Swaps / potatoes
The best keto substitutes for potatoes
A medium baked potato has about 32.5 grams of net carbs. Mashed, roasted or gratin, there is a lower-carb root or brassica that comes surprisingly close.
Potato (baked): 32.5 g netRoasted radishes: 1 g net
5 swaps that work
01Cauliflower mash3.2 g net · 1 cup (107 g)
- Best for
- Mashed potatoes, shepherd’s pie topping
- How
- Steam florets until very tender, drain well, then blend with butter, cream cheese or cream, salt and garlic.
- Watch for
- Drain thoroughly and blend while hot for the smoothest texture.
02Roasted radishes1 g net · ½ cup sliced (58 g)
- Best for
- Roasted potatoes, breakfast potatoes
- How
- Halve, toss with oil and salt and roast at 425°F until browned. The peppery bite mellows into something potato-like.
03Turnips3 g net · ½ cup cubed (65 g)
- Best for
- Gratins, stews, mash
- How
- Peel, cube and roast or simmer. Mild and slightly sweet once cooked.
04Rutabaga4.4 g net · ½ cup cubed (70 g)
- Best for
- Roasts, hash and fries
- How
- Peel the waxy skin, cube and roast or boil. Firmer and sweeter than turnip; count it.
05Celery root
- Best for
- Mash and purées
- How
- Peel and cube the knobby root, simmer until tender and mash with butter. Earthy and creamy.
Tips from the kitchen
- Half cauliflower, half turnip makes a mash with more body than either alone.
- Root vegetables are not free: rutabaga and turnip have a few grams per half cup, so count them.
Net carbs per serving
From our food database. Serving sizes differ, so they are listed.
Recipes that use these swaps
Quick answers
What is the best keto substitute for potatoes?
It depends on the dish. Cauliflower mash is best for mashed potatoes, shepherd’s pie topping; Roasted radishes is best for roasted potatoes, breakfast potatoes; Turnips is best for gratins, stews, mash.
How many carbs does the swap save?
A serving of potato (baked) (1 medium (173 g)) has about 32.5 g of net carbs. Roasted radishes (½ cup sliced (58 g)) has about 1 g.
Is potato (baked) keto?
Not keto-friendly. Starchy and a classic keto no. One medium potato can use your whole day's carbs.
Every swap, already made
The 28-Day Plan builds these swaps into four weeks of meals, with every macro counted and one grocery list a week.
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