5 BEST Low-carb Substitutes for Potatoes in Cooking

Are potatoes sabotaging your low-carb diet?

Potatoes are a tasty and versatile comfort food, but their high starch and carbohydrate content can often lead to overeating.

As a result, many people looking to cut out carbs have had to say goodbye to the beloved potato – but they don’t have to.

There are several substitutes available that still allow you to enjoy hearty dishes without packing in too many carbs.

With a few tweaks and tips, you can find delicious alternatives that will make your low-carb diet easier.

Here are five of the best low-carb substitutes for potatoes when cooking.

Can I Eat Potatoes on a Low-Carb Diet?

As a food journalist, I often get asked the question, “Can I Eat Potatoes on a Low Carb Diet?” The honest answer is yes.

Potatoes, while higher in carbs than some other vegetables, are allowed on a low-carb diet.

The key is to keep portion sizes small and properly incorporate potatoes into your meal plan.

When cooked correctly, potatoes have an amazing flavor and texture that makes them fit right into any meal.

This can make eating on a low-carb diet enjoyable and delicious.

Besides the taste factor, carbohydrates are essential for energy and maintaining proper metabolism.

While you don’t want to overdo it on potatoes if following a low-carb diet, having a small portion every now and then can help promote overall health.

5 BEST Low-carb Substitutes for Potatoes in Cooking

If you’re looking to incorporate a low-carb diet into your cooking but don’t want to give up the taste and texture of potatoes, there are plenty of substitutions that can be made.

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Whether you’re trying to reduce your carb intake for health reasons or just want to switch up your meals, here are my top 5 picks for the best low-carb substitutes for potatoes.

1 – Cauliflower

Cauliflower has been on the rise lately, but this vegetable has actually been a part of our food supply for thousands of years.

Prized for its nutrient-dense composition and delicious taste, cauliflower is a great way to add some nutrition and variety to your diet without breaking the bank.

When cooked well, it has a lovely texture and subtly sweet flavor.

Cauliflower also makes an excellent low-carb substitute for potatoes; when mashed or roasted, it creates flavorfully creamy dishes that make potatoes seem passé.

Why not switch things up tonight with cauliflower mashed ‘potatoes’? Who needs potatoes anyway?

2 – Carrots

Carrots are versatile, delicious vegetables with many health benefits.

This garden favorite dates back centuries and has been part of global cuisines for millennia.

Carrots have a sweet, slightly earthy taste that blends well with other flavors and can be cooked in a variety of ways to bring out their unique flavor profile.

When it comes to textures, carrots can remain crunchy when roasted or boiled or can become smooth and creamy when blended into soups.

To add more nutrition to your meals without compromising the taste, consider substituting potatoes for carrots – the flavors pair similarly, but the latter has fewer carbohydrates which makes it perfect for a low-carb diet.

3 – Turnips

Turnips are a tremendously versatile, under-appreciated vegetable.

With their mild taste, unique texture, and minor sweetness, turnips have a lot to offer in the kitchen.

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Raw, cooked, or mashed—turnips can be served in many ways.

Sliced thin–as a potato chip substitute – turnips add crunch to salads or as an accompaniment to meats and fish.

Or try grating them over soups and stews, as they provide superior nutrition while adding body to your dishes.

Their earthy flavor is also great when pureed with potatoes and other vegetables for a flavorful mash or duffle (a combination of diced potatoes and turnips).

When looking out for a low-carb alternative, try using diced or julienned turnips in place of potatoes – perfect for stews or casseroles.

4 – Kohlrabi

Cooks around the world have been finding new ways to incorporate the surprisingly diverse vegetable, kohlrabi, into meals.

Resembling a rounded turnip, kohlrabi has a crunchy texture and mild flavor that lends itself to anything from salads to roasting.

A favorite among low-carb diets, it adds a fresh and flavorful component when subbed in for potatoes as a side dish.

It slices easily after peeling off the skin, allowing chefs to paper-thin shred or chop it up into cubes like other root vegetables.

Grated versions also make tasty additions to slaws and dishes like huevos rancheros for breakfast.

Kohlrabi is one versatile veggie worth exploring in the kitchen.

5 – Celeriac

Celeriac is a highly underrated root vegetable that has gained major traction in recent years.

It may look intimidating due to its knobby shape and beige color, but don’t let that deter you.

The flavor of celeriac is mild and subtly sweet, with a texture resembling a potato but slightly firmer.

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Its low-carb count makes it an ideal substitute for potatoes on those chilly nights when comfort food is calling your name.

To use it as a potato substitute, simply peel the skin off and roast it for 15 minutes until golden brown and tender.

Serve with some fresh herbs for a delicious and nutritious meal.


In conclusion, if you’re looking to switch up your diet and add some nutrition without breaking the bank, try using these five low-carb substitutes for potatoes.

From cauliflower to celeriac, there’s a world of flavor out there waiting to be discovered in the kitchen.

So what are you waiting for? Get creative with these nutrient-packed alternatives to potatoes and enjoy a delicious, satisfying meal.

5 BEST Low-carb Substitutes for Potatoes in Cooking

5 BEST Low-carb Substitutes for Potatoes in Cooking

Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes


  • 1 – Cauliflower
  • 2 – Carrots
  • 3 – Turnips
  • 4 – Kohlrabi
  • 5 – Celeriac


  1. Choose a preferred substitute from the provided list.
  2. Follow the cooking instructions for the selected substitute.
  3. Use the correct proportion of ingredients when preparing the substitute.

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