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How To Substitute Potatoes

Estimated reading time: 2 minute(s)

The potato originating from North America spread throughout the world after the discovery of the continent in 1492.

The Spanish brought the potato to Europe where it quickly spread to the rest of the world turning it into one of the most consumed foods in the world. It’s variety and versatility in addition to it’s low-cost is what made almost every country in the world have at least one typical potato-based dish.

Lest we forget, that the potato is the vegetable with the highest starch and sugar content. Which is why despite it being a very natural and healthy product we recommend not abusing it. By doing this you will be able to eat just the necessary carbohydrates that the body needs. 

If you love potatoes but want to restrict how much you eat, we suggest trying some of these alternatives. Some of which are, sweet potatoes, plantains, pumpkin, carrots, zucchini, and beetroots. These will allow you to switch up your usual potato-based dishes. What’s more, is that each alternative we’ve suggested gives an added touch of flavor and color to your recipes. How would you feel about substituting potato for zucchini in a traditional Spanish Omelette? We assure you that the results are spectacular!

Sweet Potato 

This is without a doubt the closest substitute you can find to a regular potato. It’s important to note here that the sweet potato is a plant that belongs to the bindweed or morning glory family whereas the common potato is perennial in the nightshade family. Despite having a higher content of sugar, it is less starchy and has better nutritional value. You can prepare it the same way as a traditional potato thus making it the most successful substitute. 

  • Stuffed Baked Sweet Potato.
  • Sweet Potato Rösti with Cream, Bacon, and Onion.
  • Sweet Potato Puree.


Plantains are perfect for making chips, or salads. Its texture makes it very versatile and it can be easily incorporated into a variety of dishes. And, if you buy it green it’s less sweet and sugary and can be used to prepare salty dishes.  

  • Paleo Burger with Plantain Chips.


Pumpkin is a type of squash. It’s best known for its use in the celebration of Halloween, but pumpkin also has some great properties making it an excellent substitute for potatoes. You can simply slice it up and bake it in the oven, or use it in purees and delicious cold salads. 

  • Ribs with Pumpkin and Sweet Potato Puree. 


Zucchini is great to make delicious and healthy meals. Coming from the same family as pumpkin, it has excellent nutritional benefits and is an easy substitute. Have you ever tried Zucchini Chips? They are perfect to snack on while watching a movie! 

  • Crispy Zucchini Parmesan Chips.
  • Beef Stuffed Zucchini boats.

Carrots and Beetroots 

Two other wonderful substitutes. Sliced up and baked or in a puree, you can’t go wrong, either way, you will get a delicious meal without having to use potatoes. 

  • Beetroot and Carrot Puree.
  • Swedish Bondomelette with baked veggies (similar to a potato omelet).

As you can see there are many ways to perfectly substitute and adapt your dishes with healthier ingredients.   

How about you guys, how do you substitute potatoes in your diet?


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