I love my grains, but I also love my non-grains. Being a Celiac and just a crazy foodie (one that loves potatoes and plantains like no other), I live for all the grain-free starches and carbohydrates out there. For dinner, I am 90% of the time having a non-grain starch. Growing up, I really only ever had potatoes and sweet potatoes as my non-grains, but once I started diving into my passion for cooking and finding every fun way to make gluten-free (allergy-free) living amazing, I began trying everything I could get my hands on.
I’d never turn down a potato. If I could live on them, I would. I consider myself a potato snob connoisseur. It makes me so angry when people don’t know the difference between a Purple Sweet Potato and an Okinawan Sweet Potato. But I’m not here to talk only about potatoes today. I’ve compiled a list of all the best grain-free (gluten-free and paleo…so I’m not including beans here) starches and carbohydrates! There are so many, but they may just be my favorite category of food!
Grain-Free Starches and Carbohydrates
1. Potatoes
Starting with the obvious, but I’ll break this down a bit further. The varieties of potatoes you can have are:
Russet Potatoes (baking, frying, mashing, roasting)
Red Potatoes (roasting, mashing, soups, salads)
White Potatoes (mashing, steam/boil, frying, salads)
Yellow Potatoes (grilling, roasting, mashing, salads)
Purple/Blue Potatoes (roasting, grilling, salads, baking)
Fingerling Potatoes (frying, roasting, salads)
Petite Potatoes (frying, roasting, salads)
2. Sweet Potatoes
Yams are not very common actually which is a misconception when buying them. Yams are a starchy root while sweet potatoes have a sweet lighter texture with much thinner skin. Sweet potatoes are in the family of flowering vines while normal potatoes (talked about in #1) are related to tomatoes, pepper, and eggplants! <— knowledge!
Speckled Purple Sweet Potatoes – purple/magenta skin with speckled magenta flesh (boiled, frying, roasting)
Envy Sweet Potatoes – pale orange skin and flesh (roasting, baking, casseroles)
Beauregard Sweet Potatoes – rusty red skin with orange flesh (baking, roasting, mashing, frying)
Hannah Sweet Potatoes – tan skin with cream colored flesh (mashing)
Creamsicle Sweet Potatoes – cream-colored skin with bright orange flesh (frying, boiling)
Jewel Sweet Potatoes – copper skin with deep orange flesh (baking, roasting, casseroles)
Covington Sweet Potatoes – rose skin with orange flesh (baking, roasting, pies, sweet casseroles)
Nugget Sweet Potatoes – rose skin with orange flesh (roasting, baking, glazing)
Garnet Sweet Potatoes – red/purple skin with orange flesh (baking, roasting, pies)
Amish Bush Sweet Potatoes – rose skin with orange flesh (baking, roasting, mashing)
Korean Sweet Potatoes – purple skin with white flesh (baking, boiling, roasting)
O’Henry Sweet Potatoes – cream-colored skin and flesh (baking, roasting)
Willowleaf Sweet Potatoes – orange/red skin with orange flesh (baking, roasting)
Okinawan Sweet Potatoes – tan skin with purple/magenta flesh (baking, roasting, boiling, steaming, scalloped)
Purple Sweet Potatoes – light purple skin with light purple flesh (baking, roasting)
Stokes Purple Sweet Potatoes – dark purple skin and flesh (baking, roasting)
3. Plantains
The glorious plantain! Eaten while still having green skin (not sweet and good for frying, roasting, or grilling) or eaten when the skin is yellow and the plantain is more ripe and sweet (perfect for baking or roasting, but also for mashing and blending for baking up sweets and breads!). These babies are delicious no matter when you cook them up! Just slices a knife down the skin, remove the peel and cut your plantain how you like!
4. Squashes
There are tons of squashes and the Fall and Winter and squash season! From baking, roasting, soups, salads, pies, breads, and casseroles, the possibilities are truly endless!
