Top 5 keto potato replacements and substitutes

Potatoes go with pretty much everything and are a staple in the standard western diet. But of course, they are a no go on keto. Luckily, there are many keto-friendly replacements that can be substituted for most potato-based dishes.

Why are potatoes bad on keto?

One of the core tenets of the keto diet is that you need to restrict your daily carb intake (usually under 20g per day). This allows your body to remain in a state of ketosis where your body burns fat for energy instead of glucose.

A typical 100g serving of potato contains roughly 16.8g of carbs, which is almost all of your daily allowance! In addition, potatoes have quite a high glycaemic index similar to that of white bread. In other words, a potato will spike your blood sugar levels which may kick you out of ketosis and leave you craving sugary foods. Luckily, there are plenty of low carb potato substitutes available on keto. Let’s take a closer look at our top five choices.

1 – Celeriac

Celeriac, also commonly referred to as celery root, is the root of a special variety of celery. It may look a bit weird but it is one of the best keto potato substitutes for making chips (fries)!

Carbs per 100g – 2.3g (though the actual figure varies from source to source, usually reported as between 2-7g).

Nutrition per 100g – Energy 25 kcal, Fat 0.4g, Carbs 2.3g, Fibre 3.7g. Protein 1.2g, Salt 0.02g

Flavour – Sweet, nutty taste, similar to celery

Uses – perfect for chips, mash, stew and soup

Availability – most UK supermarkets now offer fresh celeriac (Asda, Sainsbury’s, Tesco).

Preparation – Top and tail, peel the skin and chop into desired shape.

Recipe ideas

• Celeriac oven chips – BBC Good Food
• Celeriac, pancetta & thyme soup – BBC Good Food
• Low-Carb, Nutrient-Dense Celeriac Mash – Perfect Keto

2 – Swede

Swede also known as Rutabaga, is a root vegetable that is a cross between a cabbage and turnip. It’s quite versatile but cook it for too long and it will lose its shape.

Carbs per 100g – 2.3g

Nutrition per 100g – Energy 12 kcal, Fat 0.1g, Carbs 2.3g, Fibre 0.7g. Protein 0.3g, Salt <0.01g

Flavour – sweet, earthy flavour

Uses – mash, roasted, diced, soup and stew

Availability – Available in all UK supermarkets (Asda, Sainsbury’s, Tesco) and can come pre-diced (Asda).

Preparation – Top and tail, peel the skin and cut into desired shape.

Recipe Ideas

• Swede purée – BBC Good Food
• The Best Low-Carb French Fries – KetoDiet
• Oven-baked rutabaga wedges – Diet Doctor

3 – Cauliflower

Cauliflower, probably the most popular keto-friendly ingredient. It’s low in carb and is extremely versatile. It doesn’t have an overriding flavour meaning that it can absorb the natural flavours of the dish it is in.

Carbs per 100g – 3.5g

Nutrition per 100g – Energy 41 kcal, Fat 1.3g, Carbs 3.5g, Fibre 3.1g. Protein 2.9g, Salt <0.01g

Flavour – mild, delicate flavour

Uses – mash, rice, roasted, diced, steamed, soup and stew

Availability – Available in all UK supermarkets (Asda, Sainsbury’s, Tesco) and can come in many ready-made forms including rice (check out our keto rice article).

Preparation – Cut off the leaves and then the individual florets. Remove the central steam and wash.

Recipe ideas

• Keto Bang Bang Cauliflower – Peace, Love and Low Carb
• Easy Cheesy Naked keto Cauliflower – Kalyn’s Kitchen
• The Best Keto Mashed Cauliflower Recipe – Wholesome Yum

4 – Turnips

Turnips are a great all-rounder and they are similar to potatoes in that they contain plenty of fibre, vitamin C & K, calcium and iron. Not to mention that they are cheap and available all year round in the UK.

Did you know that turnips were one of the main sources of sustenance in England before the humble potato?

Carbs per 100g – 4.7g

Nutrition per 100g – Energy 29 kcal, Fat <0.5g, Carbs 4.7g, Fibre 1.8g. Protein 0.9g, Salt 0.04g

Flavour – large white and purple varieties are pungent and peppery, baby ones have a sweeter and more delicate taste.

Uses – mash, roasted, soup, stew and steamed

Availability – Available in all UK supermarkets (Asda, Sainsbury’s, Tesco).

Preparation – Wash, peel and cut into desired shape.

Recipe ideas

• Roasted Turnips – That Low Carb Life
• Turnip Gratin – Diet Doctor
• Turnip Fries – Step Away from The Carbs

5 – Courgette

Courgette (also know as Zucchini), you may think of as a bit of an odd keto potato replacement but it works. You can use them as fries, noodles and even as crisps! They are part of the cucumber and squash family and are very low in carbs.

Carbs per 100g – 2.0g

Nutrition per 100g – Energy 21 kcal, Fat 0.4g, Carbs 2.0g, Fibre 1.2g. Protein 2.0g, Salt <0.01g

Flavour – subtle earthy flavour with a soft texture and a hint of bitterness.

Uses – fries, noodles, crisps, lasagne sheets, baked

Availability – Available in all UK supermarkets (Asda, Sainsbury’s, Tesco).

Preparation – Top and tail, (peel if needed) and cut into desired shape.

Recipe ideas

• Easy Cheesy Zucchini Gratin – I Breathe I’m Hungry
• Keto zucchini fries – Diet Doctor
• Keto Crispy Baked Zucchini Slices – An Edible Mosiac

Summary

So there you have it, our top five keto-friendly substitutes/replacements for potato! I know that once I found these it made my keto journey so much easier. Potatoes are in so many dishes that the keto diet can seem too restrictive at times. Hopefully, you can now see that that isn’t the case!

You might not of tried some of these before, I know I had never heard of celeriac but it has quickly become one of my favourite ingredients to cook with!