Low Carb and Keto Potato Substitutes- Castle in the Mountains

Do you love potatoes but hate their high carb content? Worry not, potato lovers! I have more than one Low Carb Potato Substitute in my bag of Keto Diet tricks.

These Keto Substitutes for Potatoes are all vegetables that are low in carbs. With a few “tweaks” they can give you the same satisfaction as traditional potatoes. It’s a Keto mindset thing- think of what you CAN have instead of what you’re missing.

Whether it’s fried, mashed, boiled, or baked—these alternatives will satisfy your cravings. And, you might even love them.

FAQ’s:

Lets just get a couple of questions out of the way first.

Are Potatoes okay on Keto?

No. Potatoes are not a part of a Keto Diet. They have enough carbohydrates to kick you out of Ketosis almost immediately.

What are Some Keto Substitutes for Potatoes?

There are nine great low carb substitutes for potatoes. Cauliflower is the most common. But kohlrabi, rutabaga, turnips,celeriac and jicama,etc can all be made into excellent alternatives with a few recipe additions.

On to the 9 great potato substitutes….

Cauliflower:

Let’s start with the elephant in the room.

I bet you already knew about this one. You might even be here because you HATE mashed cauliflower. It’s cool, I HAVE A TRICK up my sleeve that might make you fall in love with it. Keep reading and check out the recipe.

Cauliflower has been making serious waves in the Keto (and non-Keto) world because of its versatility and inflammation fighting properties! It’s even been shown to prevent cancer growth.

With its ability to act as a low-carb potato substitute, cauliflower can be mashed, roasted, and even fried for a delicious Keto side.

Nutritional info for 4 ounces of Cauliflower:

Amount Per 4 oz (113.4 g)
Calories 28
Total Fat 0.3 g
Carbohydrates: 6 grams
Dietary fiber: 2 grams
Net Carbs : 4 Grams
And, a whopping 91% of your daily vitamin C. WOW!

How to prepare a delightful Cauliflower Mash:

There are a ton of cauliflower side dish recipes out here in the big wide world of Keto recipes blogging. We even have one that contains bacon right here. (I might be biased because – bacon, and I developed that recipe).

But what I didn’t know when I originally started making Cauliflower mash is how much a few simple tweaks could take this low carb potato alternative from “meh” to “MMM mashed potatoes”.

This is a simple recipe that you can replicate no matter how much you want to make. It’s wayyyy to simple for it’s own formal post. I’ll use one small head of cauliflower as a guide:

Cauliflower Mashed Potato Substitute:

Steam the Cauliflower.
Cut into small pieces and put it in the blender.
Add chicken bouillon in the place of salt (to taste- start with 1/4 or 1/2 teaspoon).
Add 2 tablespoons of Mayonnaise to the blender (also to taste in place of heavy cream)
Add butter (a tablespoon or two should do it)

Blend, taste and adjust. You can add herbs or spices like garlic or parsley if you want.

Just make sure you heat it back up on the stove or in the microwave to streaming before serving. The chicken bouillon powder in this low carb potato alternative recipe requires heat to ensure safety. Just heat it back to steaming and you should be good to go.

Is cauliflower mash exactly like mashed potatoes?

Nope. Is it “potato like” and damn tasty? Yep. Even the mashed potato hating teenager thinks it’s delicious.

So go ahead and give cauliflower a try. If you don’t like it, just keep reading to check out the other Keto potato substitute recipes I have for you!

A celeriac root sitting on a counter so people know what they look like

Celery Root (Celeriac)

Yep, maybe you have passed this one by in the grocery store a thousand times without ever looking twice. It’s not Instagram beautiful or anything.

Celeriac looks like…well, a weird brown root ball with a lot of little curly roots coming out of the bottom and green sprouts coming out of the top. Not exactly gorgeous.

It looks like the part of the plant that usually gets turned into mulch…

BUT, this adaptable and highly nutritious root deserves more respect than we give it.

Yes, it does have a few more net carbs than some of the other low carb potato substitutes, but it doesn’t have a strong bite to cover up or boil out so it’s still a strong contender.

Nutritional info for 4 ounces of Celeriac:

Amount Per 4 oz (113.4 g)
Calories 48
Total Fat 0.3 g
Carbohydrates: 10 grams
Dietary fiber: 2 grams
Net Carbs : 8 grams

How to prepare Celeriac:

Celeriac can be boiled and mashed like potatoes, or you can roast it with potato-like flavorings (garlic and herbs like rosemary are especially good).