Buttercup Squash
Kambocha Squash (also a Red Kambocha variety)
Carnival Squash
Sweet Dumpling Squash
Blue Hubbard Squash
Delicata Squash
Red Kuri Squash
Calabaza Squash
Eightball Squash
Bonbon Squash
5. Yucca/Cassava
These are a really thick dark brown “bark-like” skin that must be peeled before use. Most commonly used for fries and baked. You need to boil the yucca root first before roasting!
6. Parsnips
Perfect for soups, purees, or baked and roasted! Light and “airy” with a very distinct flavor!
7. Turnips/Rutabagas
Pretty common for boiling, mashing, roasting, soups, and casseroles. Peeling is optional!
8. Celeriac Root (Celery Root)
This funny “ugly” looking root is surprisingly really tasty! It’s perfect for (peeling first) then boiling and mashing. A great swap for white potatoes! You can actually eat it raw in salads too or blended into a creamy soup!
9. Lotus Root
This pretty little thing is actually the steam of the lotus flower. It looks like a flower when you slice it and see the holes going around in a circle. Commonly used in Asian dishes, it is great for soups, fried, stir-fried, steamed, and boiled.
10. Taro
This yellow fleshed root with dark brown thick skin is much more starchy than a potato. It must be cooked (dangerous when raw) by either boiling, steaming, mashing. You can blend it then into veggie burgers, soups, or breads.
11. Honorable Mentions: Carrots and Beets
These guys are way more veggie to me, but they are a great addition to some baked non-grains! Slice and roast, boil and puree, they are still both great roots and sources of carbohydrates!
There are so many options that you can never be bored with non-grains! Healthy whole foods from nature, packing in lasting energy. The possibilities for utilizing them all are endless as well. You can never go wrong with roasting, but getting creative and making things like breads, pancakes, and noodles just take non-grains to a whole new level! Before I go, I can a side-by-side comparison of a Stokes Purple Sweet Potato and an Okinawan Sweet Potato. I just need to clear this up once and for all! The left is the Stokes and the right is the Okinawan.
Different…very different. The inside of a Stokes is dark deep purple. The inside of an Okinawan is purple with white flecks, kinda tye-dyed!
So tell me:
+ What is your favorite non-grain starch/carb? Sweet potatoes (all the varieties), but Stokes will always be my #1!
+ Have you ever been completely grain-free? No and I don’t plan on it!
Great list!!!
Thanks!
You’re a good source of information!
Sherry recently posted…Pizza Rustica
Thanks!
Great ideas! Thanks for sharing on Monday Madness Link Party 🙂
Sharon Rowe recently posted…Organizing Your Store Cupboard
Thanks!
I couldn’t imagine my husband being able to go without his fresh cooked bread or is potatoes cooked in various ways. Great information. I would have to say Squash would be at the top of my list. Thanks for sharing on Merry Monday.
Rachel recently posted…30-Minute Smothered Chicken Skillet
Squash is always a winner 😉
Great information! I learned a lot! Thank you for joining us at #purebloglove. We enjoy having you every Thursday night on Thursday night at 8PM, EST through Sunday night. ~Cydnee
Thanks!
Hi Rebecca,
This is such a comprehensive overview of grain-free starches and carbohydrates! I am so delighted that you shared this valuable resource with us at the Healthy, Happy, Green and Natural Party Blog Hop! I’m pinning and sharing!
Deborah Davis recently posted…5 Ways to Stay Motivated to Exercise When the Weather Turns You Off
Thanks Deb!
Awesome post! I’m crazy about butternut and delicata. Love beets in cakes and now working on using plantains!
Ali the Skinny GF Chef recently posted…Gluten Free Key Lime Biscuits & Love with Food by G-Free Foodie Box Giveaway!
All so good! Plantains are simply amazing!
That is quite a list there, plenty of variety to give up grains.
Thanks, very helpful visiting from Inspire me Monday
Kathleen recently posted…Picnic BBQ |Easy no fuss Budget BBQ
No, never give up grains! Just add a variety of wonderful starches!
