Swaps / sweet potatoes
The best keto substitutes for sweet potatoes
A medium sweet potato has about 20.2 grams of net carbs. For holiday casseroles and roasted sides, squashes and roots get you close in color and sweetness.
Sweet potato (baked): 20.2 g netCauliflower: 3.2 g net
4 swaps that work
01Pumpkin3.5 g net · ½ cup cubed (58 g)
- Best for
- Mash and casseroles
- How
- Roast cubes or use plain canned purée, then whip with butter, cinnamon and a little sweetener.
02Butternut squash6.8 g net · ½ cup cubed (70 g)
- Best for
- Roasted sides
- How
- Roast cubes with butter and sage.
- Watch for
- Moderate in carbs; keep the portion to about half a cup.
03Cauliflower3.2 g net · 1 cup (107 g)
- Best for
- Sweet-potato-style casserole
- How
- Mash with butter, a spoon of pumpkin for color and warm spices.
04Rutabaga4.4 g net · ½ cup cubed (70 g)
- Best for
- Roasted wedges
- How
- Roast with butter and a pinch of cinnamon.
Tips from the kitchen
- Top a keto casserole with pecans and a brown-style sweetener instead of marshmallows.
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 sweet potatoes?
It depends on the dish. Pumpkin is best for mash and casseroles; Butternut squash is best for roasted sides; Cauliflower is best for sweet-potato-style casserole.
How many carbs does the swap save?
A serving of sweet potato (baked) (1 medium (114 g)) has about 20.2 g of net carbs. Cauliflower (1 cup (107 g)) has about 3.2 g.
Is sweet potato (baked) keto?
Not keto-friendly. Too high in carbs for strict keto.
Every swap, already made
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