If you’re feeling a bit more adventurous, grate the celeriac into a slaw for a pleasant crunch and unique tone. Or add to soups for a hearty and nutritious touch.

We use Celeriac as a topping on our Hearty Cottage pie instead of cauliflower. Isn’t it gorgeous? It’s delicious too. Get the recipe here.

Or, you can just bake it and enjoy as a side dish or chip like snack alternative…

Baked Celery Root:

Wash and peel the root ball.
Slice into fries or thin chips.
Toss with olive oil, salt and pepper.(or whatever spices you like)
Bake @ 425 for 35-40 minutes on an oiled baking sheet.
Enjoy

Does Celery root taste like potato chips?

No. But it’s mild and picks up whatever spices you use. So, you can get the crunchy, salty satisfaction you are looking for.

Does Celery Root taste like Celery?

Celery root does taste a bit like celery when eaten raw, but it’s a little milder. It picks up the spices you use with it and takes on their flavors.

Rutabaga (Swede)

The humble Rutabaga is a great Keto-friendly potato substitute! Not only is it low in carbs and high in dietary fiber, but it also has a slighty sweet nutty bite that complements almost any savory meal. It’s perfect for making Rutabaga hash browns, fries, or even roasting up as a side! Plus, the fact that rutabaga is so versatile means that you can find a way to include it in almost any meal.

In the end, Rutabaga (or Swede) is a great solution for those who want a tasty low carb potato substitute. With its wide range of potential uses, it’s definitely worth a try!

So don’t be scared to go outside your comfort zone and give Rutabaga a chance. You won’t regret it!

Nutritional info for 4 ounces of Rutabaga :

Amount Per 4 oz (113.4 g)
Calories 43
Total Fat 0.2 g
Carbs: 10 grams
Dietary fiber: 3 grams
Net Carbs : 7 grams

Golden brown fried rutabaga cubes in a bowl

How to Prepare Rutabaga:

Rutabaga can be used in a variety of dishes to replace potatoes, including mashed potatoes, chips and even French fries.

To prepare rutabaga like a potato, start by peeling off the tough outer skin with a sharp knife or veggie . Then cut the rutabaga into cubes or slices depending on how you plan to use it. Boil the cubes in salted water until they are tender, about 15 to 20 minutes. Drain and mash the rutabaga with butter, salt and pepper for a delicious mashed potato alternative or fry them in oil for some crispy bites.

You may have heard the phrase, “When life gives you lemons, make lemonade” – when it comes to replacing potatoes on a low-carb diet, we say: When life takes away potatoes, make rutabaga instead! Happy cooking! 🙂

Kohlrabi

The Kohlrabi is a Keto dieter’s dream come true! This low-carb veg is the perfect substitute for potatoes if you’re looking to keep your carbs down. It has a unique flavor, similar to rutabaga (sometimes also called swede). You can use it as one of your side dishes or dice it up and eat it raw, or roast it in the oven, and serve it as a fantastic potato-like replacement.

So, don’t be afraid to try it. You don’t even have to peel it.

I don’t see this vegetable in my local store but my neighbors grow them like crazy.

They tend to like milder temps between 60F-80F and grow quickly.

Nutritional info for 4 ounces of Kohlrabi :

Amount Per 4 oz (113.4 g)
Calories 28
Total Fat 0.3 g
Carbs: 7.1 grams
Dietary fiber: 4.3 grams
Net Carb Count : 2.8 grams

And, this weird looking vegetable boasts 116% of your daily vitamin c needs…

How to prepare Kohlrabi:

Kohlrabi can be easily prepared in a variety of ways to give you all the delicious potato vibes without the carbs!

What sets this apart from potatoes is its nutty flavor and crunchy texture – but with a little bit of creativity, you can turn this low-carb vegetable into a delicious potato replacement!

Again, there is no need to peel it. Just cut off the stems and them cut into fries or cubes.

Next, cook it in the same way you would potatoes – boiling or baking is always a great place to begin.

For mashed Kohlrabi, boil and once it’s cooked through, smash it up with some creamy butter and top off with salt and pepper to your liking.

If you want to get more adventurous, you can also try roasting Kohlrabi cubes or fries in the oven with some garlic and herbs to give them a crispy exterior.

