Are you on a mission to find a low carb potato substitute that fits seamlessly into your low-carb lifestyle or keto diet? This comprehensive guide introduces a variety of alternatives offering a plethora of flavors and textures to elevate your favorite dishes in place of potatoes.
You can find a variety of low-carb potato substitutes with a similar texture to traditional potatoes at your local grocery stores. Below you will find a low-carb substitute that is sure to please your taste buds in a variety of dishes.
Best Low Carb Potato Substitute
This list goes over the different vegetables you can use as a side dish, a pizza crust, a french fry substitute, or a replacement for the real thing in all of your favorite recipes.
Whether this is your first time trying out potato substitutes or you are a culinary wizard, you’ll find a variety of low-carb potato alternatives here.
Low Carb Substitutes Under 5 Grams of Net Carbs
Radishes (Red or Daikon Radish)
Milder when cooked, this root vegetable is a good choice for those looking for keto potatoes. Have you ever wondered if, radishes are keto-friendly?
Cooked radishes are a surprising yet excellent alternative. This is an ideal low-carb vegetable for the ketogenic diet.
They add a delightful flavor to your low-carb creations without having to worry about overloading on countless grams of carbohydrates.
Radishes prove to be a great substitute that adds a unique twist to your traditional recipes.
Although they come in small pieces, they can easily be used to make french fries with a little bit of olive oil or baked for a delicious potato-like side dish.
Red radishes contain about 3.9 grams of carbs per cup and they are a great alternative because one cup contains about 2 grams of net carbs.
Cabbage
This low carb potato substitute is great shredded, boiled, or fried, presenting a low-carb alternative to a variety of meals.
Shredded and sautéed or roasted cabbage provides a low-carb alternative to hash browns. Experiment with this humble vegetable for a crispy twist on your low-carb creations.
Cabbage offers a different vegetable experience for those looking for versatility on their diet.
Cabbage contains 4 grams of total carbohydrates in one cup or about 2 grams in net carbs.
Cauliflower
Transform a head of cauliflower into creamy cauliflower mash, cauliflower mac and cheese, or roast riced cauliflower for a golden brown perfection!
This cruciferous vegetable stands out as a great option for your low-carb diet. Packed with Vitamins C, Vitamin B, and about 2 grams of fiber, it’s a nutritional powerhouse.
Get creative with cauliflower by turning it into various delightful forms including cauliflower rice.
Armed with a potato masher or food processor and some melted butter, use bite-sized pieces to replace traditional mashed potatoes with keto gravy while still meeting your weight loss goals.
Keto dieters love this low-carb lasagna made with cauliflower.
Cauliflower contains about 5 grams of carbs per 1 Cup chopped. This is a great low carb potato alternative because one cup only contains 3.2 g of net carbs.
Zucchini
Versatile in casseroles and other comfort food dishes like zucchini fries and zucchini chips in the air fryer without causing a blood sugar spike.
Zucchini, though not identical in texture, proves to be an adaptable veggie. Dive into the versatility of zucchini for a low-carb twist by making a large bowl of keto fries, zucchini pizza crust, or a chicken zucchini alfredo dish.
Zucchini contains 3.5 grams of carbs per cup and only 2.7 grams of net carbs.
Eggplant
Roasted or grilled eggplant steps up as a flavorful replacement for potatoes in various dishes.
Its unique taste and texture add a delightful twist to your low-carb recipes. Explore the versatility of eggplant as a great potato substitute.
Eggplant contains 8 grams of carbs per cup or about 3 grams of net carbs.
Kohlrabi
Sliced, diced, or roasted, offering a crisp texture and mild sweetness with a nutty flavor making it a great low carb potato substitute.
Kohlrabi, a gem in the cabbage family, provides a crisp texture and mild, slightly sweet flavor. Explore its adaptability in salads, slaws, or roasted dishes.
Kohlrabi is a great way to infuse a unique twist into your low-carb creations.
Kohlrabi contains 8 grams of carbs per one cup serving or about 3 grams of net carbs per serving.
Chayote Squash
With a crisp texture, suitable for salads or cooked dishes, this potato replacement is a great choice for those watching their carb intake.
Chayote squash, also known as vegetable pear, provides a crisp texture, making it suitable for salads or cooked dishes as a refreshing low-carb alternative.
Discover the crispness and versatility of chayote squash.
Chayote Squash contains 6 grams of carbs per cup or about 4 grams of net carbs.
Jicama
Perfect for hash browns or fries, offering a crunchy texture and fewer carbs, perfect for a keto lifestyle.
Jicama, with its crunchy texture and mild flavor, is best known for the popular low carb diet staple, jicama fries. Low in carbs and high in Vitamin C, it’s a delightful addition to your low-carb repertoire.
