Beyond Cauliflower
10 Root Veggie Swaps for Mashed “Potatoes”
If you’re eating low carb, chances are you’ve leaned on cauliflower a time or two to recreate your favourite foods, such as rice or mashed Potatoes. And for good reason: it’s versatile, neutral in flavour, and easy to mash. However, sometimes you’re taste buds need a break from cauliflower. The good news? There are plenty of other low carb root (and root-adjacent) veggies that can be transformed into creamy, dreamy mashed “Potatoes”.
Whether you’re trying to impress dinner guests or just want to add a little more variety into your weekly meal prep, we’ve rounded up 10 delicious alternatives to mashed Potatoes that go beyond cauliflower.
We’ll explore how to prepare them, what they taste like, and how to get the best texture. Plus, we’ll share pro tips for amping up the flavour and even how to use Carba-Nada egg noodles as a thickening agent.
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Turnips
Carb count: ~6g net carbs per 100g
Turnips are one of the most underrated low carb vegetables. When cooked and mashed, they have a slightly sweet and earthy flavour that pairs well with butter and herbs.
How to mash:
- Peel and boil turnips until fork tender (about 20 minutes).
- Drain well and mash with butter, a splash of cream, salt, and pepper.
- For extra creaminess, blend in a few tablespoons of cream cheese or sour cream.
Flavour upgrade: Mix in garlic sautéed in butter, grated Parmesan, or fresh thyme.
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Celery Root (Celeriac)
Carb count: ~5g net carbs per 100g
Celery root has a mild celery flavour and a creamy texture when mashed. It’s slightly nutty and aromatic, making it a great option for elegant meals.
How to mash:
- Peel and cut into cubes, then boil until soft (about 15-20 minutes).
- Mash with butter and a touch of heavy cream.
- Use a food processor for an ultra-smooth finish.
Flavour upgrade: Add white pepper, truffle oil, or roasted garlic.
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Kohlrabi
Carb count: ~2.6g net carbs per 100g
With a mild, slightly peppery flavour, kohlrabi is a low carb powerhouse. It needs a little extra love to get creamy, but the result is worth it.
How to mash:
- Peel thickly (outer layer is tough), chop, and steam or boil until very tender.
- Drain and allow excess water to evaporate before mashing.
- Blend with butter, cream, and a bit of xanthan gum or mashed Carba-Nada noodles to help thicken.
Flavour upgrade: Stir in crumbled bacon and green onion for a loaded mashed experience.
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Rutabaga
Carb count: ~8g net carbs per 100g
Rutabaga is sweet and slightly earthy, offering a denser texture than cauliflower. It’s excellent for a heartier mash.
How to mash:
- Peel and cube rutabaga, then boil until soft (about 25-30 minutes).
- Mash with butter, salt, and a touch of cream.
- Combine with other root veggies like turnips for a more balanced flavour.
Flavour upgrade: Try a sprinkle of nutmeg or smoked paprika for depth.
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Daikon Radish
Carb count: ~2g net carbs per 100g
Daikon radish loses its sharpness when cooked and turns surprisingly mellow. When mashed, it mimics the mouthfeel of potatoes.
How to mash:
- Peel and slice into chunks. Boil until soft (15-20 minutes)
- Mash or purée with butter and cream.
- Strain through a cheesecloth if watery.
Flavour upgrade: Top with caramelized onions or blend in horseradish for a spicy kick.
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Parsnips (in moderation)
Carb count: ~13g net carbs per 100g.
Parsnips are higher in carbs, so use them sparingly or blended with lower-carb options. Their natural sweetness adds a complex flavour.
How to mash:
- Peel, boil, and mash with butter and cream.
- Combine with turnips or celery root to reduce the total carbs.
Flavour upgrade: Add roasted garlic or a touch of rosemary.
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Zucchini (with a twist)
Carb count: ~2.1g net carbs per 100g.
Zucchini isn’t a root vegetable, but it works surprisingly well in mashed form when thickened properly.
How to mash:
- Slice and steam zucchini until soft. Drain thoroughly and squeeze out excess moisture.
- Mash and add a thickener like cream cheese or puréed Carba-Nada noodles.
Flavour upgrade: Mix in goat cheese and basil for a Mediterranean flair.
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Broccoli Stems
Carb count: ~4g net carbs per 100g
Don’t toss those broccoli stems! They have a potato like texture when cooked and mashed.
How to mash:
- Peel stems and steam or boil until soft.
- Blend with butter, a splash of cream, and salt.
Flavour upgrade: Add cheddar cheese and Dijon mustard.
- Jicama (with effort)
Carb count: ~5g net carbs per 100g
Jicama is crunchy raw but becomes tender when cooked for a long time. It requires patience but yields a surprisingly creamy mash.
How to mash:
- Peel and boil for at least 45-60 minutes.
- Mash with a hand blender. Add cream and butter to help it bind.
Flavour upgrade: Add lime juice or True Citrus crystallized lime, garlic, and a pinch of chili powder for a Tex-Mex take.
