Potatoes are engraved in our culture. Most of us must have included them in our diets and enjoyed their various shapes, sizes, colors, and tastes as we came to love them.
Even though potatoes are an excellent source of micronutrients like vitamin C, vitamin B6, and potassium, they are high in carbs. These starchy vegetables offer small amounts of dietary fiber and protein. Therefore, they’re not considered keto-friendly, and they don’t go well with a low-carb diet.
Additionally, potatoes rank high on the glycemic index and may cause blood sugar spikes.
Don’t you worry, though—there are many delicious low-carb potato substitutes to enjoy on a keto diet. These substitutes, “aka keto potato” are prepared in distinct ways to satisfy your taste buds and make you feel full. They’re also affordable, easy to prepare, and can be used in many different recipes.
Many of my friends who have tried them keep coming back for more and no longer miss potatoes!
2 Keto Potato Recipes
Don’t beat yourself up—just enjoy these low-carb substitute recipes. They’re great side dishes to replace potatoes because they have a similar texture and delicious flavors that will capture your heart. You don’t have to entirely let go of your favorite potato dishes. Tater tots and mashed potatoes can still be served and enjoyed by following these easy keto recipes.
Cauliflower Tater Tots
Cauliflower is significantly lower in carbs than potatoes. 1 cup of chopped cauliflower has 3 g of net carbs, while 1 cup of russet potatoes contains 25 g of net carbs.
Chop a head of cauliflower, steam it, and mash it. And then mix in 2 eggs (whisked), 1/2 cup Parmesan cheese, 1/2 cup diced onion, salt, and pepper. Form small balls and bake for 20 minutes at 400°F, until golden brown. These hash browns taste like heaven.
Mashed Cauliflower (2 Steps)
Serve this recipe as a side to your Thanksgiving turkey, baked chicken, or grilled steak. Or under your favorite meat and pan sauce combo.
- 1 head of cauliflower (2 pounds)
- 4 tbsp butter
- 8 oz cream cheese (softened)
- 1 cup sour cream
- 4 cloves garlic
- 2 tsp salt
- 2 tbsp chopped chives
Microwave for 4 minutes: Place the cauliflower in a large microwave-safe bowl with a few inches of water on the bottom. Cover it with a kitchen towel and let it dry completely.
Mash- Remove the kitchen towel. Add butter, minced garlic, cream cheese, sour cream, salt, and pepper. Mash the ingredients with a potato masher. Stir in chopped chives.
More Keto Potato Options
Each one of these veggies works great as a low-carb potato substitute. The net carbs range of these vegetables is 2–5 g per 100g of serving.
It is a larger relative of the common radish and a key ingredient in some Asian dishes. It tastes great when eaten fresh or pickled, but when cooked, it takes on a very potato-like flavor. See how you like it after you’ve tried it cooked or boiled.
If you’ve never eaten it, it’s difficult to think that kohlrabi will taste good. It might appear to be more of a doorstop than food. However, this peculiar-looking bulb actually has a subtle flavor that really shines when you boil, steam, or fry it.
It is a fantastic low-carb alternative to potatoes. It works well in stews, soups, and a variety of side dishes. It also tastes great when broiled, baked, or roasted.
It can be turned into baked chips, pasta noodles, lasagna, or melted cheese gratin.
You can enjoy it pureed or roasted. And I highly recommend preparing butternut squash soups for the warmth they bring to your heart.
Celery Root (Celeriac)
Even though it has rough sides and looks like a bumpy turnip, once peeled, it resembles a potato quite a bit. Celeriac is high in antioxidants and certain nutrients that protect against cancer and help improve digestion, as well as heart and bone health.
These are the perfect low-carb substitute for baby gold potatoes. They are the lowest in carbs, and they’re loaded with vitamin C, minerals (like potassium and calcium), and they also contain a good amount of fiber.
They are one of my best low-carb potato substitutes because of their mild flavor, particularly when cooked. Due to their similar texture to potatoes, you can pretty much use them for anything—mash, roast, make into fries or hash browns, etc. There are many different turnip varieties, but most grocery shops carry purple top turnips. Other kinds to keep an eye out for are jicama (Mexican turnip) and hakurei (Japanese turnip).
Is Sweet Potato Keto Friendly?
Sweet potatoes are more nutrient-dense than white potatoes. They are full of vitamin A, vitamin B6, antioxidants, and fiber and can be used as a delicious substitute for traditional white potatoes in many recipes.
Despite their health benefits, sweet potatoes naturally have a high carb content. One sweet potato measuring 5 inches has about 26 grams of carbs! Which is half of the carbs you are allowed on a keto diet. Therefore, don’t be surprised that most keto dieters exclude sweet potatoes from their eating plans.
The good news is that you can still enjoy a sweet potato while following a keto diet by dividing it into smaller portions and consuming it in several batches. It can also be prepared in more keto-friendly ways by being roasted whole and served with butter, coconut oil, or melted cheese, or by being thinly sliced and fried to create sweet potato fries.
Tips for Preparing Low Carb Recipes
Alternatives to Potato Salad- You can make a delicious and nutritious potato salad using cauliflower, jicama, or rutabaga instead of white potatoes. For added flavor, you can also use almond flour, herbs, and spices. This is a great option for those following a ketogenic diet.
Before Baking- root vegetables on a baking sheet, it’s important to make sure you have prepped them properly. You can boil or steam them until they are fork-tender, and then add your favorite herbs and spices. To help maintain a mild flavor, make sure not to over-season them.
Replace Cow’s Milk with low-carb milk alternatives, such as hazelnut milk, almond milk, or coconut milk.
Replace highly processed margarine with grass-fed butter and Replace harmful processed vegetable oils with olive oil, avocado oil, and coconut oil.
Bring out the Delicate Flavors of non-starchy Veggies– Roasting is a great way to caramelize the natural sugars in these veggies while preserving their nutrients. You can also try sautéing them in butter or oil for a rich and flavorful dish. Finally, boiling is a simple and fast way to cook them, giving you an easy side dish in no time.
Bottom Line: Low-Carb Potato Alternative
You can easily swap potatoes with some veggies from the root vegetable family (rutabaga, daikon radish, celery root), zucchini, and cauliflower, while enjoying their tasty flavors, health benefits, and similar texture to regular potatoes.
I hope this post will entice you to come up with YOUR keto potato substitute!