Experience the joy of a delicious way to enjoy your favorite potato-style dishes without a high carbohydrate content.
Jicama contains about 11 grams of carbs per cup. These are good low carb alternatives coming in at about 5 net carbs.
Low- Carb Vegetables with Less than 10 Net Carbs
Turnips
Dice, boil, or roast turnips for a texture and flavor akin to white potatoes.
Turnips, with fewer carbs and high in Vitamin C, emerge as a fantastic alternative. Experiment with different cooking methods to mimic the traditional potato experience.
These humble heroes are a great way to add variety to your dishes.
Turnips contain about 8 grams of carbs per 1 cup cubed. This is a great keto substitute because one cup only contains 6 g net carbs.
Rutabaga
Roasted or incorporated into various dishes, rutabaga offers a unique flavor and makes a great low carb potato substitute.
Rutabaga, with its hint of sweetness, shines when roasted or used in dishes typically reserved for potatoes like rutabaga fries.
Experience the versatility and unique flavor that make rutabaga the best option for your low-carb culinary experiments.
Rutabaga contains about 12 grams of carbs per cup. This comes out to about 8.6 grams of net carbs.
Celeriac (Celery Root)
Perfect for salads and fries, celeriac offers a less starchy yet creamy texture.
Known as celery root, this versatile vegetable excels in potato salad and fries, providing a creamy texture without the excess starch.
Rich in vitamins, celeriac is a great choice for adding depth to your low-carb recipes.
Celeriac contains about 14.4g of total carbs per 1 cup raw which equals 8.7 grams of net carbs.
Spaghetti Squash
Transformed into noodles or used in casseroles, offering a unique texture.
Spaghetti squash, when cooked, becomes a noodle substitute or adds a unique texture to casseroles.
Dive into the world of spaghetti squash for a different vegetable experience that perfectly complements your low-carb lifestyle.
You’ll love this easy spaghetti squash casserole recipe for a low carb diet.
Spaghetti squash contains 10 grams of carbs per cup and 8 grams of net carbs.
Celeriac (Celery Root) Remoulade
Shredded raw celeriac in a classic French remoulade offers crunch and unique flavor.
In a classic French remoulade, shredded raw celeriac brings crunch and a unique flavor to your low-carb dishes.
Elevate your salads with this French twist. Experience the classic crunch of celeriac remoulade.
Celery root contains 14.4g total carbs per one cup serving or 8.7 grams of net carbs.
Good Substitute to Use in Small Amounts
Butternut Squash
Delightfully sweet and nutty, a perfect substitute for sweet potatoes and all of your favorite potato dishes.
Craving sweetness? Butternut squash steps in as an excellent choice. Laden with vitamins and fiber, it adds a unique flavor to your dishes while maintaining a low-carb count.
Explore the great way butternut squash transforms your meals.
Butternut squash contains about 16 grams of carbs per 1 cup cubed or about 15 grams of net carbs.
Parsnips
Roasted, mashed, or in soups, offering a distinct flavor similar to potatoes which makes it a great low carb potato substitute.
Sweet and earthy, parsnips shine when roasted, mashed, or used in soups. Their distinct flavor adds a delightful touch to your low-carb kitchen.
Explore the comfort of parsnips as a delicious way to diversify your low-carb recipes.
Parsnips contain 24 grams of carbs per cup or about 20 grams of net carbs per serving.
Sunchoke (Jerusalem Artichoke)
Ranging from roasted to mashed, offering a nutty and slightly sweet flavor.
Sunchokes, with their nutty and slightly sweet flavor, can be roasted, mashed, or used in soups and stews.
Explore the diverse ways to incorporate this marvel into your low-carb menu. Sunchokes bring a nutty marvel to your low-carb kitchen.
Sunchoke contains 26 grams of total carbs per one cup serving or 22 grams of net carbs per one cup serving.
More Helpful Low-Carb Information
The next time you want to learn more about a low carb diet, check out some of these informative articles below. You can also refer to the USDA website for more information on carb counts in vegetables which is where I sourced the information for this post.
15 Best Low Carb Chips to Buy Or Make for a Keto Diet
How Many Eggs Can You Eat on Keto?
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About Thirty Something Super Mom
My journey started after a Crohn's disease diagnosis, inspiring a commitment to well-being. This site shares my distinctive approach to healthy living with my collection of nutritious recipes that boast authentic flavors, mimicking the indulgence of traditional dishes. I love sharing guilt free recipes for low carb, keto, gluten-free, paleo, and the specific carbohydrate diet. I also share tips on natural living, including homemade cleaners and cleaning hacks. I also share my experience as a veterinary technician and pet groomer, to integrate pet health tips, homemade dog food recipes, and grooming insights to ensure your pets thrive.