Potatoes are a staple food in many households. If you’re new to the ketogenic diet, you’ve probably found out that potatoes are not allowed because they contain a lot of carbohydrates.
If you’re searching for alternative foods to potatoes for a ketogenic diet, you’re in luck. We present 7 of our best alternatives to potatoes with low carbohydrate content.
Potatoes are not a suitable choice for individuals adhering to a keto diet. Potatoes contain a lot of carbohydrates. For every 100 grams (¾ of a cup) of potatoes, you should expect to find about 17 grams of carbohydrates, with the majority of those carbs coming from starch.
No potatoes are allowed on a keto diet, which renders off-limits any dishes made using potatoes such as French fries, mashed potatoes, potato wedges, potato soups, and garlic roasted potatoes.
If you desire an enjoyable keto experience, you probably would like to be able to consume these meals, but with much fewer carbs.
Here, you will discover seven outstanding low carbohydrate substitutes for potatoes to incorporate into all your beloved potato recipes. The taste of the dishes you are used to will change, however they will still achieve the desired outcome.
Why aren’t potatoes low carb friendly
Potatoes are a starchy root vegetable. Potatoes come in a variety of varieties and all possess dissimilar macronutrients. Different varieties of potatoes include red, yellow, purple, fingerling, petite and russet.
Potatoes are a great source of micronutrients. They have lots of vitamin C, B6, and potassium. A single potato (weighing approximately 5 ounces) usually provides approximately 25 grams of carbohydrates, 3 grams of protein, and does not contain any fat.
Sadly, the amount of dietary fiber in them is only two grams, so the total amount of net carbs is still 24 grams. Compared to a piece of white bread, these items have higher scores on the glycemic index. Eating a potato will cause your blood sugar levels to increase more than if you were to consume bread.
Eating a single potato may not be the best choice for a low carb diet, but there are numerous alternatives to potatoes that can make you feel full while not being excessively high in carbohydrates.
The best keto potato substitutes
The top alternatives to potatoes for following a keto diet are rutabaga, cauliflower, radishes, carrots, jicama, celeriac and carrots. These items, which are much lower in carbohydrates, can be used to create fries, mashed potatoes and other dishes that are traditionally prepared with potatoes.
1. Rutabaga
Rutabaga is a great option for those following the keto diet instead of potatoes as not only does it have a tasty flavour, but there are also fewer carbs. A raw rutabaga of 100 grams contains a total of 8.6 carbohydrates and 2.3 grams of fiber. It translates to the fact that when a 100 gram serving of rutabaga is consumed, 6.32 grams of carbohydrates remain after all of the other components are removed.
Substitute potatoes with rutabaga for a delicious keto option! You can make a range of dishes such as rutabaga mash, rutabaga fries, garlic roasted rutabaga, soups, rutabaga hash, stews, gratins, and more!
How to Prepare It
Rutabagas take longer to cook than regular potatoes. In order to ready it for use, you’ll need to peel away the hard exterior layer. A knife may be necessary to cut the skin, rather than utilizing a potato peeler.
After taking off the outer layer, cut the rutabaga into two-inch cubes and simmer until it becomes soft with a fork. Be prepared for it to take more than 25 minutes.
Mash the rutabaga into a low-carb substitute for mashed potatoes and garnish with full-fat sour cream. You have the option of deep frying the vegetables into fries or bake them in the oven (as per the instructions below).
2. Cauliflower
Cauliflower is another good substitute for potatoes. Cauliflower descends from the mustard family and is a variation of cabbage.
Cauliflower is the perfect substitute for potatoes because it can be used to create dishes like cauliflower mash which can be used in place of mashed potatoes, as well as roasted cauliflower which can be utilized as a replacement for roasted potatoes.
Cauliflower can be used to make a variety of dishes, such as tots, soup, bake, salad, casserole and more.
Cauliflower is characterized by a low-carbohydrate composition, containing 4.97 grams of net carbs per 100 grams and a valuable 2 grams of fiber. For every 100 grams of cauliflower, there is a total of 2.97 grams of net carbohydrates.
How to Prepare It
Cauliflower can be included in many meals that are low in carbohydrates, from pizzas with a cauliflower base to macaroni and cheese. Instead of potatoes, usually the dish consists of boiling and mashing them. You could incorporate cauliflower into low-carb fritters or latkes.
Cut a head of cauliflower into sections, then cook it in water until it becomes soft. Process the cauliflower in a food processor or blender until it resembles mashed potatoes. If desired, add full-fat milk or sour cream to the mix.
3. Radishes
Another potato substitute for keto is radishes. Radishes are edible vegetables with a long, tapering shape that can be found in different hues such as white, pink, red, and purple.
Radishes have a peppery and pungent taste, making them ideal for substituting potatoes in low carb dishes. Various options can be cooked with radishes, such as garlic roasted radishes, salads, and home fries.
100 grams of radishes contain 3.4 grams of carbohydrates and 1.6 grams of fiber. It works out to be that 100 grams of uncooked radishes contain 1.8 grams of carbs after being broken down.
4. Jicama
If you have jicama around, you can use it instead of potatoes on a keto diet. Jicama is a root vegetable that has a flavor similar to an apple, although it isn’t as sugary. Jicama can be recognized by its outer surface which resembles potatoes and its interior that is white.
Try swapping potatoes for jicama in dishes like french fries, salads, stir-fries, soups, stews, and other baked goods.
For every 100 grams of unprocessed jicama, there are 8.82 grams of carbohydrates, but 4.9 grams of the carbohydrates comes from fiber. This implies that for every 100 g of jicama, there are 3.99 g of carbohydrates remaining after the fiber has been taken away.
