Swap the Spuds: 13 Low-Carb Alternatives to Potatoes | KetoDiet Blog (2024)

Why Look for Alternatives to Potatoes?

While potatoes are rich in vitamins and minerals, they are also high in carbohydrates. For individuals following a low-carb or ketogenic diet, or those with diabetes who need to manage their blood sugar levels, finding alternatives to high-carb foods like potatoes is essential.

Resistant Starch: Can Cooling Potatoes Make Them Healthier?

When discussing potatoes, especially in the context of a low-carb diet, it's essential to touch upon the concept of resistant starch.

Resistant starch is a type of starch that isn't fully broken down and absorbed in the small intestine. Instead, it travels to the large intestine where it acts similarly to soluble fiber, serving as a food source for beneficial gut bacteria. This fermentation process produces short-chain fatty acids, which have been linked to various health benefits, including improved gut health and reduced blood sugar spikes.

Interestingly, the way you prepare and consume potatoes can influence their resistant starch content. For instance, when you cook potatoes and then cool them down (as in a potato salad or reheated mashed potatoes), the cooling process transforms some of the digestible starches into resistant starch. This means that cold or reheated potatoes can have a lower glycemic impact than freshly cooked, hot potatoes.

However, it's important to note that while the presence of resistant starch can reduce the net carbs of the potato, it doesn't turn the potato into a low-carb food.

For those strictly following a low-carb or ketogenic diet, it's still advisable to limit potato consumption. But for individuals who are more flexible with their carb intake or are focusing on gut health, incorporating cooled potatoes occasionally might be a consideration.

12 Low-Carb Alternatives to Potatoes

1. Cauliflower

Cauliflower is the king of low-carb vegetables. It's a versatile vegetable that can be used as a substitute for potatoes in a variety of dishes. From cauliflower mash and roasted cauliflower, to cauliflower "potato" salad, this vegetable can mimic the texture and flavor of potatoes while keeping the carb count low.

When used to make cauliflower mash, steam the cauliflower rather than boiling it, and then let the steam escape before mashing or blending it with some butter and seasoning. The best texture is achieved in a blender or a food processor.

Try these cauliflower recipes:

• Keto Cauliflower Tater Tots: A delicious and healthy snack that's perfect for a low-carb diet.
• Cheesy Parmesan Cauliflower Mash: A creamy and cheesy side dish that's a great alternative to mashed potatoes.
• Cauliflower Mash with Roasted Garlic and Thyme: This flavorful mash is a perfect side dish for any meal.
• Cauliflower Cream Baked Eggs: A delicious breakfast option that's low in carbs and high in protein.
• Curried Chicken Cauliflower Skillet: A one-pan meal that's easy to make and packed with flavor.
• Spicy Cauliflower Soup: A comforting soup that's perfect for a chilly day.
• Fish Pie: A low-carb version of the classic comfort food.
• Greek Beef and Cheese Casserole: A hearty and satisfying meal that's perfect for dinner.
• Jalapeno Popper Potato Salad: A spicy and flavorful salad that's a great side dish for any meal.
• Low-Carb Colcannon: A low-carb version of the traditional Irish dish.
• Creamy Low-Carb Potato Salad: A creamy and delicious salad that's a great alternative to traditional potato salad.

2. Turnips

Turnips, while slightly higher in carbs than cauliflower, are still a great low-carb alternative to potatoes. They can be roasted, boiled, or mashed, and have a slightly sweet, slightly bitter taste.

Try these turnip recipes:

• Taco Turnip Fries: A spicy and flavorful twist on traditional fries, made with turnips.
• Keto Mexican Breakfast Casserole: A hearty and satisfying breakfast casserole featuring turnips.
• Zingy Low-Carb Warm "Potato" Salad: A tangy and delicious salad that uses turnips as a potato substitute.
• Low-Carb Instant Pot Clam Chowder: A comforting and creamy chowder made with turnips.
• Low-Carb Kimchi Sausage Breakfast Hash: A flavorful and spicy breakfast hash featuring turnips.
• Low-Carb Chili Cheese Fries: Enjoy the taste of chili cheese fries without the carbs with this turnip version.

3. Rutabaga (Swede)

Rutabaga, also known as swede, a root vegetable that's a cross between a cabbage and a turnip, can be used in many of the same ways as potatoes. It's excellent roasted, mashed, or used in soups and stews. Rutabaga is the best low-carb alternative to potatoes if you're making fries.

Try these rutabaga (swede) recipes:

• Low-Carb Potato Gratin: A delicious and creamy gratin made with rutabaga instead of potatoes.
• Low-Carb Potato Salad: A flavorful salad that uses rutabaga as a low-carb alternative to potatoes.
• Low-Carb French Fries: Enjoy the taste of French fries without the carbs with this rutabaga version.
• Instant Pot Beef Stew: A hearty and comforting stew that's perfect for a cold day.
• Low-Carb Loaded "Potato" Casserole: A comforting and hearty casserole that uses rutabaga and cauliflower as a potato substitute.

4. Kohlrabi

Kohlrabi is a member of the cabbage family with a sweet, mild flavor and a crunchy texture. Kohlrabi has a lower carb count than most other alternatives so you can enjoy larger amounts compared to options like rutabaga. It can be eaten raw or cooked and is a great low-carb substitute for potatoes in dishes like gratins or stews.

