Best Low-Carb Substitutes for Potatoes
Potatoes are a staple in the American diet, with favorite dishes ranging from mashed potatoes to the ever-present French fry. Unfortunately, sticking with the keto diet means that you will need to ruthlessly cut the carb-heavy potato from your diet almost entirely.
A single medium potato of just 5.3 ounces has roughly 26 grams of carbs–more than the daily allotment of 20 net carbs per day many adhere to on keto. [1]
What are the best low-carb substitutes for potatoes so that you can still make some of your favorite rib-sticking potato recipes? Here are some substitutes you can pick up on your next grocery trip that should satiate your craving for potatoes.
The 5 Best Low-Carb Substitutes for Potatoes
1. Cauliflower
In the keto world, cauliflower is perhaps the most ubiquitous substitute for the carb-heavy potato. In fact, it comes in so many different forms that you can really use it as a substitute for just about anything. Both riced and mashed cauliflower are popular alternatives to the potato.
Cauliflower’s mild flavor allows you to adapt almost any recipe to suit your flavor profile and taste buds. A single cup-sized serving (frozen, cooked, boiled, and drained) contains just under 2 grams of net carbs. [2]
Because this is one of the most popular alternative to potatoes, keto recipes using cauliflower are abundant. Here are a few ways to use cauliflower to make hearty side dishes that take the place of more traditional potato-based ones:
- Cauliflower and Brussels Sprouts Gratin
- Creamy Roasted Garlic and Kale Soup with Cauliflower
- Cauliflower Brain
- Cauliflower Potato Salad
- Loaded Keto Cauliflower
- Cheesy Keto Cauliflower Au Gratin
- Keto Mashed Cauliflower
2. Celery Root
Celery root (sometimes found under the name celeriac) is another low-carb substitute for the potato. Not only is this food similar in overall taste and texture to potatoes, but it comes in at fewer calories as well. If you’re sticking to the keto diet in hopes of shedding a few stubborn pounds, the calorie deficit between celeriac and potatoes could prove useful.
This food has just under 12 grams of net carbs per one-cup serving. [3]
If you need some creative ways to implement celeriac into your diet, our celery root fries are a great starting point. Alternatively, you can roast celeriac just like you would white potatoes for a wholesome side dish. Celery root tends to roast and cook through faster than potatoes so it’s handy when you’re in a time crunch.
3. Rutabaga
Rutabaga is another root vegetable and a relative of the turnip. Some people even prefer the flavor of rutabaga over white potato, as it’s sweeter and more flavorful than most potatoes. A one-cup serving of cooked and cubed rutabaga has just over 8 grams of net carbs and a cup of mashed rutabaga has about 12 grams of net carbs. [4]
Another benefit to subbing a rutabaga for potatoes is that it cooks faster, saving you valuable time in the kitchen. If you need to whip up a meal or a side dish quickly, rutabaga should be your very first choice.
Our low-carb rutabaga keto french fries are a great option to satisfy those fast-food cravings for salty potatoes.
4. Turnips
Turnips tend to be a bit easier to find than celeriac and rutabaga, making this a go-to option for those who crave a low-carb substitute for potatoes. They have roughly 6 grams of net carbs per serving, a substantial difference from the similarly-flavored potato. [5]
One of our favorite ways to serve turnips as a potato substitute is with our low-carb mashed turnips recipe. These have fewer than 10 grams of net carbs and are easy to throw together in less than a half hour–something you would be hard-pressed to do with a standard potato!
5. Radishes
If you want to keep your carb count as low as possible, you may want to try substituting radishes for potatoes. These healthy root vegetables come in bright colors that might stand out on plates in comparison to the bland white potato.
Not only are they low-calorie, but they have roughly 2 grams of net carbs per one-cup serving of raw radish slices. [6]
A radish is a great option when you want to simulate the crunch of a fried potato or try it in an oven-roasted substitute like our keto “potatoes” and bacon that have just three grams of net carbs per serving and take less than 20 minutes to put together!
Finding the Best Low-Carb Substitutes for Potatoes
Whether you happen to crave salty French fries or a loaded baked potato, you can find a low-carb substitute that won’t impact your ketosis. These five alternatives will help you to replace this staple in your diet with something containing fewer carbs (and often fewer calories as well).
Add some of these side dish recipes to your rotation, and you’ll never miss potatoes again!
References
United States Department of Agriculture. (n.d.). White Potatoes. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/505916/nutrients
United States Department of Agriculture. (n.d.-a). Cauliflower, frozen, cooked, boiled, drained, without salt. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170399/nutrients
United States Department of Agriculture. (n.d.-b). Celeriac, raw. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/nutrients
United States Department of Agriculture. (n.d.-c). Rutabagas, cooked, boiled, drained, without salt. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168455/nutrients
United States Department of Agriculture. (n.d.-e). Turnips, raw. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170465/nutrients
United States Department of Agriculture. (n.d.-c). Radishes, raw. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169276/nutrients
