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Quick Summary tl;dr
Potatoes are high in carbs — but that doesn’t mean your meals have to be boring. There are plenty of low-carb vegetables that work just as well in everything from mash and fries to gratins, bakes, and salads.
Cauliflower, turnips, rutabaga, kohlrabi, celeriac, radishes, and even pumpkin or daikon can all stand in for potatoes, depending on the dish.
Each has its own texture and flavor, so it’s worth trying a few.
You’ll also find great options for low-carb chips and crisps made from vegetables like zucchini, celeriac, mushrooms, and even coconut — with no starches or weird ingredients.
Once you know how to prep and cook them, these swaps make it easy to keep meals satisfying and still stay low-carb.
If you’ve cut carbs, potatoes were probably one of the first foods to go — and one of the hardest to replace.
They’re simple, familiar, and used in everything from mash and fries to stews, bakes, and salads. But with more than 30 grams of net carbs per medium potato, they don’t fit most low-carb or keto approaches. Even sweet potatoes are still relatively high in carbs.
The good news is that you’re no longer limited to just cauliflower. There are now plenty of swaps that hold up in real cooking — options that work for texture, carry flavor, and make sense in everyday meals.
This shift isn’t only about macros. It also reflects a wider move toward whole foods and better nutrition. The new real food guidelines flipped the traditional food pyramid, putting protein and non-starchy vegetables at the foundation instead of grains and starchy foods. That naturally creates more room for smarter, lower-carb alternatives.
In this guide, we’ve rounded up 13 low-carb potato swaps that actually hold up in practice — with tips, recipes, and what to expect from each one.
Potatoes, Carbs & the Resistant Starch Debate
You already know potatoes are high in carbs — that’s why they’re usually avoided on low-carb and keto plans. But one part of the discussion that often causes confusion is resistant starch.
When potatoes are cooked and then cooled (for example in potato salad or leftovers), some of the starch changes form. This resistant starch isn’t digested in the small intestine. Instead, it reaches the large intestine and feeds gut bacteria, more like fiber. Because of that, cooled or reheated potatoes may have a slightly lower blood sugar impact than freshly cooked ones.
That sounds promising, but here’s the reality: it doesn’t make potatoes low-carb. The reduction in net carbs is modest and doesn’t bring a normal portion anywhere close to keto-friendly.
If you’re not strictly keto and are more focused on overall diet quality or gut health, small amounts of cooled potatoes may be a good fit for you. The key is being realistic about what they still contain, and not overestimating what resistant starch actually changes.
1. Cauliflower
Cauliflower is the go-to low-carb potato replacement. It’s mild, easy to cook, and works in everything from mash and salad to casseroles and soups. For mash, steam rather than boil (too much water), then blend with butter or cream. You’ll get a smoother result with a food processor or blender.
Roasted garlic, thyme, or cheese help round out the flavor — or skip the mash entirely and use it in something like Creamy Potato Salad or Greek Beef and Cheese Casserole. Other solid picks: Cheesy Parmesan Cauliflower Mash, Tater Tots, Spicy Cauliflower Soup, Colcannon, or even Fish Pie.
It won’t fool anyone into thinking it’s potatoes, but it does the same job — and it’s fast, flexible, and works with almost any meal.
2. Turnips
Turnips are a solid low-carb swap — firmer than cauliflower, with a slightly earthy bite that works well roasted, mashed, or in stews. Cooked right, they can easily stand in for potatoes, especially in mixed dishes.
For fries, try Chili Cheese Fries — they crisp up well and carry seasoning better than you’d expect. In casseroles or hashes, they hold their shape and give that satisfying bite most people miss on keto. Raw, they’re peppery and sharp — but once cooked, that edge disappears. Worth keeping on rotation if you’re bored of cauliflower.
Other good uses: Zingy Low-Carb Warm "Potato" Salad, Chili Cheese Fries, or Kimchi Sausage Breakfast Hash. They also work in creamy dishes like Instant Pot Clam Chowder or Breakfast Casserole.
3. Rutabaga (Swede)
Rutabaga — or swede, depending on where you are — is one of the best potato alternatives when you want something hearty. It’s slightly sweeter than turnips and works well in fries, mash, or baked dishes. It does have more carbs than cauliflower or kohlrabi, but not by much — still low enough to fit into most low-carb plans if you watch portions.
For fries, try the French Fries or Loaded "Potato" Casserole — both are good examples of how close rutabaga can come to the real thing. It also works well in creamy dishes like Potato Gratin or Instant Pot Beef Stew, where it soaks up flavor without falling apart. For cold dishes, this Potato Salad is a good one to try — you’ll barely notice it’s not actual potato.
Texture-wise, it softens well but holds its shape better than cauliflower. That makes it ideal for oven roasting or mixed casseroles, especially when you want something closer to a traditional feel.