Love potatoes in any shape or form. Thanks for linking up at Thursday Favorite Things, can’t wait to see what you’ll share next week!
All that’s Jas recently posted…Thursday Favorite Things 180
Nothing better!
Hi Rebecca,
Great post and very informative. I love sweet potatoes and eat them frequently. It amazing how many different varieties there are of sweet potatoes. I had never tried the yucca, actually I don’t know that I have ever seen it at my health food store. Thanks for sharing on Real Food Fridays. Pinned & twitted!
Marla recently posted…Real Food Fridays #79 – Living A Healthful Life
Yucca is fabulous! So great roasted into fries…with ketchup!
Holy crow! I didn’t realise there were so many varieties of sweet potato… my grocery stores certainly don’t carry a whole heck of a lot ;p
Sweet potato is my favourite. I had taro once in Hawaii and LOVED it, but don’t tend to see it here. Plantains are fairly new to me and are amazing (I have a recipe coming up in the near future you would love!).
Love this gluten-free list of goodies!
Plantains are an every day staple here 😉
I want to try Taro so bad!
Whoa, I did NOT know that there are so many different kinds of sweet potatoes!!
Nicole @ Foodie Loves Fitness recently posted…5 Tips to Avoid Overeating + MealEnders Giveaway!
There’s still more than that!
great post Rebecca!!!
evi@thehealthycook recently posted…Chestnut, Mushroom and Horseradish Soup – Σούπα με Κάστανα, Μανιτάρια και Horseradish
Thanks!
All great grain free starches! Potatoes are my favorite and love them in so many ways! Thanks for sharing!
Robin @ The Golden Rule Kids recently posted…Teaching Children the Golden Rule
Potatoes in any form are amazing!
This is awesome! I do like my grains, but I can often feel my body needing a break if I overeat them. I’ll definitely be pinning this so I can come back to it later 🙂 And ps totally need those plaintain donuts….like WHAAAAT!? awesomeness.
Alyssa @ Simply Quinoa recently posted…Nourishing Quinoa + White Bean Stew
Haha, I have two great recipes now waiting to be posted! They’re killer 😉
How delicious!! Thanks for all the suggestions. I never knew there were so many different varieties of sweet potatoes! While nothing beats a baked potato loaded with bacon, butter, and salt in my mind 😉 I love sweet potatoes for their versatility!
Ariana recently posted…Wanna-Be Chocolate Monkey Smoothie
Nothing beats a sweet loaded with coconut butter and cinnamon for me 😉
Whoa who knew there were so many kinds of potatoes! This is very informative – thanks for sharing what you can do with each one cooking wise!
Patty @ Reach Your Peak recently posted…Compression Socks vs. Sleeves + Tiux Compression Socks Review
Thanks Patty!
This is such an awesome resource. There are so many varieties of grain-free starches out there. My faves are purple sweet potatoes and plantains!
Christine @ Love, Life, Surf recently posted…Happy-Go-Yoga
Thanks! My kinda girl 😉
My favorite grain is carrots. I put shredded carrots on everything. 🙂
Wow this is a wonderful guide to potatoes! I honestly never really got to know about potatoes and this really opened my eyes. Thank you 🙂
Ally recently posted…Lick it: #DearMe, Follow these 3 things.
Carrots are a great starchy veggie! I love just eating them raw!
sweet potatoes and yams are my favorites!!!
Kelsey @ Snacking Squirrel recently posted…Apple Oat Peanut Butter Trail Mix Muffins
Any specific type? 😉
I LOVE purple sweet potatoes! Taro is also one of my favourite root veggies ever, although I see it less in North America. It’s very popular in Chinese cuisine- we use it in both savoury and sweet dishes. Japanese sweet potatoes are also delicious and especially sweet. I’ve only seen them a few times in Whole Foods but they are such a treat! My mom used to bake them for my after-school snack.
genevieve @ gratitude & greens recently posted…Be Amazing + Spring Gratitude Bowls
O, I guess I’m lucky then! We always have Japanese sweets in my grocery here in NJ! (The potato selection in DC is rather sad!), but any time I see a good new variety of sweet potato, you know I am so stocking up!
