Low Carb Potato Substitutes

By Andrew Ly | Keto Foods

Mar 31
Low Carb Potato Substitutes

When hopping onto the keto diet train, we have to sacrifice all types of starchy foods. Among those comforting carb packed foods, is everyone’s favorite, the potato.

Potatoes are such a versatile vegetable that could be served at every meal. Whether it’s hash browns for breakfast, a potato salad for lunch, a baked potato to go along with your steak, or even a bag of chips as a snack, you can fit them into just about any meal! It’s such a shame that potatoes aren’t compatible with a keto lifestyle.

It can be a difficult change to cut out potatoes all together when switching to a low carb diet. However, there are certainly some low carb potato alternatives that you can swap out and who knows, maybe you’ll find a new favorite vegetable! I’ve put together a list of some keto-friendly potato alternatives to help you ease your transition!

Keto Potato Substitutes


No Carb Potato Options

I know what you’re thinking, how do these florets turn into my favorite potato dish? Cauliflowers can be used to make your favorite potato-free mash recipe. All you have to do is boil or steam the cauliflowers until soft, and then mash them with butter, cream, and any other ingredients you like. Voila, creamy mash with a fraction of the carbs as your normal mashed potatoes! Mellissa from iBreathe has a great cauliflower mash recipe that you should give a try.

If you can’t get your hands on cauliflower, broccoli is a great alternative, as long as you can get over the fact that your mashed “potatoes” are green!


Low Carb Potato Options

If you’re in the mood for a hearty stew, you can sub out your spuds for chunks of boiled radishes. Not only are these a great low carb choice instead of potatoes, they’re packed full of nutrients and are used to treat a ton of different conditions.

With all of those health benefits, who wouldn’t want to incorporate some radishes into their diet? They do carry some bitterness in them, so I recommend stewing them in your favorite stock or roasting them with your favorite aromatic herbs like roasted potato wedges.


Keto Alternative to Potatoes

A somewhat exotic veggie to many, but Jicama can be a great low carb alternative. Loaded in fiber, vitamin C, iron, and potassium, you can prepare in in the same way you would a potato. Poke some holes and toss it into an oven for a baked faux-tato, or slice it up and fry them for some crispy fries, these are just as versatile as the beloved spuds!

Just don’t forget to remove the skin as they’re not as pleasant as eating potato skins.


Clearly, these are quite different from your traditional potatoes. You won’t be able to mash it, or bake it and have a similar meal. What you can do, is thinly slice and oven bake zucchini slices for low carb chips. Just slice thin, with a mandoline, coat in oil and seasonings, and toss them in the oven until they’re nice and crisp!

Even though you can’t mimic other potato dishes with this vegetable, you can use it for a variety of low carb dishes, even low carb pasta!

Turnips & Rutabaga

Keto Potato Alternatives

Probably my favorite alternative to eating potatoes. These root vegetables can be prepared in the exact same ways as you would a potato. Boil them up and mash them or fry them into your favorite breakfast hash, you really can’t go wrong when preparing these. Just like any other veggie, turnips and rutabagas are loaded in essential vitamins, antioxidants, and a great source of dietary fiber.

Carisma Potato

The last on the list is an actual potato! These Carisma potatoes are grown by EarthFresh in the United States and are lower in the glycemic index. Do be mindful that it’s still a potato so you would have to eat them in moderation.

A 150g Carisma potato only has 70 calories and 12g of net carbs (15g carbs with 3g of fiber), making it possible to squeeze into your keto diet! I’ve had difficult finding these in grocery stores but they are available in select stores in Ontario, Canada. Check your local grocer to see if they’re available in your area.

Most of the news and media attention for this low carb potato took place within the last few years so it’s not widely distributed yet.

There you have several great low carb potato substitutes. Just about any root vegetable (minus the sugary carrots and parsnips) will be able to give you a similar potato experience, but why not get creative when in the kitchen?

Find new ways to prepare your old favorite veggies, like the cauliflower mash, or the zucchini chips, to replace those old starchy favorites.

Feel free to share what your favorite low carb alternatives are when it comes to potatoes. Also don’t forget to let us know how you prepare them as well!


About the Author

I started my Keto adventure back in July 2013 where I lost nearly 100lbs over the course of the year. While losing the weight is great, my journey is far from over as I continue to strive towards a healthier me!

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(1) comment

Tina March 1, 2018

How come nobody is talking about the people making low and zero carb potatoes?

One of them is even organic!

Personally I’d take the GMO over the organic since it has zero carbs vs 15, but everyone’s all obsessed with demonizing GMOs so probably they’ll go for the other.

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