4. Kohlrabi
Kohlrabi doesn’t get nearly enough credit. It’s crisp, mild, and one of the lowest-carb root vegetables you can use in place of potatoes — which means you can get away with a bit more on your plate.
When cooked, it softens nicely without going mushy, making it great in stews, roasts, or gratins. It also works raw — sliced thin or grated into slaws. Flavor-wise, it’s somewhere between cabbage and broccoli stem, but more neutral once cooked.
It really works well in the Scalloped "Potatoes" and raw kohlrabi is great in this Crunchy Kohlrabi Slaw (not really as a swap for potato but still delicious!). Also try it in the Pork and Kohlrabi Stew or Cozy Fall Beef Stew — both are solid cold-weather meals where kohlrabi holds up well without overpowering the dish.
You can also slice it into rounds or sticks and roast like fries. Just don’t skip the oil and seasoning — it needs a bit of help to get crisp and golden.
5. Celeriac
Celeriac (or celery root) is a slightly odd-looking root veg, but don’t let that put you off. It’s earthy, slightly nutty, and works surprisingly well as a low-carb potato swap — especially when roasted or mashed.
On its own, the flavor can be a little strong for some, so it’s often paired with cauliflower or turnip for a milder result. It also roasts well in cubes or wedges and holds its shape in soups and stews.
You’ll find it in recipes like Roast "Notatoes" with Garlic and Feta and Celeriac Cauliflower Mash, which is a good way to ease into it if you’re new to the flavor. It’s also in the Sauerkraut Veggie Fritters — a great make-ahead option with a probiotic boost.
✅ One tip: peel it deep. The outer layer can be tough and fibrous, so a knife works better than a peeler.
6. Parsley Roots
Not to be confused with parsnips (which are much higher in net carbs), parsley roots are a more keto-friendly option that’s still rich in flavor. They look a bit like pale carrots, with an earthy, slightly peppery taste — and they roast up beautifully.
They’re not super common in all grocery stores, but if you can find them, they’re a great pick for making low-carb fries or roasting with herbs and olive oil.
Try this recipe: Crispy Low-Carb French Fries — they’re made with parsley roots and hit that crunchy, golden spot without the carb overload.
7. Radishes
If you’ve only ever had radishes raw, roasted radishes might surprise you. Cooking takes the edge off their peppery bite and softens the texture — enough that they can stand in for potatoes in some dishes.
They won’t go as soft as mash, but they work well in place of roast potatoes or in skillets and breakfast hashes. They pair especially well with herbs, garlic, or ranch seasoning.
Try them in Roasted Ranch Radishes for a simple swap that actually works. They're easy to prep and quick to cook — just toss with oil and roast until golden and tender. Best with red radishes, but daikon can work too if you're after a milder version.
8. Daikon Radish
Daikon is a mild, slightly sweet white radish that works surprisingly well in place of potatoes — especially in soups, stews, or any dish where you’d normally use boiled or roasted chunks of spuds. It holds its shape when cooked and soaks up flavor from broths and sauces, making it a great option for dishes like hot pot or slow-cooked roasts. It’s also much lower in carbs than potatoes — about 4 g net carbs per 100 g, depending on how it’s prepared.
If you’re new to daikon, start with simple recipes like a basic roast, or swap it into your favorite stew. Peel it first (the skin can be tough), and be careful not to overcook it — it can go soft if left too long.
We don’t currently have a daikon-specific recipe on the blog that would directly be replacing potatoes, but you can easily use it in place of turnips or rutabaga in recipes like French Fries or Potato Gratin. It also works well in Asian-inspired dishes or as a noodle alternative when thinly sliced or spiralized. Try in these recipes: Kelp Noodle Salad (swapping kelp noodles) or Tom Kha Noodle Bowls (swapping shirataki noodles).
9. Zucchini (Courgette)
Zucchini won’t fool anyone into thinking it’s a potato — but it still has its place. It cooks quickly, absorbs flavor well, and works in everything from fritters, stews and casseroles to low-carb fries. It’s best when you want something light, fast, and easy to pair with protein. Too much can get watery, so keep the pieces thick or salt and drain first if using in bakes.
Try these Zucchini Fritters for something crispy and satisfying. Or search the KetoDiet App for zucchini fries — baked, air-fried, or pan-fried, they’re an easy side with the right dip.
10. Spaghetti Squash
Spaghetti squash is usually thought of as a pasta swap — but it also works well as a lighter stand-in for mashed potatoes or baked sides. Once cooked, the flesh pulls apart into strands, but you can also scoop and mash it for a softer texture. The flavor is mild and slightly sweet, and it pairs well with cheese, herbs, or rich sauces. Just don’t overcook it — it can turn watery fast.
Try it in this Bacon & Cheese Vegetable Gratin, where it’s combined with celeriac, leeks, carrots, and zucchini for a hearty, low-carb bake that still feels comforting.
