Oven-Baked Low FODMAP Parsnip Fries
Our Oven Baked Fries made with potatoes are fantastic, but sometimes we want something a little different. Enter Oven-Baked Low FODMAP Parsnip Fries!
Let’s Go NO FODMAP!
Did you know that in lab tests that no FODMAPs have been detected in parsnips? That’s right! There are a few foods like potatoes, carrots, cucumber, parsnips, strawberries and rhubarb, to name a few, that have no detectable FODMAPs!
Take advantage of that fact!
Oven-Baked vs. Deep-Frying
Every now and then we indulge in deep-fried foods, like our Low FODMAP Corn Fritters! Fats do not contain FODMAPs, but fat can be a gut irritant for some with IBS. Know your own tolerances.
The key is the high heat of the oven, a high rack placement and giving those slivers of parsnips plenty of room for maximum heat exposure.
Check That Temp
PS: You know that your oven is calibrated, don’t you? Did you know that just because you set your oven to 450°F (230°C) doesn’t mean that it will actually be that temperature. It isn’t unusual for ovens to vary by 25°or more.
An independent oven thermometer can tell you if your oven is actually preheating to your desired temperature. It is a good thing to check every few months. If your oven is “off” your manufacturer can often explain how to calibrate it yourself.
As with classic French fries, you can cut your vegetables thicker or thinner, depending on your preference. Thicker will yield meatier parsnip fries. Thinner gives an elegant look and a crispier option. Roasting time will vary a little too, depending on the size of your parsnips fries.
See our Tips for flavoring options. The recipe itself is a basic rendition.
Oven-Baked Low FODMAP Parsnip Fries
Take advantage of parsnips that have shown no detectable FODMAPsnin lab tests. You are going to love these Oven-Baked Low FODMAP Parsnip Fries!
- 1- pound (455 g) parsnips, (about 4 medium parsnips)
- 2 tablespoons extra virgin olive oil
- Kosher salt
- Freshly ground black pepper
Position rack in top of oven. Preheat oven to 450°F (230°C).
Cut away and discard the stem end of the parsnips. Peel, then cut lengthwise and crosswise into your desired shapes. We like them long and thin, as shown in the images. I cut them about ¼-inch (6 macross and as long as I could make them.
Scatter parsnips on large rimmed baking sheet pan. Drizzle with the oil and use your hands to coat evenly and thoroughly. Season with salt and pepper and toss again.
Roast for about 15 minutes, toss them around with tongs, and continue roasting for about 15 minutes more or until cooked through and tender and very crisp on the outside. Serve immediately.
- