Three Low Carb Potato Substitutes

Do you love mashed potatoes, but hate all the carbs? Here are three potato substitutes that’ll give you mashed potato taste without all the guilt.

Who doesn’t enjoy a piping hot dish of mashed potatoes with sour cream, butter, and a sprinkling of herbs? Unfortunately, if you’re trying to limit carbs, potatoes aren’t the best choice. But what if that craving for hot mashed potatoes just won’t go away? There’s no need to deprive yourself! You can make a tasty version of “mashed potatoes” that’s lower in carbs and more nutritious as well using lower carb potato substitutes. Although this healthier version of mashed potatoes won’t taste identical to traditional ones, with some herbs, seasonings, and low fat sour cream, it’ll be a satisfying substitute. Simply steam it, mash it, and prepare it in the same way you would mashed potatoes. You’ll have the taste and texture without all the guilt.


Jicama is a root vegetable that can be found in some grocery stores and whole food markets in the produce section. It’s similar in appearance to a standard potato, but has a taste that’s slightly sweeter. It can be boiled or steamed and can be added raw to salads. The good news is it’s lower in carbs and calories. One cup of raw jicama has only forty calories and four grams of net carbs. It’s also rich in fiber (six grams) and vitamin C. When you tire of using jicama to make mashed potatoes, use it in potato salad for a slightly different taste. It’s the ultimate potato substitute for low carb eaters.


Cauliflower can be steamed and mashed to create an updated version of mashed potatoes. What’s even better is this cruciferous vegetable is healthier from a nutrition standpoint. It’s full of phytochemicals that reduce the risk of cancer – particularly breast and prostate cancer and is an excellent source of vitamin C, vitamin K, and folate. Plus, it’s one of the lowest calorie vegetables around. A half-cup of cauliflower has only fourteen calories and grams of net carbs. Have some around for when your next mashed potato craving strikes.


Turnips have a stronger flavor than potatoes. To neutralize this, you can prepare a hybrid of mashed potatoes and turnips to reduce the carb content, while still enjoying the taste of potato. Turnips are a cruciferous vegetable, which like cauliflower, has anti-cancer properties. A cup of boiled turnips has only 34 calories and five grams of net carbs. It’s also a great source of vitamin C.

Additional Tips

Use light butter and low fat sour cream to make your healthier “mashed potatoes” and you can enjoy them without a twinge of guilt. It’s comfort food with a healthier twist!

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  1. Wow, I never thought about using cauliflower or turnip, both of which we all love.
    Great article.

  2. There’s no substitute really, but this one is really so tempting.. thanks for sharing them.

  3. Great suggestions! Like it!

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