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Chayote Squash
Carb count: ~2.5g net carbs per 100g
Chayote, also called mirliton, has a mild taste and holds its shape when cooked. When puréed, it has a light, fluffy texture.
How to mash:
- Peel and boil until very tender.
- Drain well, then purée with butter and a dash of cream.
Flavour upgrade: Add sour cream and chives for a baked potato vibe.
Pro Tip: Use Carba-Nada Egg Noodles as a Thickener
Carba-Nada egg noodles aren’t just for pasta night. When overcooked and puréed, they create a starchy base that thickens watery vegetables like zucchini or daikon without adding many carbs. Cook a small amount, blend until smooth, and mix into your mashed veggie base for added structure and creaminess.
Bonus Flavour Boosters for Any Mash
No matter which vegetable you choose, here are some add-ins that can elevate your mash.
Herb-infused butter – Melt butter with rosemary, thyme, or sage before mixing it in.
Cheese – Try goat cheese, Parmesan, Gruyere, or sharp cheddar.
Spices – Nutmeg, garlic powder or Hot Mama’s Garlic Lovers spice, onion powder, or even curry powder.
Mix-ins – Crumbled bacon, sautéed mushrooms, or caramelized shallots.
Recipe #1 – Root Veggie Mash with Garlic Herb Butter
Ingredients:
- 1 cup celery root, peeled and cubed
- 1 cup turnips, peeled and cubed
- 1/2 cup rutabaga, peeled and cubed
- 1 tbsp butter
- 2 tbsp cream
- Salt and pepper to taste
- 1/2 tsp garlic powder
- 1 tsp fresh thyme
Instructions:
- Boil all veggies in salted water until fork tender (about 25 minutes).
- Drain and return to pot to let moisture evaporate.
- Add butter, cream, garlic powder, thyme, salt, and pepper.
- Mash until smooth or blend for extra creaminess.
- Serve warm with extra butter or cheese on top.
Recipe #2 – Mashed Kohlrabi and Bacon with Scallions
Ingredients:
- 3 medium kohlrabi bulbs, peeled and chopped
- 3 tbsp butter
- 1/4 cup sour cream
- 3 strips cooked bacon, crumbled
- 2 green onions, finely chopped
- Salt and pepper to taste
Instructions:
- Steam or boil kohlrabi until very tender, about 20 minutes.
- Drain thoroughly and allow excess water to evaporate.
- Mash with butter and sour cream until smooth.
- Fold in bacon and scallions.
- Season with salt and pepper to taste.
Recipe #3 – Creamy Daikon and Carba-Nada Mash
Ingredients:
- 2 cups daikon radish, peeled and cubed
- 1/4 cup overcooked Carba-Nada egg noodles, blended
- 2 tbsp cream cheese
- 2 tbsp butter
- Salt and white pepper to taste
Instructions:
- Boil daikon until fork tender (about 20 minutes). Drain well.
- In a food processor, combine daikon, cream cheese, butter, and blended Carba-Nada noodles.
- Blend until smooth and creamy.
- Season with salt and white pepper.
Recipe #4 – Chayote Squash Mash with Chive and Sour Cream
Ingredients:
- 2 medium chayote squash, peeled, pitted, and cubed
- 2 tbsp grass-fed butter (or ghee for lactose-sensitive folks)
- 3 tbsp full-fat sour cream (or use creamy coconut yogurt or unsweetened cashew cream for dairy-free)
- 1 tbsp fresh chives, finely chopped
- Himalayan pink salt or sea salt, to taste
Optional Add-ins for a Flavor & Fat Boost:
- 1 clove garlic, minced or roasted (adds depth)
- 1 tbsp cream cheese or Boursin (for a richer mash)
- Sprinkle of black pepper or smoked paprika
Instructions:
- Cook the Chayote:
- Bring a pot of salted water to a boil.
- Add the cubed chayote and simmer for 15–20 minutes, or until soft and fork-tender.
- Drain well, then let sit for a few minutes to allow excess moisture to evaporate (chayote holds water!).
- Mash using a potato masher for a rustic texture or use an immersion blender for a smoother mash.
- Mix in butter, sour cream (or alternative), and chopped chives.
- Season with salt (and optional spices or cream cheese) to taste.
Mashed Veggies are Great for Low Carb Diets
Cauliflower might be the go-to low carb potato swap, but it’s far from the only option. With a little creativity and a few kitchen tricks, you can turn many different veggies into comforting, fluffy mashed dishes that fit your low carb lifestyle. Don’t be afraid to experiment, and don’t forget to keep Carba-Nada egg noodles on hand as your secret weapon for getting that perfect creamy texture.
Explore new flavours, textures, and ingredients. You just might find your new favourite mashed “potato!”
BONUS: Palmini brand offers a variety of low calorie mashed potato alternatives made from hearts of palm – no prep necessary!
Click here to get Palmini mashed alternatives from The Low Carb Grocery.
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