Kohlrabi is a bulbous vegetable in the cabbage family with a crisp texture and mild, slightly sweet flavor. It is relatively low in net carbohydrates and works well for low-carb and diabetic-friendly eating when used in moderate portions. Kohlrabi can be eaten raw or cooked.

Quick Carb Snapshot

  • Carbs (per 100 g): ~6 g total, ~3–4 g net
  • Carbs (standard portion): ~4–6 g net per cup sliced
  • Glycemic Index: Low
  • Similar Low-Carb Options: Turnips, jicama
  • Blood Sugar Impact: Lower
  • Keto-Friendly? Sometimes (portion-aware)

Key Traits

  • Texture: Crisp raw; tender when cooked
  • Flavor: Mild, slightly sweet
  • Carb Impact: Low
  • GI / GL Notes: Fiber moderates glucose impact
  • Common Uses: Slaws, roasting, sautés

How to Prepare Kohlrabi

Trim off the stems and leaves, then peel away the tough outer skin with a vegetable peeler or knife. The pale interior can be cut into fries, cubes, slices, or noodles depending on how you plan to use it.

Kohlrabi Fries

Cut the peeled kohlrabi into evenly sized sticks and toss with a small amount of olive oil and your preferred seasonings. Spread the fries in a single layer on a baking sheet. Bake at 425°F for about 25–35 minutes, turning halfway through, until tender and browned around the edges.

Roasted Kohlrabi

Cut the peeled kohlrabi into 1-inch cubes and toss with olive oil, salt, pepper, and your preferred seasonings. Roast at 425°F for about 25–30 minutes, stirring once or twice, until tender and lightly browned.

Kohlrabi Noodles

Use a spiralizer to cut peeled kohlrabi into noodle-shaped strands. Sauté the noodles in a small amount of olive oil over medium-high heat for about 5–7 minutes, or until tender but still slightly firm. Avoid overcooking if you want them to retain a noodle-like texture.

Using Kohlrabi as a Potato or Pasta Substitute

Kohlrabi can replace potatoes in fries, roasted side dishes, soups, stews, and many skillet meals. Spiralized kohlrabi can also replace pasta or other noodles in dishes with tomato sauce, pesto, creamy sauces, or stir-fry sauces.

Kohlrabi has a mildly sweet, slightly peppery flavor and remains firmer than potatoes after cooking. It also lacks the starch of potatoes and traditional pasta, so the finished texture will be lighter and somewhat crisper.

Quick Tip: Peel kohlrabi thoroughly before cooking. The outer layer can be tough and fibrous, while the flesh underneath becomes much more tender when roasted, baked, or sautéed.

Best For

  • Crunchy low-carb sides
  • Roasted vegetable dishes
  • Fresh salads and slaws

Avoid For

  • Very large portions on keto
  • Overcooking (loses texture)
  • Unpeeled tough skin

Why Choose Kohlrabi for Low-Carb Eating

Texture & Structure

  • Crunch similar to apples but far less sugar
  • Can replace potatoes for roasting
  • Holds shape well when cooked

Flavor & Nutrition

  • Lower carb than root vegetables
  • Mild flavor adapts to seasoning
  • Good fiber content

Storage & Shelf Life

Pantry

Short-term storage only; refrigerate for best results.

Cooked

Fresh kohlrabi keeps 1–2 weeks refrigerated; cooked keeps 3–4 days.

Signs It Has Gone Bad

  • Soft spots
  • Wrinkled skin
  • Sour smell

Allergy & Dietary Flags

  • Gluten-Free: Yes
  • Nuts: No
  • Nightshade: No
  • Vegan / Vegetarian: Yes

Often compared to turnips and jicama, kohlrabi offers a crisp low-carb alternative to starchy roots.

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