Can I eat mashed potatoes on keto?

A family favourite, mashed potato but can you eat it on a keto diet and what are the alternatives. We explore them one by one.
Can I eat mashed potatoes on keto? -

 Can I eat mashed potatoes on keto?

The ketogenic diet has exploded in popularity over the last decade. Driven by influencers and social media, the diet has millions of hashtags across all social media platforms. Let's start with the basics.

What is the Ketogenic Diet?

The ketogenic (keto) diet is a high-fat, low-carbohydrate, and moderate-protein diet that aims to shift the body's metabolism from burning carbohydrates for energy to burning fats. This metabolic state is known as ketosis. Here’s a breakdown of the keto diet:

Key Principles

  1. Low Carbohydrates: Typically, carb intake is limited to 20-50 grams per day. This is crucial for maintaining ketosis.
  2. High Fat: About 70-75% of daily calories come from fat. This includes foods like avocados, nuts, seeds, oils, butter, and fatty cuts of meat.
  3. Moderate Protein: Protein intake is moderate, around 20-25% of daily calories. This includes meat, fish, eggs, and dairy.
  4. Minimal Sugars and Starches: Foods high in sugar and starches, like bread, pasta, rice, and sugary snacks, are avoided.

How It Works

  • Ketosis: When carb intake is very low, the liver converts fatty acids into ketones, which the body and brain use as a primary energy source instead of glucose.
  • Fat Burning: With limited carbs, the body relies on stored fat for energy, which can lead to weight loss.
  • Insulin Levels: Reduced carb intake leads to lower insulin levels, which can help improve insulin sensitivity and manage blood sugar levels.

What foods can I eat on the Keto Diet?

On the ketogenic (keto) diet, the focus is on consuming high-fat, moderate-protein, and low-carbohydrate foods. Here is a detailed list of foods that are typically allowed on the keto diet:

Healthy Fats

  • Oils: Olive oil, coconut oil, avocado oil, MCT oil.
  • Butter and Ghee: Preferably grass-fed.
  • Avocados: Whole avocados and guacamole.
  • Nuts and Seeds: Almonds, walnuts, macadamia nuts, pecans, chia seeds, flaxseeds.
  • Nut Butters: Almond butter, peanut butter (in moderation), macadamia nut butter.
  • Animal Fats: Lard, tallow, duck fat.

Protein Sources

  • Meat: Beef, pork, lamb, and other fatty cuts of meat.
  • Poultry: Chicken, turkey, duck (with skin).
  • Fish and Seafood: Fatty fish like salmon, mackerel, sardines, and shellfish.
  • Eggs: Whole eggs from chickens, ducks, and quails.

Dairy Products

  • Cheese: Cheddar, mozzarella, blue cheese, cream cheese, goat cheese.
  • Heavy Cream: For coffee, cooking, and desserts.
  • Greek Yogurt: Full-fat, plain (in moderation due to carbs).
  • Sour Cream: Full-fat.

Low-Carb Vegetables

  • Leafy Greens: Spinach, kale, Swiss chard, lettuce.
  • Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, cabbage.
  • Other Low-Carb Veggies: Zucchini, bell peppers, cucumbers, asparagus, green beans, mushrooms, avocados, eggplant.


  • Water: Plain or carbonated.
  • Coffee: Black or with added heavy cream/MCT oil.
  • Tea: Unsweetened varieties.
  • Broth: Bone broth or bouillon.

Condiments and Spices

  • Salt: Sea salt, Himalayan pink salt.
  • Herbs and Spices: Basil, oregano, rosemary, thyme, paprika, cumin, etc.
  • Vinegars: Apple cider vinegar, white vinegar, balsamic vinegar (in moderation).
  • Mustard: Dijon, yellow, grainy.
  • Hot Sauce: Check for added sugars.
  • Soy Sauce or Tamari: Low-sodium versions are better.

Sweeteners (in moderation)

  • Stevia
  • Erythritol
  • Monk Fruit


  • Olives: Various types.
  • Pickles: Check for added sugars.
  • Pork Rinds: Look for those without added sugar.
  • Seaweed Snacks: Plain or with salt.
  • Cheese Crisps

Fruits (in very limited amounts)

  • Berries: Strawberries, raspberries, blackberries, blueberries (small portions).

Can I eat mashed potatoes on keto?

Traditional mashed potatoes are not typically suitable for a ketogenic (keto) diet because they are high in carbohydrates. A keto diet generally restricts carbohydrate intake to around 20-50 grams per day to maintain ketosis, a metabolic state where the body burns fat for fuel instead of carbohydrates. One cup of mashed potatoes can contain approximately 30 grams of carbohydrates, which would take up a significant portion of the daily carb allowance on a keto diet.

However, there are keto-friendly alternatives to mashed potatoes that you can enjoy:

Palmini Variety Keto Pack - Linguine, Rice, Mash - 18 pack x 340g -
  1. Palmini Mash: Made from hearts of palm, Palmini has created a great keto mash potato that contains only 4g of carbs per serving.
  2. Cauliflower Mash: Mashed cauliflower has a similar texture to mashed potatoes but with far fewer carbs.
  3. Mashed Turnips: Turnips have fewer carbs than potatoes and can be mashed in a similar way.
  4. Mashed Celery Root (Celeriac): Celeriac can be mashed and has a unique flavour that some find enjoyable.

These alternatives can be flavoured with butter, cream, cheese, and seasonings to enhance their taste and make them more satisfying.

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