HomeSample Page

Sample Page Title

Desk of Contents[Hide][Show]

5 wholesome, scrumptious potato substitutes which are non-starchy with very related texture for all of your low-carb, gut-healing, or keto-inspired dishes.

photo collage of healthy nonstarchy potato substitutes

As I used to be choosing up greens at our native farm final weekend, I seen a vegetable I hadn’t cooked in a really very long time….kohlrabi.

With my husband on the full GAPS food regimen for greater than 5 years now (and starting to reintroduce meals efficiently!), I instantly checked my GAPS authorized meals record for this attractive purple crucifer to make sure it was nonstarchy to satisfy his dietary wants.

Yay! I discovered it was a-ok, so I scooped some up for my dwelling broth-making endeavors within the coming week.

Why Use a Potato Substitute?

There are a few explanation why you would possibly want to think about using potato substitutes repeatedly on the house menu.

First, avoiding starchy potatoes is a should if you’re consuming low-carb or following a keto protocol for a time to lose a couple of kilos rapidly.

Secondly, when you’ve got any type of intestine points, you will need to skip white and candy potatoes (additionally very starchy) within the food regimen.

Starch could be very laborious to digest for these with any sort of digestive points. It tends to digest incompletely when the intestine is imbalanced, leaving plentiful meals for pathogens to strengthen and crowd out the great flora.

In a nutshell, avoiding starch, a minimum of within the quick time period, is vital to heal/seal the intestine wall and restore the integrity of the enterocytes and the probiotic flora that nourish them…the gatekeepers of our immune system.

For individuals who have hassle digesting starch or are in any other case consuming low-carb to drop a couple of kilos, an excellent potato substitute that imparts an analogous texture is a should in my expertise to keep away from cravings that might derail the therapeutic course of.

Low Starch Potato Options

Earlier than I determine the 5 greatest options to potatoes, I need to make clear that potatoes are a wholesome, conventional meals.

Simply because it’s essential to keep away from potatoes for some time on account of digestive or different well being points doesn’t make them unhealthy!

It simply implies that it’s essential to go a distinct path dietarily to get to a more healthy model of your self.

In our dwelling, my husband doesn’t eat white or candy potatoes on account of following the GAPS food regimen.

Nevertheless, my kids and I eat them steadily.

So, when I’m getting ready a meal that features potatoes, I take care so as to add a facet dish of considered one of these potato substitutes under in order that my husband can benefit from the texture of starch with out the precise starch.


purple and green kohlrabi on a wooden counter

Kohlrabi is a cruciferous vegetable that makes an exquisite sub for potatoes at any meal.

Simply make sure to at all times cook dinner it!

Cruciferous greens are greatest by no means eaten uncooked because of the excessive goitrogenic features that negatively have an effect on the thyroid and block the uptake of iodine.

The warmth from cooking deactivates roughly two-thirds of those substances in kohlrabi, rendering it extra digestible in addition to thyroid-safe.

My favourite strategy to put together is to toss one or two right into a pot of simmering pot of selfmade meat inventory for a one-pot meal.

When your inventory and slow-cooked meat are prepared, so are your veggies!


half dozen turnips with greens white background

Turnips look a bit like purple kohlrabi, however are distinguished by a blended purple and white look.

As well as, turnips have the greens coming off the highest in a single spot. This compares to kohlrabi which has a single stalk rising out of a number of locations on the foundation.

The turnip has a novel taste that takes some getting used to based on my style buds.

My husband and considered one of my boys completely love the flavour of turnips, however I’m not a fan. I discover the flavour extremely sturdy and a bit unpleasant even after cooking.

Whereas my husband likes to simmer them in a pot of selfmade bone broth, I favor to cut and roast them individually in butter. To me, the sturdy turnip taste simply turns into infused with broth or soups to unfavourable impact.

Briefly, turnips are undoubtedly a private choice! However, simply because I don’t take care of them, don’t be delay. You would possibly love them!

For those who cook dinner for the entire household, one of many different decisions on this record might be a good suggestion to please everybody.


peeled rutabega as potato substitutes on counter

A lot sweeter and milder than turnips and kohlrabi, rutabaga is my favourite potato substitute.

Authorized for all phases of the GAPS food regimen, this nonstarchy root vegetable even appears to be like like a potato when peeled and able to cook dinner.

You may peel, chop and boil them till delicate after which mash with butter and milk to make low-starch mashed potatoes.

One other tasty choice is to peel, chop and roast rutabaga within the oven with butter, sea salt, and pepper till delicate for a baked potato-style facet dish.


rainbow of cauliflower florets as healthy potato alternative on straw tablecloth

Cauliflower is probably the preferred low-starch potato substitute that’s most generally accessible in supermarkets.

In case you are consuming low carb to heal leaky intestine, nonetheless, word that cauliflower florets solely are permitted for all 6 phases of the GAPS Intro Food regimen.

GAPS Intro Food regimen phases 3-6 incorporate cauliflower stalks as nicely. (1)

Preserve this in thoughts in the event you want to use this tasty crucifer as your potato substitute of alternative.

Cauliflower mash (simply chop, steam till delicate, and mash with butter, sea salt and pepper) might be the best-known dish for low carbers who’re avoiding white and candy potatoes.

Cauliflower rice is one other fave as a facet dish.

Word that like kohlrabi, cauliflower is a cruciferous vegetable. Thus, it ought to solely be consumed completely cooked to cut back goitrogenic substances that negatively have an effect on thyroid perform.


celeriac with greens as white potato substitute on wooden counter

Maybe the least identified of the potato options, celeriac is an excellent choice to contemplate.

Like cauliflower stems, celeriac is reserved for the later phases of GAPS when some intestine therapeutic has occurred. (1)

Nevertheless, take pleasure in it anytime as a potato sub if you’re low-carb for weight administration functions solely.

As you could have guessed from the title, celeriac is definitely the foundation bulb of the celery plant.

Therefore, it’s extra widespread title … celery root.

Thus, when you’ve got your personal backyard, rising celery is wise. You should utilize the complete plant from root to stem to leaves.

Regardless of the recognition of celery, celeriac is definitely pretty unknown to most individuals!

The wonderful thing about it’s that it’s fit for human consumption uncooked too, in contrast to different potato substitutes like kohlrabi and cauliflower, which should be totally cooked.

One other tip. Celeriac tastes lots like parsnips, which isn’t allowed at any of the 6 phases of Intro GAPS and even the common GAPS Food regimen on account of its greater starch content material. (2, 3)

Thus, if you’re on this gut-healing food regimen and miss parsnips in addition to potatoes, celeriac is unquestionably a good selection as an alternative choice to each!

healthy no starch potato substitutes for keto diet


(1) GAPS Intro Meat and Potatoes

(2) Common GAPS Food regimen meals record

(3) Intestine and Psychology Syndrome



Please enter your comment!
Please enter your name here

Most Popular

Recent Comments