5. Celeriac
Celeriac can be used instead of potatoes as one of the vegetables. Celeriac is essentially the root of the celery plant.
The taste has a slight vegetal quality, reminiscent of celery, and a grounded, earthy tone. Try celeriac in substitutions for potatoes – get creative with celeriac bake, celeriac soup, gratin, mashed celeriac, fritters, chips, and more.
Celeriac in its unprocessed state is a low carb vegetable where you can find 9.2 grams of carbs per 100 grams and 1.8 grams of fiber. 100 grams of raw celeriac contain 7.4 grams of carb-net.
How to Prepare It
Celery root can be cooked in various different ways – boiling and mashing to resemble mashed potatoes, roasting and topping with grass-fed butter, frying into French fries, and transforming into homemade “potato” chips.
To make celeriac chips, peel the outer skin, cut into slices, boil them quickly, drain, spread the slices onto a baking sheet, add oil with a high smoke point (such as avocado oil), and then roast in the oven at around 450 degrees for 30-35 minutes.
6. Eggplant
If you have any uncooked eggplants, you can substitute them for potatoes when following a ketogenic lifestyle. Substitute eggplants for potatoes in dishes such as casseroles, gratins, French fries, and other creations.
Eggplants contain a small amount of carbs, with roughly 5.8 grams per every 100 grams, and 3 grams of fiber. A total of 2.8 grams of carbs can be found in 100 grams of raw eggplant.
7. Zucchini
Another veggie with low carbohydrates that can be utilized in replacement of a low carb potato is zucchini.
Zucchini is a variety of summer squash that carries a subtle, grassy taste which is slightly sweet. The texture of zucchini is not like that of potatoes, yet it is widely used to create zucchini fries that are low in carbs and can take the place of traditional potato fries on a ketogenic diet.
In every 100 grams of raw zucchini, the total amount of carbohydrates is 3.1 grams, including 1 gram of dietary fiber. For every 100 grams of zucchini, there are 2.1 grams of carbohydrates without accounting for fiber.
8. Carrots
stews, soups, and more.
Kohlrabi is mostly consumed by European countries, however, it has become a customary vegetable in northern India. As kohlrabi becomes more popular, its health advantages are still apparent.
This food item is chock-full of vital nutrients and minerals, such as copper, potassium, manganese, iron, and calcium, and is moreover abundant in vitamins C, B, A, and K.
Kohlrabi has the least quantity of carbohydrates compared to any other vegetable on the list. A 100-gram portion of Kohlrabi contains only 2 grams of carbohydrates once net carbs are taken into account, and a total of 27 calories. How can you go wrong with macronutrients like that?
How to Prepare It
People typically only eat the bulb of the kohlrabi plant and not the leaves. It is possible to consume the food either raw, roasted, boiled, or cooked in a pan. Remove the stems from the bulbs without needing to peel the skin, then slice the bulbs into pieces that resemble French fries.
If you are fond of broccoli, you’ll be delighted to learn that kohlrabi has a taste comparable to a stem of broccoli with an even more pleasing flavor. It’s possible that roasting with olive oil, salt, and pepper will bring out the best flavor.
10. Turnips
Turnips are distinct from the other foods on the list in that they do not belong to the same root vegetable family as potatoes. Rather than belonging to their own family, radishes are part of the Brassicaceae family, which also includes vegetables such as broccoli, kale, cabbage, and Brussels sprouts.
Like rutabaga, turnips are also extremely low carb friendly. A 100 gram portion contains 4 grams of carbohydrates that can be used by the body and a total of 128 calories.
Turnips are advantageous not only because they contain antioxidants and fiber, but also for other reasons. Turnips contain an abundance of vitamin C, iron, calcium, and vitamin K.
Turnips can be cooked using various methods, such as baking, boiling, roasting or steaming.
You can make them in a similar way that you would for mashed potatoes. You just need to take the potatoes and peel them, cut into pieces, put them in a pot of boiling water and let it simmer for half an hour or until they become soft. The final move is to strain and crush them, mixing in butter to get that ideal flavor.
11. Daikon (Mooli)
A type of radish commonly found in southeast Asia is the Daikon. When cooked via processes such as boiling, steaming or frying, daikon is most similar to potatoes. A single daikon radish, typically around seven inches in length, contains 61 calories and 9 grams of carbohydrates with no fat or protein.
Daikon has some amazing health benefits. Studies have demonstrated that it can aid in bettering digestion and fight against cancer cells. Daikon possesses significant amounts of vitamins A, C, E, and B6. It contains potassium, magnesium, calcium and iron.
How to Prepare It
A much favored technique for cooking daikon radish is to boil it.
To cook them, first you need to peel the daikon, cut it into big circles, simmer it in a pot for about 30 minutes until the texture is like boiled potatoes, then strain the liquid and serve with butter or oil.
If you have any food leftover, try frying the daikon in butter that is gotten from grass-fed cows to create a low carbohydrate breakfast spud dish. You can also use a cheese grater to turn it into shredded hash browns.
Cooking with Low Carb Potato Substitutes
Are you hesitant about embarking on a low carb or ketogenic diet because potatoes are not allowed? No need to worry.
Are you worried that you won’t be able to keep in ketosis or that you can only have a certain amount of carbs for the day? If so, then here are some alternatives to regular potatoes that are low in carbohydrates, enabling you to feel well-fed without feeling like you’re missing out on one of your treasured dishes.
