We Needed A Low-Carb Mashed Potato Substitute
If you, like Andrew and I, have been low-carb since the turn of the millennium, you may remember the Keto Foods company; they were one of the most popular producers of low-carb specialty products during the Atkins Boom of 2002-2004.
One of their most popular products was Keto Ketato, a low-carb substitute for instant mashed potatoes. While I did not care for Keto Ketato made according to package instructions, I found small quantities of them wonderful for adding a believable potato texture and flavor to Low-Carb Fauxtatoes, aka puréed cauliflower. They were also great in Fauxtato Soup and my Irish Stew. When Keto Foods folded in the wake of the Atkins Bust of 2005, I bought out all of Andrew’s remaining stock (and they kept remarkably well, I must say).
Note from Andrew: YES she did! When CarbSmart was an online store from 1999 to 2012, Keto Foods’ products were one of our biggest sellers. But once we found out the company was going out of business, Dana asked for ALL OF OUR REMAINING STOCK of Keto Ketato.
But I am down to my last quarter-can, so I decided to try my hand at my own version. I have left out the soy protein and some of the harder-to-find ingredients (where does one buy calcium caseinate?), but kept the oat fiber, and, of course, the potato flakes.
My Choice of Ingredients for Low-Carb Keto Ketatoes Redux
FYI: I used NOW brand Whey Protein Concentrate Natural Unflavored, Idahoan brand Original Style instant mashed potatoes, Lifesource Foods LLC oat fiber, and Kate Naturals Premium Heavy Cream Powder. I used Now Whey Protein because I have long felt their products represent a good value — good quality, good price — and it was locally available; any health food store should have NOW products. I bought Idahoan instant mashed potatoes* after reading some reviews online, instant mashed potatoes not being an item I often buy. I got ’em at my local grocery store. (If you can’t find Idahoan, Betty Crocker’s instant mashed potatoes came in second.) I had to order the oat fiber and heavy cream powder online; I shopped for the price and the size of the package.
*Sadly grocery store instant mashed potatoes contain questionable ingredients. I will be buying organic potato flakes and trying this recipe again. More information when I have it. I will let you know the results.Print
Low-Carb Keto Ketatoes Redux – Mashed Potato Substitute
One of Keto Foods’ most popular products was Keto Ketato, a low-carb substitute for instant mashed potatoes. While I did not care for Keto Ketato made according to package instructions, I found small quantities of them wonderful for adding a believable potato texture and flavor to Low-Carb Fauxtatoes, aka pureed cauliflower.
- Yield: 1.5 cups or 24 tablespoons. 1x
- Diet: Diabetic
- Simply measure everything into a mixing bowl and whisk together until everything is evenly combined.
- Store in a snap-top container.
- To use, add to pureed cauliflower, about 2-3 tablespoons per half head, depending on the size of your head of cauliflower.
- Serving Size: 1 tablepoon
- Calories: 10
- Sugar: trace
- Sodium: 4mg
- Fat: trace
- Carbohydrates: 6g (net carbs 1g)
- Fiber: 5g
- Protein: 2g
- Cholesterol: trace
Keywords: Low-Carb, Keto, Ketatoes, Mashed Potato Substitute
Additional Keto Ketatoes Redux Info
I didn’t develop this recipe to be a dish on its own, but rather to be used as I used to use Keto Ketato mix, as an ingredient in various recipes. I had used the original Ketato mix in several recipes back when it was available and had wanted to come up with a substitute for a while now. A couple-few tablespoons added to a half-a-head of cauliflower when you puree it makes for a more convincing flavor and texture; the same with a few tablespoons added to a batch of UnPotato Soup. I add them to Corned Beef Hash, too, not in place of the traditional potatoes, but to add a bit of potato flavor and texture to the turnips I use.
That said, Andrew tried this as well. Here’s what he has to say:
Note from Andrew: First and foremost, potatoes are never CarbSmart. I have never believed potatoes of any kind fit into a Low-Carb diet. But some people can’t live without potatoes in their life so if you are someone who needs an occasional mashed potato fix, then Keto Ketatoes was a small compromise.
I much prefer mashed cauliflower as a side dish or a Low-Carb potato substitute.
Dana has given us a recipe that takes cauliflower as a base and adds the texture and taste of potatoes to it without overpowering the dish. So I like the results but I don’t love them because I do not need the taste of potatoes in my life.
More Low-Carb Potato Substitute Recipes
- Potato Substitutes on Low Carb? by Dana Carpender
- Low-Carb Fauxtatoes
- Low-Carb Mashed Not-Potatoes Made with Cauliflower Recipe
- Low-Carb, Gluten-Free Faux Cauli-Mashed “Potatoes” Recipe
- Low-Carb Mexi-Gratin Fauxtatoes Recipe