11. Pumpkin
Pumpkin isn’t just for pies or autumn bakes — it can work surprisingly well as a low-carb potato alternative, especially when roasted. It has a mildly sweet, nutty flavor that pairs well with herbs, cheese, and spices, and the carb count is lower than you might expect — around 5 to 7 grams of net carbs per 100 grams, depending on the variety. It’s a good middle-ground option if you’re not aiming for ultra-low carb but still want something lighter than traditional root vegetables.
For best results, use fresh or frozen chunks rather than canned purée, and roast them in cubes for a bit of crispness. You’ll find it in recipes like the Pumpkin, Chorizo, and Feta Bake — great for batch cooking and full of bold flavor. It also works well in lighter meals like the Roasted Pumpkin Salad with Feta and Rocket, or blended into a Roasted Pumpkin Soup for something warm and comforting.
Pumpkin does cook quickly, so it’s worth keeping an eye on it if you want to keep some bite. Overcooked, it tends to fall apart — but that can work in your favor if you’re going for a mash-style dish or blending it into a soup.
12. Jicama
Jicama is a crisp, slightly sweet root vegetable that’s popular in Latin American cuisine — and it works well as a low-carb swap for potatoes in certain dishes. Raw, it’s crunchy and refreshing (great in salads or slaws), but when cooked, it softens just enough to make things like fries, home-style hash, or even low-carb “roasties.”
It has about 4–5 grams of net carbs per 100 grams, which makes it one of the lower-carb root options. Texture-wise, it holds up better than zucchini or pumpkin when baked or fried, and it doesn’t go mushy as easily — so it’s worth trying in recipes where you want some bite.
You can cube it and roast with olive oil and spices, or slice it thin for baked fries. Some people even parboil it first to help soften it before roasting. While jicama isn’t as commonly used in European-style recipes, it’s a useful ingredient to play with — especially if you’re looking for variety beyond cauliflower and turnips.
13. Chayote
Chayote (also called vegetable pear or mirliton) isn’t as widely used as some of the other potato alternatives, but it has a lot going for it. It’s mild in flavor, softens nicely when cooked, and has a texture that’s surprisingly close to potatoes in soups, stews, and bakes. You can roast it, boil it, mash it, or cube it for hash-style dishes — and because it’s not starchy, it stays light and low in carbs.
With just around 2–3 grams of net carbs per 100 grams, chayote is one of the most keto-friendly options on the list. It works especially well in Latin American-style recipes, where it’s traditionally used in place of squash or potatoes — but don’t be afraid to use it wherever you’d normally reach for root veg. It doesn’t bring much flavor of its own, which makes it a good base for seasoning, sauces, and spice blends.
If you’re bored of the usual swaps, chayote is definitely worth trying — it might not be a pantry staple yet, but it has the potential to become one.
✅ Fun Fact: Zucchini, jicama, and chayote aren’t just potato stand-ins — they can also work as low-carb swaps for apples in sweet recipes. This guide shows you how to prepare and season them so they actually taste the part.
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Low-Carb Swaps for Chips
If you’ve ditched potatoes, chips are probably on that list too. But that doesn’t mean you’re stuck. There are a few decent swaps that still hit the texture right — thin, crisp, and snackable — without the starch or junk oils.
Some of the best options are just vegetables sliced thin and baked: root vegetables, zucchini, celeriac, mushrooms, eggplant, and butternut squash. Kale chips and coconut flakes also work, especially with spices added.
These aren’t pretending to be potato chips — but they’re easy to make, and they do the job. Not all of them are ultra crispy, but they still feel like a snack — and that’s the point.
Tips for Cooking with Low-Carb Potato Swaps
Once you’ve picked your substitute, it helps to know what to expect. Some of these options — like kohlrabi, rutabaga, or parsley root — take longer to soften. If you’re roasting them, parboil first to avoid tough or dry results. Others, like zucchini or pumpkin, cook fast and can go mushy if overdone.
Texture varies too. Spaghetti squash, for example, breaks into strands — not ideal for mash, but works if that’s what you’re going for. Celeriac has more bite. Radishes mellow out when roasted. Daikon soaks up flavor but stays a bit firmer.
It’s not about recreating potatoes exactly. Use the texture and flavor each vegetable brings — and match it to the recipe. If you’re following one of the recipes from the app or blog, you’ll already have that part covered. If you’re winging it, just adjust as you go. Most of these are flexible — and forgiving.
Final Thoughts
Potatoes might be off the table on a low-carb or keto diet, but that doesn’t mean you’re stuck with bland sides or missing out on comfort food. Once you know which vegetables work, and how to cook them, it’s surprisingly easy to find alternatives that feel familiar — or better.
Some options are close enough to swap in directly. Others bring something new, with different textures and flavors that might even work better depending on the dish. You don’t have to pick just one. Try a few, see what fits, and keep rotating to keep things interesting.
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