Last Updated on May 6, 2022 by Toya
Potatoes are a staple food in many households. But, if you’ve just started keto, chances are you’ve just learnt that potatoes are a no no as they’re very high in carbs. If you’re now looking for keto potato substitute options, then you’re in luck. Here, you will find 7 of our favorite low carb substitutes for potatoes.
Potatoes are not recommended for anyone following a keto lifestyle. This is so because potatoes have a high amounts of carbs. That is for every 100 grams of potatoes or ¾ of a cup, you can expect 17 grams of carbs, most of which are from starch.
This also means that all the dishes that are made with potatoes like french fries, mashed potatoes, potato wedges, potato soups, garlic roasted potatoes etc are all off limits on keto. But, if you want to enjoy a fulfilling keto journey, chances are you still want options to enjoy these foods, but with significantly less carbs.
Here, you will find 7 amazing low carb potato substitute ideas that you can use to make all of your favorite potatoes dishes. Obviously, they will alter the flavor of those dishes that you’ve become familiar with over the years, but they work!
So, what are the best keto potato substitute options?
The best keto substitutes for potatoes are rutabaga, cauliflower, radishes, carrots, jicama, celeriac and carrots. All of these are significantly lower in carbs and can be used to make fries, mash and many of the other dishes that are usually made with potatoes.
Best keto substitutes for potatoes
A great low carb alternative for potatoes is rutabaga. Rutabaga is a hybrid between a cabbage and a turnip and has a flavor that reminds one of a mild turnip when raw and is buttery, savory and slightly bitter when cooked, almost like a Yukon gold potato.
Rutabaga works well as a keto replacement for potatoes, not only because of the flavor, but also because it has less carbs. 100 grams of raw rutabaga contains only 8.6 total carbs and 2.3 grams of fiber. This means that 100 grams of rutabaga has 6.32 grams of net carbs.
Use rutabaga to make rutabaga mash, rutabaga fries, garlic roasted rutabaga, in soups, rutabaga hash, stew, gratin and more!
Cauliflower is another good substitute for potatoes. Cauliflower is from the mustard family and is a modified form of cabbage. Cauliflower works best as a stand in for potatoes as it can be used to make recipes like cauliflower mash to replace mashed potatoes or roasted cauliflower to replace roasted potatoes. It can also be used to make recipes like cauliflower tots, cauliflower soup, cauliflower bake, cauliflower salad, cauliflower casserole and so much more.
Cauliflower is low in carbs and every 100 grams has 4.97 grams of total carbs and 2 grams of fiber. This means there are only 2.97 grams of net carbs in every 100 grams of cauliflower.
Another potato substitute for keto is radishes. Radishes are edible root vegetables that are lyrate shaped and comes in various colors including white, pink, red, and purple. Radishes are slightly peppery and pungent, but, they work well as a low carb potato substitute as they can be used to make garlic roasted radishes, salads, home fries and more.
Radishes work because there are 3.4 total grams of carbs and 1.6 grams of fiber in 100 grams of radishes. This means there are 1.8 grams of net carbs in every 100 grams of raw radishes.
If you have jicama available, this vegetable can also be used to substitute for potatoes on keto. Jicama is a root vegetable that tastes somewhat like an apple, but less sweet. Jicama can be identified by its brown skin that looks like potatoes, and its white insides.
Use jicama to replace potatoes in dishes like jicama fries, jicama salads, stir fries, soups, stews, baked and more.
In every 100 grams of raw jicama, there are 8.82 grams of total carbs, but 4.9 grams of these are from fiber. This means that 100 grams of jicama has 3.99 grams of net carbs.
Another vegetable on the list that can be used as an alternative for potatoes is celeriac. Celeriac is essentially the root of the celery plant. It has a flavor that can be considered as earthy with a slight hint of celery. Use celeriac to make celeriac bake, soups, gratin, mashed celeriac, fritters, chips and more in place of potatoes.
Raw celeriac is a low carb vegetable that has 9.2 grams of total carbs and 1.8 gram of fiber in every 100 grams. This means there are 7.4 grams of net carbs in every 100 grams of raw celeriac.
If you have them available, raw eggplants can also be used as a keto potato replacement. Use eggplants as a potato alternative in casseroles, gratin, fries and more.
Eggplants are low carbs and have about 5.8 grams of total carbs and 3 grams of fiber per 100 grams. 100 grams of raw eggplant thus has 2.8 grams of net carbs.
Zucchini is another low carb vegetable that can be used as a potato alternative. Zucchini is a type of summer squash that has a flavor that is mild, grassy and slightly sweet. It does not have a similar texture to potatoes, but it is often used to make low carb zucchini fries that can replace potatoes fries on keto.
There are 3.1 grams of total carbs and 1 gram of fiber in every 100 grams of raw zucchini. Therefore, in every 100 grams of zucchini, there are 2.1 grams of net carbs.