Hi there! I love grains, and hopefully won’t ever have to give them up, but that doesn’t mean I don’t also love some of these grain-free carbs. I keep seeing so many delicious plantains as sides to meals and I need to get on that. Thanks for the reminder! 🙂
Ashley @ A Lady Goes West recently posted…A super-fun Key West bachelorette party
You’ve never had one?! Yes! Please get on that ASAP!
Oddly enough, I got food poisoning from an acorn squash once (weird, right?!) and haven’t been able to touch those since. Otherwise, squashes are my friend!
Colorado Gal recently posted…A Powder Day at Copper Mountain
O no! Haha, I can see why you’d have the aversion then 😛
OMG love love love this!! I just love the purple sweet potatoes with the white flesh. Omg heaven when roasted!! I didn’t know about the yucca root needing to e boiled first! Such great tips and I just love this! Pinning!
Sam @ PancakeWarriors recently posted…Crispy Baked Peanut Tofu
Japanese sweet potatoes!
I’m making yucca fries tonight! Haha!
Forserious, I did not know there were so many kinds of potatoes out there. I adore purple sweet potatoes!! <3
Farrah recently posted…5 People I Want To Train With/Learn From
There are SO many varieties! I love how they each taste and have different textures!
Ooh those purple sweet potatoes tho…must find. They will make every dish so much more colorful and fun 🙂
Emma @ em-poweredwellness recently posted…How to Calculate Your Ideal Calorie Intake for Your Goals
Stokes is the one and only!
I love all of this starchy deliciousness! Funny coincidence, too – my husband and I were just on a walk last night talking about the ways to use starchy plantains!
Alisa @ Go Dairy Free recently posted…The Dairy-Free Chocolate Easter Bunny (and More!) Round-Up
Plantains are so incredible! I just made some grain-free doughnuts yesterday with an over ripe one 😛
Super list Rebecca. There isn’t anything on it that I don’t like. 🙂
Linda @ Veganosity recently posted…Vegan Girl Scout Thin Mint Shake
Right on!
Such a great list! Of all of those, the humble ‘ol plain potato is probably my all-time favorite, but I love so many of the others as well. Except turnips. And, taro. Going grain-free is good for some of my clients, but luckily I do well with all non-gluten grains 🙂
EA-The Spicy RD recently posted…Two New Favorites! The Vegetarian Flavor Bible + Spiced Pomegranate Lemon Lassi
All potatoes are king! But plantains are my second love!
I love my buckwheat flour and quinoa! I’d never be fully grain-free!
This is awesome! Thanks girl!
😉
I had no idea squashes were considered starchy/carby — they’re more on the vegetable side for me. I love them all though, especially butternut <3. If I only had to choose one carby/starchy item, it would most definitely be a sweet potato!
I have been grain free before for over a year. I was trying out a specific diet that was meant to help my health, but after a year I didn't feel like cutting out the grains did much, so I went back to eating them. I see them as a valuable source of nutrition, and unless avoiding for specific health reasons I see no need to cut them out. I consume a pretty minimal amount of grains though on the whole.
Audrey @ Unconventional Baker recently posted…Raw Carrot Cake {Vegan, Paleo, Gluten-Free, Refined Sugar-Free, SCD, AIP}
No, I don’t consider them a veggie (any way, they would be a fruit since they have seeds!) But they are their own food category!
I’d *probably* be able to tell the purple potato from the others because, well, it’s purple (is it really purple?). But other than that…they all look the same to me. Don’t’ hate me.
Side note: baked potato wedges covered in sea salt and placed in a zip lock baggie shoved in your hydration vest make KILLER long mid-run fuel. Yum!
RFC recently posted…Trail Running Safety Tips
A lot of people think “purple potatoes” are the same as “purple sweets” too…it’s really sad!
