Looking for low-carb alternatives to potatoes? Check out our top picks for flavorful and nutritious substitutes, including cauliflower, rutabaga, jicama, radishes, butternut squash, and more.
Low-Carb Alternatives to Potatoes
These tasty veggies are low in carbs, high in fiber, and packed with vitamins and minerals, making them a great choice for anyone looking to reduce their carb intake without sacrificing flavor or nutrition. So add some of these low-carb alternatives to potatoes to your grocery list and give them a try:
1. Radishes
Radishes are a crunchy and flavorful root vegetable that make a great low-carb alternative to potatoes. With their peppery taste and satisfying crunch, radishes can add a refreshing twist to your meals while keeping your carb intake in check.
To prepare radishes as a low-carb substitute for roasted potatoes, wash and chop the radishes into bite-sized pieces, toss them with olive oil, salt, and your favorite seasonings, then roast them in the oven until they’re crispy and golden brown. For exact amounts and instructions, check out this easy recipe for garlic roasted radishes.
Radishes can also be used in a variety of dishes in place of potatoes, such as stir-fries, fajitas, and tacos. Radishes can also be used raw in salads or enjoyed on their own as a crunchy snack.
Radishes Carbohydrate Content
According to the USDA National Nutrient Database, cooked radishes contain 3.43 g of carbohydrates per 100g. For context, baked potatoes contain 21.6 g carbohydrates per 100g according to the same source.
2. Cauliflower
Cauliflower is a versatile and delicious low-carb alternative to potatoes that can be used in a wide variety of recipes. Whether you’re looking to make mashed cauliflower, roasted cauliflower “fries,” or a low-carb version of potato soup, cauliflower is the perfect substitute.
One of the reasons cauliflower works so well as a low-carb alternative to potatoes is its texture. When cooked and mashed, cauliflower has a similar creamy texture to potatoes, making it a great substitute for mashed potatoes. Plus, it’s low in carbs and high in fiber.
Cauliflower Carbohydrate Content
According to the USDA National Nutrient Database, cooked cauliflower contains 4.11 g of carbohydrates per 100g.
3. Turnips
Turnips are another low-carb vegetable that can be used in place of potatoes. With a slightly sweet, nutty flavor and a texture that’s similar to potatoes, turnips can be used in a variety of recipes in place of potatoes.
To make mashed turnips, simply peel and chop the turnips, then boil them in salted water until they’re tender. Drain, mash them, and add seasonings to taste.
You can also roast turnips by cutting them into bite-sized pieces, tossing them with olive oil and seasonings, and roasting them in the oven until they’re crispy and golden brown. Turnips can also be used in soups and stews in place of potatoes.
Turnips Carbohydrate Content
According to the USDA National Nutrient Database, cooked turnips contain 5.06 g of carbohydrates per 100g.
4. Rutabaga
Rutabaga is an often-overlooked root vegetable that can be a tasty low-carb alternative to potatoes. With a unique flavor that’s slightly sweet and nutty, rutabaga can bring a new taste and texture to your meals. Rutabaga is low in calories and high in fiber, vitamins, and minerals, making it a nutritious choice.
To prepare rutabaga as a low-carb substitute for mashed potatoes, peel and chop the rutabaga, then boil it in salted water until it’s tender. Drain it and mash with salt, pepper, and a drizzle of extra virgin olive oil.
Roasting rutabaga is a tasty option too. To roast rutabaga, cut it into small pieces, coat them with olive oil and seasonings, and then bake them in the oven until they’re crispy and golden brown.
Rutabaga Carbohydrate Content
According to the USDA National Nutrient Database, cooked rutabaga contains 6.84 g of carbohydrates per 100g.
5. Jicama
Jicama, a crunchy, slightly sweet root vegetable is a great low-carb alternative to potatoes. It can be sliced into “fries” or used in salads and slaws for a satisfying crunch. With its crunchy texture and slightly sweet flavor, jicama can add a refreshing twist to your meals while keeping your carb intake in check.
To prepare jicama as a low-carb substitute for roasted potatoes, peel and chop the jicama into bite-sized pieces. Toss them with olive oil, salt, and your favorite seasonings, then roast them in the oven until they’re golden brown with crispy edges.
Jicama can also be used raw in salads. It can add a satisfying crunch to all sorts of dishes, and its slightly sweet flavor complements a wide range of spices and seasonings.
Jicama Carbohydrate Content
According to the USDA National Nutrient Database, cooked jicama contains 8.82 g of carbohydrates per 100g.
6. Butternut Squash
While butternut squash is slightly higher in carbs than some of the other options on this list, it’s still a great low-carb alternative to potatoes. It can be roasted, mashed, or used in soups and stews. With its sweet and nutty flavor, butternut squash can add a unique twist to your meals while providing plenty of vitamins, minerals, and antioxidants.
You can roast butternut squash by cutting it into bite-sized pieces, tossing it with olive oil and seasonings, and roasting it in the oven until it’s caramelized and tender. Here’s a simple and delicious recipe for roasted butternut squash with rosemary.
Butternut squash can also be used in a variety of dishes in place of potatoes, such as soups, stews, and casseroles. Its sweet and nutty flavor can add depth of flavor to savory dishes.
Butternut Squash Carbohydrate Content
According to the USDA National Nutrient Database, cooked butternut squash contains 10.5 g of carbohydrates per 100g.
A Few More Low-Carb Potato Alternatives
In addition to radishes, cauliflower, turnips, rutabaga, jicama, and butternut squash, other low-carb alternatives to potatoes include celery root (aka celeriac), kohlrabi, spaghetti squash, green plantains, and pumpkin.
Wrapping Up: Low Carb Potato Substitutes
With so many delicious low-carb alternatives to potatoes, you won’t even miss the real thing. So try incorporating some of these veggies into your favorite recipes!
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