Smart Keto Swaps: Alternatives To Potatoes For Your Favorite Dishes

If you're on a keto diet, you'll know that potatoes are a no-go. But what can you replace them with? There are several tasty, low-carb substitutes that can be used in place of potatoes, including cauliflower, daikon, kohlrabi, turnips, and butternut squash. These vegetables can be prepared in a variety of ways and can be made to resemble mashed potatoes, fries, or tater tots. For example, cauliflower can be steamed and mashed with eggs, parmesan, and onion to make a delicious keto-friendly side dish. So, if you're craving some carbs, give one of these substitutes a try!

Rutabaga/Swede

Rutabaga, also known as swede, is a root vegetable hybrid of turnip and cabbage. It is a great low-carb substitute for potatoes, as it has a similar texture but a significantly lower starch content. Rutabagas are in season from October through March, making them a perfect addition to autumn and winter dishes. They are also packed with vitamin C and have only 7 net carbs per 100 grams.

Rutabagas can be prepared in a variety of ways, including mashed, roasted, boiled, sautéed, braised, puréed, steamed, baked, and fried. They can even be eaten raw, making them a quick and easy snack or salad ingredient. When cooked, rutabagas develop a savoury, nutty, and slightly sweet flavour.

• Roasted rutabaga fries: Cut rutabaga into fries, toss with olive oil, salt, and pepper, and roast in the oven at 400°F for 30-35 minutes until crisp and golden brown.
• "Potato" gratin: Create a low-carb version of this classic comfort food by using rutabaga instead of potatoes.
• Rutabaga noodles: Cut the carbs in your favourite pasta dish by replacing the noodles with spiralized rutabaga.
• Shepherd's Pie: Use mashed rutabaga instead of mashed potatoes for a low-carb twist on this traditional dish.
• Rutabaga mash: Peel and cube rutabaga, then boil in salted water for at least an hour or until tender. Mash with butter, salt, and pepper for a sweet and buttery side dish.

Daikon

Preparing Daikon:

When choosing daikon, look for firm roots with smooth skin. To prepare, simply peel and slice the daikon as you would a potato. Daikon can be boiled, fried, roasted, or mashed, and pairs well with ingredients like butter, oil, salt, and pepper.

Recipes:

Keto Scalloped "Potatoes"

For a comforting, cheesy dish, try this keto-friendly scalloped "potato" recipe. You will need:

• 1 large daikon radish
• 1 tablespoon olive oil
• 1/2 onion, thinly sliced
• 4 ounces cream cheese
• 2 tablespoons butter
• 1 cup chicken broth
• 1/2 cup heavy cream
• 1 cup cheddar cheese

Preheat your oven to 375°F and grease a 3-quart baking dish. Peel and slice the daikon into 1/4-inch slices. Boil these for 7-9 minutes until tender, then drain and season. In a skillet, heat the cream cheese and butter until melted, then add the garlic, broth, and cream. Simmer for 5 minutes until thickened. In the baking dish, layer half of the daikon slices, then add half of the onions and cream sauce. Add the remaining daikon and cream sauce, cover, and bake for 40 minutes. Remove the cover, top with cheese, and bake for an additional 15-20 minutes until browned.

For a quick and tasty breakfast option, try these low-carb home fries. You will need:

• 2 tablespoons of ghee, coconut oil, or a combination of butter and coconut oil
• 1/2 daikon radish, peeled and cut into 1/2-inch squares
• 1 small yellow onion, diced
• 1/2 teaspoon sea salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon paprika
• Dash of red pepper flakes
• 2 tablespoons chopped parsley

Melt your choice of oil in a skillet over medium-high heat. Add the daikon and onion, stirring frequently, until they begin to brown. Add the spices and continue cooking until the onions are translucent and the daikon is tender. Remove from heat and sprinkle with parsley.

With its mild flavour and versatility, daikon is a fantastic low-carb substitute for potatoes. Whether boiled, fried, or baked, daikon can be used in a variety of keto-friendly recipes to satisfy your cravings.

Turnips

To make mashed turnips, peel and chop three or four turnips, then boil them for 20-30 minutes, or until they are soft. Drain the water, then mash with butter, cream, salt, and pepper. You can also add in roasted garlic for a richer flavour, or full-fat cream cheese if you're not following a paleo diet.

Cauliflower

One popular way to use cauliflower as a potato substitute is to make mashed "potatoes". This dish is simple to make and only requires a few ingredients: cauliflower florets, cream cheese or sour cream, butter, black pepper, and fresh chives. The cream cheese or sour cream gives the mash a creamy and fluffy texture, while the butter and chives add flavour. This dish is a great side that goes well with a variety of meals and can be made in advance and stored in the fridge for up to 5 days or in the freezer for up to 3 months.

Another way to use cauliflower as a potato substitute is to make "tater tots". To make these, you can steam and mash a head of cauliflower, mix in 2 beaten eggs, half a cup of parmesan cheese, and half a diced onion, form the mixture into small balls, and bake at 400°F until golden brown (about 20 minutes). These cauliflower tots are a fun and tasty way to enjoy a potato-like snack while sticking to a keto diet.

In addition to mashing and roasting, cauliflower is also a great vegetable to rice. Cauliflower rice is a simple and versatile base for a variety of dishes and can be easily made by grating or blending cauliflower florets. It cooks quickly and can be used in place of rice in dishes like fried rice, burrito bowls, or even as a base for a keto pizza.

Whether mashed, roasted, or riced, cauliflower is a versatile and tasty low-carb substitute for potatoes. It is a great option for those on a keto diet, offering a healthy and delicious way to enjoy potato-like dishes without the carbs.

Kohlrabi

• Preheat the oven to 450°F (230°C).
• Peel and cut 4 kohlrabi bulbs into 1/4-inch thick slices, then cut each slice in half.
• Combine 1 tablespoon of olive oil, 1 clove of minced garlic, and salt and pepper to taste in a large bowl.
• Toss the kohlrabi slices in the olive oil mixture to coat.
• Spread the kohlrabi in a single layer on a baking sheet.
• Bake for 15-20 minutes, stirring occasionally, until browned.
• Sprinkle with 1/3 cup of grated Parmesan cheese and return to the oven for about 5 minutes, until the cheese is browned.
• Serve immediately.

Frequently asked questions