LOW CARB POTATO SUBSTITUTES (WITH A CHART!)

If you’re looking for a low carb potato substitute or just need to swap potatoes in your recipe, this guide has you covered! Here are the best low-carb vegetables to use — plus an easy recipe chart to help you decide. From cauliflower mash and roasted rutabaga to butternut squash fries, you’ll find delicious, wholesome alternatives that taste just as good as the real thing.

Jump to:

• 🥔 8 POTATO SUBSTITUTES
• 🥦 THE BEST LOW-CARB POTATO SUBSTITUTES CHART.
• ❓FAQS

🥔 8 POTATO SUBSTITUTES

1. CAULIFLOWER

The most popular of keto recipes and low-carb diets! Cauliflower has a mild flavor and creamy texture that makes it the ultimate potato alternative. Steam or boil it, then blend with butter or cream for a silky-smooth cauliflower mash,

2. RUTABAGA

Slightly sweet with a golden color and firm bite, rutabaga is one of the best root vegetables to roast, mash, or turn into low-carb French fries. It holds up beautifully in the oven and adds a subtle, buttery flavor.

🌱 3. TURNIPS

When roasted, they develop a deliciously caramelized flavor with a tender, potato-like texture. Perfect for mash, soups, or side dishes, turnips bring a slightly earthy taste that pairs perfectly with herbs and garlic.

🍠 4. BUTTERNUT SQUASH

If you want something slightly sweet with a cozy, autumn feel, butternut squash is your go-to. While it’s a little higher in carbs, it’s still a great potato alternative that adds color, creaminess, and depth to any meal. Try it roasted (my favorite!), mashed, or even turned into oven-baked fries for a delicious twist on Yukon Gold potatoes.

🌿 5. CELERY ROOT (CELERIAC)

Don’t be fooled by its knobbly exterior — celery root transforms once cooked. Its nutty, earthy flavor and smooth texture make it a luxurious swap for mashed potatoes or gratins. It’s lower in carbs and full of fiber.

🍠 6. SWEET POTATOES

Technically not the lowest in carbs, but still a nutrient-packed. Sweet potatoes have a naturally sweet flavor and creamy texture that make them amazing for fries, mash, or even potato salad.

🌸 7. DAIKON RADISH

This crispy, mild vegetable is a total underdog when it comes to potato alternatives. Once cooked, daikon radish softens into a tender, neutral-tasting base that works perfectly in soups or roasted sides. Plus, it’s super low in carbs — ideal for strict keto recipes.

🥬 8. KOHLRABI

Part of the cabbage family but with the heart of a potato lover, kohlrabi is a crunchy, slightly peppery root that becomes soft and tender when roasted. Slice it into wedges for fries, cube it for roasted vegetables, or grate it raw into slaws and salads for a refreshing crunch.

🥦 THE BEST LOW-CARB POTATO SUBSTITUTES CHART.

Here’s your easy guide to the best potato swaps, complete with carb count, best uses, and flavor notes:

Vegetable (1 cup cooked)	Approx. Net Carbs	Best Used For	Flavor & Texture
Cauliflower	5g	Mashed potatoes, soups, casseroles	Mild, creamy when blended
Rutabaga	9g	Roasted, fries, stews	Slightly sweet, firm texture
Turnips	6g	Roasted, mash, soups	Earthy flavor, tender bite
Butternut Squash	13g	Roasted, soups, and hash browns	Sweet, buttery, smooth
Celery Root (Celeriac)	7g	Mash, gratin, fries	Nutty, rich, earthy
Sweet Potatoes (not keto but lower GI)	20g	Fries, mashed, potato salad	Naturally sweet, creamy
Daikon Radish	4g	Roasted, mashed, soups	Mild, crisp, slightly peppery
Kohlrabi	6g	Fries, roasted, hash	Light, slightly peppery, soft when cooked
Carrots	9g	Sweet, colorful, soft, and rich when roasted	Sweet, colorful, soft and rich when roasted

❓FAQS

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