Do you LOVE potatoes but follow a Keto diet or lifestyle? Below are the best Keto potato substitute that will keep you going and following your Keto lifestyle.
I used to think you couldn't have a meal without a potato – I mean they are a staple, right?? At least I know in the south they are!
They're a comfort food for most of us, but unfortunately our thighs love them too!
How Many Carbs Are In A Potato and Why Do I Need A Keto Substitute?
A medium potato has 26 carbs! Even with subtracting the fiber of 2 grams (if you eat the peel) that still leaves 24 net carbs. When following Keto, this is a whole day's worth for some people. If you are under 30 net carbs / day, it only leaves you 6 net carbs.
Eating those potatoes along with other carbs resulted in me being borderline diabetic. Once I cut out the potatoes, rice and other high carb foods, my blood sugar went back to normal.
Blood sugar being high can bring on all sorts of other health issues as outlined in this article,Sugar; Prevent and Reverse Heart Disease and Health Issues by Avoiding This Ingredient. Please do all you can to reduce your blood sugar (glucose) levels and prevent Type II Diabetes.
Now and then, I'll save up my carbs in a day and have a small baked white or sweet potato, but for the most part, it's not worth it when there are yummy Keto potato substitutes available.
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Doing without potatoes in the beginning was not easy, but it's important I stay on the Keto plan which helped me lose 45+ pounds. You can learn how to get started on Keto in this article, Keto Review, Before and After.
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I NEVER dreamed I would eat cauliflower and still won't eat it raw, but as Keto potato substitute it's probably my go to now. Mash it up with some butter, salt, pepper and cheese and you're good to go. I created a Loaded Mashed Cauliflower recipe here for you and it's super easy. I use frozen cauliflower that's already riced so you don't have to work so hard. (Nobody's got time for all that ricing in a food processor – ha)
You can use cauliflower to substitute for rice also. Add it to casseroles instead of rice like in this Tex Mex one, with ground beef or turkey and cheese.
Having barbecue and need a Keto potato substitute? How about some delicious Keto Potato Salad. You can watch this video from Keto Dad for a great option.
My brother used to eat radishes all the time raw when we were growing up and I was totally grossed out, so here's another food I never thought I would eat as a Keto potato substitute, but now love.
There are many ways you can cook radishes to substitute for potatoes while on Keto. The good news is once you cook them, they lose most of that “bite” or bitter taste that most people don't care for in the raw version.
Roasted
Drizzle in avocado or olive oil and spice them up with your favorite seasonings. Some seasoning ideas – garlic, salt, pepper, oregano, cayenne, onion, basil.
Roast on a cookie sheet at 425 for about 20 – 25 minutes, stirring half way through. Serve them with ranch dressing, a low carb ketchup or just plain.
Fried
Cut up the radishes (after washing and removing the roots) just like you would potatoes to fry when you make breakfast potatoes. (diced in quarters) Fry them up just like you would potatoes in avocado or olive oil. You can also add bacon, onion or peppers. Don't forget the salt and pepper. YUM
Air Fryer
If you don't have an air fryer yet you might want to invest in one – I LOVE mine. I was afraid I would never use it and it would sit on the shelf, but I used it so much I upgraded to a Ninja. (Thanks to Mike for the Valentine present)
Quarter the radishes (after washing and removing the roots) and toss them in a bowl with avocado or olive oil until coated. Add seasonings of your choice and cook in preheated air fryer (390) for 7-10 minutes or until they are your desired crispiness.
Soup
Instead of potatoes, use radishes in your favorite stew or soup as the Keto potato substitute.
With a Beef or Pork Roast
Add radishes to your roast instead of potatoes using your favorite recipe.
You can use Turnips for all the same dishes listed above for radishes. Some prefer these as a Keto potato substitute, because they have less of that bitter taste. I actually don't notice the bitter taste in the radishes after I cook them, but some people do.
Oven Turnip Fries
This are yummy – Preheat your oven to 425.
Peel and cut the turnips like you would fries. Put 2 Tablespoons of avocado or olive oil in a zip lock bag or a bowl. Add seasonings of your choice, like salt, pepper, cayenne, garlic, onion, smoked paprika, etc. Make sure the fries are coated throughly.
Pour about 3-4 Tablespoons of oil onto a cookie sheet with a lip and heat the oil up for 5 minutes, keeping an eye on it that it doesn't burn.
Carefully place the fries in the hot oil and bake for 25 minutes or until desired doneness.
1/2 turnip is about 5 net carbs.
Scalloped Turnips
Slice turnips in thin slices.
Boil the turnips for about 5 – 8 minutes until tender with 1 tablespoon erythritol in the water.
Drain.
Put in casserole dish and top with 1/2 stick grass feed butter sliced up and about 1/2 cup almond milk. (add chopped onion if you like the taste)
Season with salt, black pepper and a little cayenne pepper. (optional)
Bake 30 minutes at 350 degrees.
Add some shredded cheese on top and bake 5 more minutes. YUM – these are good left over too.
These are another good Keto potato substitute and easy to grow in the garden.
I slice these up, cover in salt, pepper, a little cayenne (I love this on everything) and Braggs Nutritional Yeast (substitute for corn meal) and fry with some onion. These are slap your mommy good!
Lately, we have had okra in the garden so I've been adding okra with it. YUM YUM
If you need any of these, I've made it easy for you to click on the picture to order and have it delivered right to your door!
Bragg's Nutritional Yeast 4.5oz 2 Pack
Chefman TurboFry 3.6 Quart Air Fryer Oven w/Dishwasher Safe Basket and Dual Control Temperature, 60 Minute Timer & 15 Cup Capacity, BPA-Free, Matte Black, Healthy Frying Cookbook Included
Ninja OP301 Foodi 9-in-1 Pressure, Slow Cooker, Air Fryer and More, with 6.5 Quart Capacity and 45 Recipe Book, and a High Gloss Finish (Renewed)
You
You should have some great substitutes now for those beloved potatoes to keep you on your Keto journey.
Don't forget to add a green side to your meal! The more color on your plate, the healthier the meal in most cases. You can find some great options in this article, Keto Green Vegetables and Sides (Gluten Free, Low Carb and Healthy).
Grab Free Healthy Resources by Clicking Here Such As:
- Keto Eating Out Guide
- Free 5 Day Video Training – Prepare to Blast Your Belly Fat!
- 23+ Keto and Gluten Free Recipe Download
- Printable Keto Snack List
- Keto Drink Guide
- MORE
What Keto potato substitute did I forget?? Let me know in the comments what your favorite is.
Keep it healthy!
Jamie