You can also use it in salads or soups. Simply slice into thin matchsticks for an easy topping, or grate it finely and add it to your favorite soup or stew.

With its nutty flavor and crunchy texture, you’ll be sure to enjoy the deliciousness of potatoes without all the carbs!

Turnip

Ahh, the humble turnip. This is one I never thought I would willingly have in my kitchen lol. But, it turns out that Turnips are an amazing substitute for potatoes – especially if you’re on Keto.

Turnips have a sweet, earthiness – much like carrots or parsnips – that makes them a great substitute for potatoes in almost any dish. Plus, they’re high in vitamins A and C, so you can feel good about eating them too!

And did you know that turnips are sometimes referred to as ‘rutabagas’ or ‘swedes’? Different names for similar vegetables – there is much spirited debate about the correct names- but I’ll leave that out.

Nutritional info for 4 ounces of Turnips:

Amount Per 4 oz (113.4 g)
Calories 32
Total Fat 0.1 g
Carbs: 7 grams
Dietary fiber: 2 grams
Net Carb Count : 5 grams

How to prepare Turnips:

A Keto-Friendly Substitute for Potatoes

When it comes to cooking with turnips, the options are endless – from mashed turnips to oven-roasted as a side, you can use them just about any way that you’d cook potatoes. To get started on using turnips as a tuber substitute, you’ll need to start with the raw turnips.

To prepare them, start by washing and scrubbing the outside of the turnips – just as you would do with potatoes. Then cut off any stems or green parts and peel the skin using a regular vegetable peeler. Once peeled, rinse them off one more time and you’re ready to go.

From there, the turnips can be cut into cubes or slices as desired and cooked according to your recipes. Whether air fried, boiled, smashed, roasted, or sautéed – turnips can make a great substitute for potatoes when you want to enjoy that same qualities without all of the carbs.

Daikon Radishes

Daikon Radishes are a great sub for potatoes for those on the keto diet. This Japanese white radish is high in fiber and low in carbohydrates, making it an ideal vegetable to replace starchy potatoes. Plus, it’s a delicious substitute – daikons have a mild flavor and crunchy texture that works well with dishes like Shepherd’s Pie or smashed potatoes.

Nutritional info for 4 ounces of Daikon Radishes:

Amount Per 4 oz (113.4 g)
Calories 22
Total Fat 0.13 g
Carbs: 4.92 grams
Dietary fiber: 1.9 grams
Net Grams of Carbs : 3.02

How to Prepare the Daikon Radishes:

They can be eaten raw or cooked, making them incredibly versatile in the kitchen.

To prepare daikon radishes as a potato substitute:

1) Peel the skin off with a vegetable peeler and then cut the radish into cubes.

2) Boil the cubes in a pot of salted water for 10-15 minutes, or until they are soft.

3) Drain the daikon and mash it with some butter and mayo (or HWC if you prefer) until you get a mashed potato consistency.

4) If desired, add herbs and spices of your choice for flavor.

This Keto-friendly side is a great substitute for potatoes and also makes a tempting accompaniment to any meal.

Red Radish

Wait, wait, don’t click away. I KNOW that most people hate the red radish but there is another Keto Diet Trick here that is GAME CHANGING! I promise.

Red Radish is not just some pungent, bright red root vegetable that looks like a cross between a tomato and an apple and tastes like the inside of a hobo’s shoe- it also has major benefits when it comes to nutrition.

Who would have thought it? But yes indeed, Red Radishes are Keto-friendly vegetables with a surprisingly low carb and calorie count.

Not to mention, it also contains Vitamin C, Vitamin B6, Calcium, Magnesium and Potassium – all of which are important for keeping our body healthy and energized while on the Keto diet.

Nutritional info for 4 ounces of Red Radishes :

Amount Per 4 oz (113.4 g)
Calories 18
Total Fat 0.11 g
Carbs: 3.86 grams
Dietary fiber: 1.8 grams
Net grams of Carbs : 8

How to Prepare the Red Radish:

No matter how you would like to prepare the red radish, to remove the “radish” bite you have to cook them in salted boiling water. About 35 minutes does the trick. The bright red radishes should lose their color to the water and emerge a lightish red/pink.

Only then will they be the most like potatoes for your coveted potato side dishes, soups and stews.

In fact, they are my favorite on this list! You can fry, bake or chop and serve these tender baby “alternative” faux potatoes any way you please.

