What is a low carb alternative to sweet potatoes?

November 6, 2025 •

3 min read

Sweet potatoes, with roughly 20 grams of carbs per 100 grams, can be challenging for low-carb diets. Fortunately, many vegetables offer alternatives to sweet potatoes. They provide similar textures and flavors while minimizing carbohydrate intake.

Quick Summary

Cauliflower, butternut squash, rutabaga, and jicama provide excellent low-carb options to replace sweet potatoes. These vegetables offer unique flavors and textures. They can be prepared in similar ways, including mashing or roasting.

Key Points

Cauliflower is versatile: It is a versatile choice because of its neutral flavor and mashable texture. This makes it a top low-carb sweet potato replacement.
Butternut squash provides sweetness: It is a good choice because of its color and sweet taste. This makes it a good match for sweet potatoes.
Rutabaga offers a hearty feel: This root vegetable is lower in carbs and can be mashed or roasted.
Jicama is ideal for fries: For crispy snacks, jicama is a low-carb choice, offering a mild, sweet flavor.
Celeriac creates a creamy mash: Celeriac offers a smooth texture and earthy flavor for a rich mash.
Experiment with combinations: Combining vegetables like cauliflower with celeriac can improve flavor and texture.

Top Low-Carb Vegetables to Replace Sweet Potatoes

For those on low-carb, keto, or paleo diets, finding alternatives to starchy vegetables is important. Sweet potatoes, although nutritious, can affect macro goals due to their high carbohydrate content. Several low-carb vegetables can be used in place of sweet potatoes.

Cauliflower: The Versatile All-Star

Cauliflower is a versatile vegetable with a neutral taste. It can easily take on the flavor of seasonings. When mashed, it can mimic mashed potatoes or pureed sweet potatoes.

How to use: Mash boiled cauliflower with butter, cream, and a bit of nutmeg for a creamy side dish. Roast florets with olive oil, paprika, and cinnamon for a hint of sweetness. It can also be riced in a food processor.

Rutabaga: The Underrated Root

Rutabaga, sometimes called Swedish turnip, offers a sweet flavor with a texture that holds up well to mashing and roasting. It is lower in carbs than sweet potatoes and is rich in vitamin C.

How to use: Peel and cube rutabaga, then roast it until caramelized. Boil and mash it with butter and spices for a substitute for mashed sweet potatoes.

Butternut Squash: The Sweet-Flavored Stand-In

Butternut squash has a naturally sweet, nutty flavor and a bright orange flesh, making it a replacement for sweet potatoes. It contains fewer carbohydrates than sweet potatoes, making it a good option for low-carb diets.

How to use: Roast cubed butternut squash and add it to salads or as a side dish. It can also be pureed for soups or baked goods, providing that color and sweetness.

Jicama: The Crispy, High-Fiber Choice

For recipes where a crisp texture is desired, jicama is an excellent low-carb alternative. This Mexican root vegetable has a mild, slightly sweet flavor and a crunch similar to an apple.

How to use: Cut jicama into sticks and bake them into low-carb fries. It can be diced raw for salads.

Comparison Table: Low-Carb Alternatives vs. Sweet Potato


Vegetable	Net Carbs (per 100g)	Texture	Best For...	Notes
Sweet Potato	~17.5g	Starchy, creamy	Mashing, roasting, fries	High carb count for low-carb diets.
Cauliflower	~2.9g	Neutral, soft when cooked	Mash, rice, roast	Very low in carbs, takes on other flavors well.
Rutabaga	~8.8g	Starchy, slightly sweet	Mash, roast, stew	Hearty texture, good source of vitamin C.
Butternut Squash	~8.7g	Soft, sweet	Mash, puree, roast	Similar color and natural sweetness.
Jicama	~5.0g	Crunchy, fibrous	Fries, salads, raw snacks	High in fiber, low in calories.

Cooking with Low-Carb Alternatives

Successfully substituting sweet potatoes involves considering the desired texture and flavor profile. A combination of cauliflower and celeriac can provide a rich result in mashed dishes. Jicama or roasted rutabaga can deliver a surprisingly good crisp texture for fries. Seasoning is also important, as low-carb vegetables have different flavor notes. Experiment with spices like paprika, cinnamon, and garlic to achieve the desired effect.

Mashed: Combine boiled cauliflower with butter, cream, and a dash of nutmeg.
Roasted: Toss cubed butternut squash or rutabaga with olive oil, salt, pepper, and herbs before roasting.
Fries: Slice jicama into sticks, season with chili powder and salt, and bake for a crispy, low-carb fry alternative.

Other Notable Options

Besides the main alternatives, other vegetables offer unique low-carb substitutions. Daikon radish has a mild, peppery flavor and can be used in dishes to replace potatoes. Celeriac, or celery root, offers an earthy flavor and can be mashed for a creamy side.

Conclusion

Sweet potatoes are not compatible with all diets, particularly low-carb and ketogenic ones. Numerous alternatives exist to satisfy cravings while keeping carbohydrate intake in check. From cauliflower and rutabaga to butternut squash and jicama, there is a low-carb vegetable to suit any recipe. By experimenting with these substitutes, a balanced and flavorful diet can be maintained without high-carb starches. Incorporating vegetables like cauliflower and butternut squash helps manage carb intake. It also introduces new flavors and nutrients into your meals.

For more information, consult the USDA FoodData Central database.

Frequently Asked Questions

Cauliflower is considered the best low-carb alternative due to its versatility and low net carb count. It works well as a mash, rice, or roasted side dish.

Yes, butternut squash is an excellent choice. It has a similar color and natural sweetness to sweet potatoes but contains fewer carbohydrates.

For low-carb fries, jicama is a top choice. It can be cut into sticks and baked for a crispy, crunchy texture that mimics fries while being much lower in carbs. Roasted rutabaga fries also work well.

Rutabagas have a lower carb count than sweet potatoes. Sweet potatoes have around 17.5g net carbs per 100g, while rutabagas have closer to 8.8g. This makes rutabaga a starchy substitute for low-carb diets.

Yes, pumpkin is another great low-carb alternative. It has a similar flavor profile and can be used in purees and roasted dishes, containing about 6.5g of carbs per 100g.

Celeriac, or celery root, is a root vegetable with an earthy flavor and a creamy texture when cooked. It can be boiled and mashed into a delicious low-carb puree, serving as a great replacement for mashed sweet potatoes.

To make mashed cauliflower more like sweet potatoes, blend it with cinnamon, nutmeg, and a small amount of low-carb sweetener. Using butter and heavy cream creates a rich and creamy consistency similar to mashed sweet potatoes.