I am also potato obsessed!! I could eat them every day!! (and maybe I do!)
I think they are one of the world’s most perfect veggie!
Krysten recently posted…My March Resolutions
I know! I think I eat them everyday too! They just complete me!
You hit on all my favorites, nothing else to add!
Michele @ paleorunningmomma recently posted…Yoga Home Practice Guide
Hahaha! I knew you would appreciate this 😉
Mmmm potatoes of any variety are my fav!
Annmarie recently posted…Love with Food Gluten Free Box Review + Giveaway
I could just marry them all 😉
Great post! I also love starches. These are some great ideas. I lived in Okinawa for 4 years while I was in the Air Force and they made everything with the Okinawan sweet potatoes. Thanks for sharing 🙂
Ivanna recently posted…Two Thousand Fifteen Running Dreams
Well I am jealous!
great info girl! and way to preach the carbs! love my potatoes and starches and all the ways you can cook them!
Can’t get enough! They’re just so yummy!
Such an interesting read Rebecca! I love these options – there are so many of these I have yet to try!
There are still tons I need to try (and find) too!
Wow, I had no idea there were so many kinds of sweet potatoes. I need to find these babies!
tiff @ love, sweat, & beers recently posted…Ethan’s Promotion
There’s even more varieties than that!
I had no clue that there was a sweet potato called a “Hannah” Sweet Potato, but I am obviously loving that! 😉
Hannah @ CleanEatingVeggieGirl recently posted…Homemade Peanut Butter and Jelly Sandwich Crackers (Vegan)
YOU NEED TO FIND ONE! Hahaha! I’ll send you one if I ever find one too 😉
PERFECT!!! 😀
Hannah @ CleanEatingVeggieGirl recently posted…Homemade Peanut Butter and Jelly Sandwich Crackers (Vegan)
There are so many different varieties of sweet potatoes I’ve never heard of (or seen), I love some of those names! Like a Creamsicle sweet potato?! Although I may be a little sad when it doesn’t taste like a fruity orange popsicle ;D
Do you ever eat plantains raw when they are SUPER ripe? I know people who do, but I’ve never tried it.
Natalie @ Feasting on Fruit recently posted…Crazy Fruity Fudge Bars
But you can MAKE it taste that way 😉 Hahahaha!
Ew! No! It’s not good to eat them raw….that would be rough on the tummy!
That’s what I was afraid of.
Natalie @ Feasting on Fruit recently posted…Crazy Fruity Fudge Bars
what a comprehensive post. sharing it on my fb page 🙂
Dixya @ Food, Pleasure, and Health recently posted…Year Twenty Eight {KIND Bars Giveaway}
Thank you Dixya! XOXO
Wow! I never knew how many different potatoes there were. Sweet potatoes are by far my favorite 🙂
Emily @My Healthyish Life recently posted…Relaxing My Mind & Body
I’ve never met someone who doesn’t like some form of sweet potato!
This is actually SO GREAT! My husband just went grain and gluten free and I am struggling to cook things besides potatoes! Thank you! So pinning this 🙂
Taylor @ Food Faith Fitness recently posted…The Importance Of You Time
Haha, thanks Taylor! Plantains, yucca, they are all so good! As long as you can find them in the store, you’ll never be without options!
Not grain free but I love squash!
Pamela Hernandez recently posted…3 Smart Strategies To Take Control of Your Time
Gotta love squash!
Wow I didn’t even realise that all of these exist!! I love sweet potato and parsnips and good ol’ potatoes! I really want try some of the different varieties now though!!
Jessica @ kiwiyogirunner recently posted…The one with the yoga Q&A
Plantains!!!! They are my second favorite! 100% delicious!
Thanks for this, really useful. I’m going gluten-free so its always good to think about adding starches to the meal – sweet potatoes and squash are my favourites at the moment #tastytuesday
Rebecca U recently posted…Gluten-Free Oat & Almond Snack Bars
Sweet potatoes will always be my love! You’ve got to try plantains if you haven’t!