But, we love this Keto “Faux” Potato Salad by the cup as do thousands of followers.

Or, if you are looking for something a bit heartier and refined, try them in this Keto Beef Bourguignon recipe. It’s divine.

Jicama

Jicama is the fantastic potato substitute when it comes to french fries. Not only is it a fraction of the calories and carbohydrates, but it also has a much higher fiber content than potatoes.

Plus, with its sweetish-sour taste and crunch that pairs perfectly with salt and spices. Furthermore, if you’re living a keto lifestyle, jicama is a great sub for french fries. They’re sure to hit the spot!

And, they make a decent “faux” Keto Green Apple Crumble too.

Nutritional info for 4 ounces of Jicama :

Amount Per 4 oz (113.4 g)
Calories 43
Total Fat 0.1 g
Carbs: 10 grams
Dietary fiber: 6 grams
Net Carbs : 4 grams

How to Prepare Jicama:

The Keto-Friendly French Fry Alternative!

Jicama, or Mexican yam bean, is a crunchy tuber with a delightful sweetness reminiscent of an apple. It’s the perfect keto-friendly alternative to conventional french fries.

Here’s how you can make your own jicama fries at home:

1. Start by prepping the jicama. Peel the tough outer skin, then slice into thick steak-cut fries.

2. Heat a skillet over medium heat and melt some butter in it.

3. Add the jicama slices to the pan and cook for about 4-5 minutes each side or until golden brown.

4. Sprinkle with salt and pepper, and any other seasonings of your choice.

5. Serve hot with sugar free ketchup or your favorite dipping sauce. Enjoy!

Jicama fries are a great way to give french fries a healthy upgrade while still enjoying their classic flavor and crunchy texture.

Jicama is also a tasty substitute for apples if you spice it right. This Keto Green Apple Crumble was made from Jicama.

Low Carb Substitutes for Sweet Potatoes:

Since we’re talking about low carb potato substitutes, lets throw sweet potatoes in the mix. The holidays won’t be the same without them!

I think Rutabaga is an excellent choice, all doctored up with butter, cinnamon, ground cloves and salt and pepper. But many of my readers suggest they don’t feel the same way.

So, this section will be dedicated to the ever enticing butternut squash. Cup for cup, it’s on the higher end of the net carbs spectrum.

It may be easier for someone on a strict Keto Diet to choose rutabaga when thinking about a sweet potato substitute.

Butternut Squash

Butternut is an excellent option for those who still want to enjoy the sweet flavor of a sweet potato. It’s loaded with vitamins and minerals, plus it has its own unique flavor that pairs very well with butter, spices and herbs. Plus, it’s a great source of fiber!

Nutritional info for 4 ounces of Butternut Squash:

Amount Per 4 oz (113.4 g)

Calories 51
Total Fat 0.1 g
Carbs: 13 grams
Dietary fiber: 2.3 grams
Net Carbs : 10.7 grams

How to prepare Butternut Squash:

This healthy low carb vegetable is packed with vitamins and minerals and can be prepared in many different ways. Here are our top tips for preparing Butternut Squash so it tastes just like sweet potatoes!

You can cut it into cubes or slice in half, roast and scoop out the flesh.

1. Start by pre-heating your oven to 350 degrees Fahrenheit.

2. Cut the Butternut Squash lengthwise and scoop out the seeds with a spoon.

3. Drizzle the squash halves with olive oil, then season generously with salt and allulose or preferred sweetener.

4. Place the squash face-down on a lined baking sheet and roast for about 45 minutes, or until the flesh is fork-tender.

5. Remove from oven and let cool before serving! Enjoy!

Add, cinnamon, cloves and a dash of nutmeg for a holiday delight!

Butternut Squash is an amazing substitute for sweet potatoes – it tastes just as good but is lower in carbs!

Cooking with Keto Friendly and Low Carb Potato Substitutes

Once you get the hang of working with these toothy low carb potato substitutes, the possibilities are endless!

So there you have it! Plenty of substitutes for potatoes on a low carb diet.

Once you get into your Keto Groove, your cravings will subside and you won’t even miss those starchy spuds.

If you are still worried about missing out on some of your favorite comfort foods, don’t be! There are plenty of tasty Keto-friendly recipes that will help keep you on track while satisfying your taste buds.

Leave a comment below and please share your favorites with us. We can’t wait to try them out!