Low Carb and Keto Alternatives to Mashed Potatoes

Mashed potatoes are nearly anticipated as a part of a vacation unfold. In truth, I might argue that mashed potatoes seem on extra vacation tables than a turkey or roast, as a result of even vegans will serve them. But, if you happen to’ve been residing extra ancestrally and also you’ve been retaining your carbs low, it’s possible you’ll be on the lookout for a low-carb various to mashed potatoes.

Whether you’re attempting to decrease your carb consumption or simply change issues up, why not attempt a distinct vegetable mash this season? Not to fret, every of those choices makes a terrific car for gravy, and we’re all in it for the gravy anyway, aren’t we?

Carbs in Mashed Potatoes

One cup of mashed potatoes incorporates 36.9 g of carbohydrates. After you subtract the fiber, you’re left with 33.6 g internet carbs in mashed potatoes.

If you’re limiting carbs, only one serving of conventional mashed potatoes doesn’t depart room for a lot else.

Low-carb and Keto Alternatives to Traditional Mashed Potatoes

• Cauliflower: 3.2g internet carbs per cup
• Broccoli: 3.6g internet carbs per cup
• Spaghetti squash: 5.5g internet carbs per cup
• Turnips: 6.1g internet carbs per cup
• Pumpkin: 6.9g internet carbs per cup
• Carrots: 8.7g internet carbs per cup
• Rutabaga: 8.9g internet carbs per cup
• Celery Root: 11.6g internet carbs per cup
• Butternut squash: 13.6g internet carbs per cup
• Parsnip: 17.4g internet carbs per cup
• Acorn squash: 21g internet carbs per cup
• Sweet potato: 22.8g internet carbs per cup

How to Prep Your Mash or Purée

Boiling or Steaming

This possibility will work for any of the above veggies. Simply peel, slice, or chop your vegetable into uniform 1-inch items and fill a pot with water and produce to a boil on the stovetop. Carefully place the veggies within the water if boiling them or decrease them right into a steamer basket if steaming. The whole time will fluctuate relying upon the vegetable and the way massive you narrow them, however as soon as they’re fork-tender, pressure out the water and place the comfortable veggie items again into the pot.

Roasting

Roasting will work finest for winter squash and candy potato. Cut your squash in half or cubes and drizzle with avocado oil. Place on a sheet pan and roast in a 375-degree oven till tender. Scoop out the flesh.

To Mash

Place your veggies again within the pot you boiled them in or in a big bowl if you happen to roasted them. Use a potato masher to start to mash the veggies.

Add a couple of tablespoons of butter and a bit of milk or dairy-free milk as wanted to mash right into a easy texture. Some greens will mash extra easily than others so the period of time this takes will fluctuate. Season with salt and pepper and also you’re able to eat!

To Mash Your Veggies in a Food Processor

Place the boiled or roasted veggies in a meals processor. Add butter and pulse or flip the processor on and start processing the greens. Add a bit of milk or dairy-free milk if wanted to attain the correct consistency. Season with salt and pepper to style.

Flavorful Additions to Add to Your Mash

• Roasted garlic
• Crisp-fried sage
• Fresh herbs of any form, however particularly rosemary, thyme, sage, or parsley
• Coconut milk
• Tahini paste
• Cinnamon
• Maple syrup

Are Potatoes Keto?

Because potatoes include over 30 g of carbs per cup, potatoes usually are not thought of keto. You must eat a particularly small, unsatisfying quantity of potatoes to remain in ketosis.

 

About the Author

A meals blogger, recipe developer, and private chef based mostly in Missouri, Priscilla focuses on low-carb, Paleo, gluten-free, keto, vegetarian, and low FODMAP cooking. See what she’s cooking on Priscilla Cooks, and comply with her meals adventures on Instagram and Pinterest.

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