Skip to Content

The 5 Best Low-carb Substitutes for Potatoes

Potatoes are part of a healthy, balanced diet, but for those looking for a low-carb alternative to the potato that is still delicious and versatile, there are some great options.

Whether you’re trying to cut carbohydrates out of your mealtime routine or just looking for something new, it’s time to ask yourself: why consider low-carb potatoes?

The answer lies in the five substitutes that pack a flavourful punch and can be used in all kinds of ways.

Let’s take a look.

Can You Eat Potatoes on a Low-Carb Diet?

While carbohydrates offer a rich source of energy, it is possible to enjoy potatoes while following a low-carb diet.

Potatoes are low in fat and naturally gluten-free, making them an excellent choice for those seeking lower carbohydrate options.

A single potato boiled, mashed, or roasted contains 30 grams of carbs per serving.

However, they also boast plenty of healthy vitamins, including potassium and fiber.

When cooked correctly, potatoes are crispy on the outside and fluffy on the inside creating a delicious textural contrast that adds complexity to any dish.

Potatoes should be cooked with olive, avocado oil, or butter to help bring out their natural flavors and to keep them from sticking together when being served.

The 5 Best Low-carb Substitutes for Potatoes

If you’re looking to reduce your carbohydrate intake but don’t want to sacrifice the comforting potato side dish, there are plenty of low-carb alternatives you can choose.

Here are five of the best low-carb substitutes for potatoes:

1 – Turnips

Turnips are root vegetables that have been around for centuries and are still enjoyed around the world today.

With their mild taste and slightly earthy flavor, turnips are typically white or purple on the outside, with flesh ranging in color from cream to white.

Turnips can be boiled, steamed, stir-fried, or roasted to bring out their taste and texture.

With their low carbohydrate content, they are also an ideal substitute for potatoes as a starch side dish.

For those watching calories and carbohydrates, turnips provide a great alternative source of nutrition – healthy yet tasty.

2 – Rutabaga

Rutabagas are root vegetables native to Europe but grown all over the world.

They look like a combination of a turnip and a cabbage, usually with yellowish-orange skin and a slightly tapered shape.

With their earthy flavor, rutabagas have a crisp texture yet provide substantial bulk when cooked.

As an added benefit, they are much lower in carbohydrates than potatoes making them an excellent substitute for health-conscious individuals.

Boiled or mashed, roasted, or sliced into wedges for roasting – you’ll appreciate how versatile rutabaga can be.

3 – Carrots

Carrots are versatile and nutritious vegetables that come in many colors.

Common varieties include orange, yellow, white, and purple.

The flavor of carrots is slightly sweet, with a crunchy texture that brightens up salads and side dishes.

For those looking to reduce their carbohydrate intake, carrots are an ideal low-carb substitute for potatoes.

Simply dice the carrots into cubes or slices, then parboil them in boiled water until they reach desired softness before pan-frying in some oil or butter.

Drizzled with herbs and spices, you can create a creative version of a classic potato dish that won’t ruin your low-carb efforts.

4 – Celery Roots

Celery root, or celeriac, is a unique vegetable with a hard, knobby exterior and an unassuming pale white flesh inside.

It has an earthy-nutty taste with slight hints of celery and parsley, as well as a firm yet creamy texture that is somewhat similar to potatoes.

It can be used in a variety of recipes such as roasting, mashed, or pureed; however, the low-carb option of cooking it is to shred it into strands and then shallow fry it in oil for something akin to potato hash browns.

All in all, celery root gives one plenty of ways to integrate it into meals for something different from the ordinary.

5 – Cauliflower

Cauliflower, a cruciferous vegetable in the cabbage family, is one of the most versatile vegetables out there.

It has a mild flavor and can be prepared in many shapes and forms, where it can be used to add texture and flavor to any meal.

Its florets are soft but crunchy in texture when cooked, that and entirely different mouthfeel than traditional potatoes.

Because of its low-carb nature, cauliflower has become immensely popular as an alternative to starchy potatoes.

It can easily replace mashed or baked potatoes in any cuisine since it absorbs whatever spices you put on it – like garlic butter for a creamy mash or turmeric for roasted florets – making delicious twists to classic recipes without compromising on carbs.


In conclusion, potatoes are a classic, delicious and nutritious vegetable that many of us enjoy.

However, for those looking to reduce their carbohydrate intake or follow particular dietary restrictions, it may be necessary to find alternatives.

The five best low-carb substitutes for potatoes are turnips, rutabagas, carrots, celeriac and cauliflower.

Each of these vegetables provides unique tastes and textures that can be used in a variety of recipes to create delicious dishes while keeping carbohydrate content low.

Yield: 1 Serving

The 5 Best Low-carb Substitutes for Potatoes

The 5 Best Low-carb Substitutes for Potatoes
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes


  • Turnips
  • Rutabaga
  • Carrots
  • Celery Roots
  • Cauliflower


  1. Pick your favorite substitute from the list above.
  2. Follow cooking directions for your selected substitute with the proper ratio of ingredients.
    Skip to Recipe