Try these recipes to incorporate kohlrabi into your meals:

• Pork and Kohlrabi Stew
• Cozy Fall Beef Stew.

5. Celeriac

Celeriac, also known as celery root, is a versatile root vegetable that can be roasted, mashed, or used in soups and stews. It has a unique flavor that's a bit like celery and parsley combined. If the flavor is too strong for you, combine it with other options such as cauliflower.

• Roast "Notatoes" with Garlic and Feta: A delicious side dish made with roasted celeriac and cauliflower.
• Celeriac Cauli Mash: A creamy mash made with cauliflower and celeriac.
• Sauerkraut Veggie Fritters: Gut-healthy vegetable fritters made with celeriac, carrot, zucchini and sauerkraut.

6. Radishes

Radishes, particularly when cooked, can be a great low-carb alternative to potatoes. They lose their peppery bite and take on a more mild, earthy flavor when roasted or boiled. Try this recipe for Roasted Ranch Radishes.

7. Zucchini (Courgette)

Zucchini, while not as starchy as potatoes, can still be used as a low-carb alternative in many dishes. It's great for making zucchini fries (like the ones in our app or for using in casseroles. Try these Zucchini Fritters!

8. Spaghetti Squash

Spaghetti squash, when cooked, has a unique texture that's similar to spaghetti but it can also be mashed. It's a great low-carb alternative to potatoes and can be used in a variety of dishes. This is made with spaghetti squash, celeriac, leeks, carrots and courgettes.

9. Parsley Roots

Parsley roots are a lesser-known alternative to potatoes. They have a unique flavor that is quite different from parsnips, which are high in carbs. Parsley roots can be used in soups, stews, and roasts. They also make fantastic French fries. Try this recipe for Crispy Low-Carb French Fries made with parsley roots.

10. Daikon Radish

Daikon radish is a type of white, winter radish that originates from East Asia. It has a mild flavor and a crisp texture, making it a great addition to salads and stir-fries. It can also be roasted or boiled as a potato substitute.

11. Pumpkin

Pumpkin is not just for Halloween decorations and pumpkin pie. It's a versatile vegetable that can be used as a low-carb alternative to potatoes. Roasted pumpkin has a sweet, nutty flavor that can add a unique twist to your meals.

Here are a few pumpkin recipes to try:

• Pumpkin, Chorizo, and Feta Bake
• Roasted Pumpkin Salad with Feta and Rocket
• Roasted Pumpkin Soup

12. Jicama

Jicama is a root vegetable that is crisp, juicy, and slightly sweet. It can be used in salads, stir-fries, or roasted as a low-carb alternative to potatoes.

13. Chayote

Chayote, also known as vegetable pear or mirliton, is a low-carb vegetable commonly used in Latin American cuisines. Its mild flavor and texture, similar to a potato when cooked, make it a good substitute for potatoes in certain recipes, especially fries.

While not as commonly used as some of the other alternatives, its low carbohydrate content makes it a viable option for those following a low-carb diet. Experimenting with chayote in your cooking could open up new, exciting culinary possibilities while helping you maintain your dietary goals.

For even more delicious and creative ways to substitute potatoes in your meals, be sure to check out the extensive collection of recipes in the KetoDiet App. It's packed with a variety of low-carb dishes that will keep your diet interesting and satisfying.

Low-Carb Potato Chips & Crisps Alternatives

Craving for some crunchy snacks? Here are some low-carb potato chips & crisps alternatives that you can enjoy:

• Mixed Vegetable Chips: A colorful mix of beetroot, carrot, and parsnip chips that are baked until crispy.
• Spiced Butternut Chips: These butternut squash chips are seasoned with a mix of spices and baked until crispy.
• Foolproof Kale Chips Three Ways: These kale chips are foolproof and come in three different flavors - salt & vinegar, cheesy, and smoky.
• Tandoori Coconut Chips: These coconut chips are flavored with tandoori spices for a unique twist.
• Mushroom Chips: These mushroom chips are a great low-carb alternative to potato chips.
• Orange-scented Celeriac Chips: These celeriac chips are scented with orange for a unique flavor.
• Rosemary Garlic Eggplant Chips: Although not as crunchy as other options, these baked eggplant (aubergine) slices are delicious!
• Spicy Zucchini Chips: A surprisingly crunchy, delicious option for healthy snacking.

How to Prepare and Cook Low-Carb Potato Alternatives

Preparing and cooking low-carb potato alternatives can be as simple as chopping and roasting, or as complex as creating a low-carb "potato" salad with cauliflower. The key is to experiment with different cooking methods and seasonings to find what you enjoy the most.

Some potato alternatives like kohlrabi, rutabaga and parsley root take longer to soften so keep that in mind. If you plan on roasting kohlrabi, it may be best to par-boil before baking as otherwise it may end up too dry and tough.

Other potato alternatives such as zucchini and pumpkin, do not require long cooking to become soft. Finally, options like spaghetti squash tend to overcook and get mushy. This may not be necessarily bad if you plan on using it to make spaghetti squash mash.

Always follow tips in our recipes for best results!

Conclusion

Switching to low-carb potato alternatives doesn't mean you have to give up your favorite dishes. With a little creativity and the right recipes, you can enjoy a variety of delicious, low-carb meals that satisfy your cravings.

Whether you choose to make your own low-carb potatoes at home or opt for a store-bought alternative, there's a world of options available to keep your meals exciting and your carb count low.