Most commonly used material for cooking is stainless steel. Although a great option for easy cleaning, stainless steel is not the best option when it comes to conducting heat and cooking your meals evenly. This may seem like a minor issue; however, this means that the food being cooked is not being cooked evenly. This may potentially result in overcooked, burnt or undercooked food, which can lead to adverse health effects. Cast iron on the other hand, conducts heat evenly and retains the heat a well. A wonderful option to take a look at is RJ Legend’s Mini Dutch Oven Pots, which come in a set of 3! These pots feature a 100% natural cast iron material with an enameled coating that also makes it easy to clean. What more could you ask for! 

Low Carb Casserole

Tasting like sweet potato, this casserole is actually made from butternut squash, making this an even healthier and low carb alternative! 

Serves:                      3   

Prep Time:              20 minutes 

Cook Time:             50 minutes         Total Time:               1 hour 10 minutes 


  • ¾ cups Butternut Squash (peeled and cubed) 
  • 3/16 head of cauliflower (Chopped) 
  • 3/8 tbsp unsalted butter 
  • 3/16 tsp Cinnamon 
  • 1/11 teaspoon sea salt 
  • 1/11 tsp black pepper 
  • 3/16 tbsp Besti Monk Fruit Allulose Blend 


  • Large Bowl
  • RJ Legend Mini Dutch Oven Pots 
  • Food Processor or Blender

Alternative Ingredients/Brand Recommendations

  • Butter -> Ghee
  • Monk Furit Allulose or Stevia 


  1. Preheat oven to 400 degrees Fahrenheit. Place Mini Dutch Oven Pots into oven to preheat. 
  2. In a large bowl, toss butternut squash, cauliflower florets, melted butter, salt, cinnamon , and black pepper. 
  3. Put vegetables in a single layer in each mini pot. Roast in the oven for 30 – 35 minutes, rotating the pan 15 minutes in. Roast until soft and golden in color. 
  4. Puree the vegetables in a food processor or blender until smooth. Pour the puree back into the mini pots and smooth the top. 
  5. Optional: Put back in the oven for about 10 minutes or until top is Golden in color. 

Nutrition Facts (Per Serving): 

  • Calories: 146
  • Fat: 13g
  • Carbs: 8g
  • Protein: 2g


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