Last Updated on September 14, 2023 by Toya
Potatoes are a staple food in many households. But, if you’ve just started keto, chances are you’ve just learned 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 ten of our favorite low carb substitutes for potatoes.
Are potatoes keto friendly?
Potatoes are not recommended for anyone following a keto lifestyle. This is because potatoes have a high carbohydrate content. That is, for every 100 grams of potatoes (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 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 fewer carbs. I mean, there’s certainly nothing wrong with enjoying some keto mash every now and then, right?
Here, you will find 10 amazing low carb potato substitute ideas that you can use to make all of your favorite potato dishes. Obviously, they will alter the flavor of those dishes that you’ve become familiar with over the years, but they work!
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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
Rutabaga
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 fewer carbs. 100 grams of raw rutabaga contain only 8.6 total carbs and 2.3 grams of fiber. This means that 100 grams of rutabaga have 6.32 grams of net carbs.
Use rutabaga as a good keto substitute for potatoes to make rutabaga mash, rutabaga fries, garlic roasted rutabaga, soups, rutabaga hash, stew, gratin, and more!
Cauliflower
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.
If you’re just starting keto, or maybe you’ve already started but you don’t know all the best keto food substitutions for all your favorite foods, then this Keto Substitutions Guide is for you! It includes over 300 amazing keto food swaps that actually work and taste good!
Radishes
Another potato substitute for keto is radishes. Radishes are edible root vegetables that are lyrate shaped and come 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.
Jicama
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 is less sweet. Jicama can be identified by its brown skin and its white insides, which look like potatoes.
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.
Celeriac
Another vegetable on the list that can be used as an alternative to potatoes is celeriac. Celeriac is essentially the root of the celery plant.
It has a flavor that can be considered 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 grams of fiber in every 100 grams. This means there are 7.4 grams of net carbs in every 100 grams of raw celeriac.
Eggplant
If you have them available, raw eggplants can also be used as a keto potato replacement. Use eggplants as a replacement for potatoes in casseroles, gratins, fries, and more.
Eggplants are low in carbs and have about 5.8 grams of total carbs and 3 grams of fiber per 100 grams. 100 grams of raw eggplant have 2.8 grams of net carbs.
Zucchini
Zucchini is another low carb vegetable that can be used as a low carb potato alternative. Zucchini is a type of summer squash that has a mild, grassy, and slightly sweet flavor. It does not have a similar texture to potatoes, but it is often used to make low carb zucchini fries that can replace potato 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.
Carrots
Other keto potato alternative ideas:
Daikon
Another great keto alternative to potato is daikon. Daikon, also known as white radish, Japanese radish, or winter radish, is a type of radish with a mild and slightly sweet flavor. This vegetable typically has a white or pale green skin, and its flesh is usually white. It can have a cylindrical or tapering shape, resembling a large carrot.
Daikon is relatively low in carbohydrates, making it a good choice for low-carb or keto eating. The exact carb content of daikon may vary, but it is typically 2-4 grams of carbohydrates per 100 gram (about 3.5 ounce) serving of raw daikon.
As a keto replacement for potatoes, this veggie can be used to make keto fries, keto mashed potatoes, keto boiled ‘potatoes’, stir fries, soups, and stews.
Kohlrabi
Another great keto potato alternative is Kohlrabi. Kohlrabi is a vegetable from the Brassicaceae family, which includes other well-known members like cabbage, broccoli, and kale. The name “kohlrabi” is derived from the German words “kohl,” meaning cabbage, and “rabi,” meaning turnip, which gives you an idea of its appearance and taste. The bulbous part of the vegetable can range in color from pale green to purple, depending on the variety.
If you can get your hands on some Kohlrabi, you can use it to make Roasted Kohlrabi that resembles roasted potatoes, salads, fritters, fries, gratin, soups, mash, and stir fries.
The best part? Kohlrabi is a relatively low-carb vegetable, with approximately 6-7 grams of carbs and 3–4 grams of dietary fiber in a 100-gram serving of raw kohlrabi.
Keto mashed potatoes (a simple store-bought substitute)
You can make keto mashed potatoes with most of the low carb vegetables listed above. If you’re feeling fancy and want to get a store-bought substitute for mashed potatoes, then you can use Hearts of Palm Creamy Mash from Natural Haven. Just add some butter, then serve it with some keto gravy. The taste and texture aren’t exactly like mashed potatoes, but they’re a good keto substitute for mashed potatoes.
If you’re just starting keto, or maybe you’ve already started but you don’t know all the best keto food substitutions for all your favorite foods, then this Keto Substitutions Guide is for you! It includes over 300 amazing keto food swaps that actually work and taste good!
FAQs about keto substitutes for potatoes
Are sweet potatoes keto friendly?
No, sweet potatoes are not keto. 1 cup of sweet potatoes contains roughly 27 grams of carbs, which is more than the daily carb allotment for keto eaters.