Are you looking to start a low-carb diet but miss the starchy goodness of potatoes? Don’t worry.
You can still make delicious dishes without compromising your health goals.
In this article, we’ll explore five great low-carb substitutes for potatoes that you can enjoy.
You’ll love these tasty alternatives.
Can You Eat Potatoes on a Low-Carb Diet?
The low-carb diet has been gaining popularity for its promise of fast weight loss results.
Not many however are aware that potatoes, a beloved starchy tuber, can actually fit into the realm of low carb eating.
While it’s not marketed with the same fanfare as other allowed foods like eggs and meat, potatoes can be an incredibly nutritious addition to your diet.
It’s important to note that the total carb content in potatoes vary largely depending on type and size; sweet potatoes tend to clock in closer to 27 grams of carbs per large one while white russet potatoes have 53 grams.
Eating whole potatoes is a great way to get a hefty dose of dietary fiber, vitamins C and B6, potassium, phytonutrients as well as potentially beneficial antioxidants.
Potatoes also have a unique texture and taste profile which can instantly transform any dish.
If you’re looking for healthier yet delicious ways to include potato in your next meal try mashing them up with Greek yogurt instead of butter or cooking them up into crispy “potato skins” with olive oil and whatever herbs you have lying around the kitchen pantry.
5 Best Low-carb Potatoes Substitutes to Consider
If you’re looking for a low-carb alternative to potatoes, there are a few options available.
The following are five of the best potato substitutes that won’t add too many carbohydrates to your diet.
1 – Turnips
Turnips make an excellent substitute for potatoes on a low-carb diet.
One cup of cooked turnips contains just 4 grams of net carbs, compared with 26 grams for a cup of cubed potatoes.
Turnips possess many of the same qualities as potatoes such as fibrous skins and nutty, sweet flesh that can be boiled, mashed, fried or roasted to participate in various dishes.
They are packed with vitamins A and C, and even boast more calcium than potatoes.
Plus their sweet flavor means they can seamlessly fit into both sweet and savory recipes while still maintaining a low carbohydrate count.
2 – Rutabaga
Rutabaga, also commonly known as swede or yellow turnip, is a root vegetable that has originated from Scandinavia.
It is surprisingly low in carbohydrates and can be used as a delicious substitute for potatoes.
Rutabaga has a sweeter flavor than potatoes, which makes them especially great for mashing and adding to soups.
To prepare rutabaga, peel off the skin and then boil, steam or bake it.
You can also fry it in slices, cubes or grated pieces.
All methods will result in tasty outcomes while staying true to a low-carb lifestyle.
3 – Carrots
Carrots are a great low-carb alternative to potatoes, containing only 5.92 grams of carbohydrates per 100 grams, compared to potatoes which contain 17.81 grams of carbohydrates per 100 grams.
Carrots are an excellent source of Vitamins A, C and K, as well as calcium and potassium.
They are also rich in dietary fiber, which aids digestion the body in breaking down food more slowly during digestion, helping to regulate blood sugar levels.
Additionally, carrots can be boiled or steamed to create a creamy mash that resembles mashed potatoes.
4 – Celery Roots
Celery roots are also known as celeriac, and they’re a great low-carb alternative to potatoes.
One cup of plain cooked celery root contains just 12 grams of carbs and only 43 calories, so it won’t break your carb budget.
Plus, it adds great flavor to soups, stews and salads.
To prepare celery root for cooking, peel off the skin with a sharp paring knife or vegetable peeler.
Then cut it into cubes or slice it into strips for roasting or boiling.
Its mild flavor pairs well with garlic, thyme and sage.
5 – Cauliflower
Cauliflower is often seen as a low-carb alternative to potatoes, making it a great choice for the Atkins and keto diets.
One cup of raw cauliflower contains just 5 grams of carbohydrates, with 2.4 of those being dietary fiber.
It’s also an excellent source of Vitamin C, manganese and Vitamin K– essential nutrients for maintaining good health.
You can use cooked cauliflower as you would mashed potatoes– it’s processed in a similar way and tastes delicious topped with butter or cheese.
Alternatively, try cutting cauliflower into cubes and roasting or steaming them to serve as an alternative to fried potatoes or baked potato wedges.
In conclusion, if you follow a low-carb diet, potatoes are likely not allowed.
However, there are far more delicious and nutritious low-carb alternatives that can still provide the taste and texture of potatoes without the high carbohydrate content.
Many of these alternatives also offer health benefits such as increased dietary fiber or essential vitamins and minerals.
Whatever option you choose, sticking with vegetables as your primary source of carbohydrates will help you control your carbs and keep yourself healthy.
Carrie is a food writer and editor with more than 15 years of experience. She has worked for some of the biggest names in the food industry, including Bon Appétit, Food & Wine, and Martha Stewart Living.
As the Editor in Chief of IntroChicago.com, Carrie oversees all of the content on the site. She also manages the team of contributing writers and editors, who help to create delicious recipes, helpful tips, and informative articles that you’ll find on the site.
A native of the Chicago area, Carrie is passionate about all things food. She loves trying new restaurants and experimenting with new recipes in her kitchen. She’s also a graduate of the Culinary Institute of America, so she knows a thing or two about food!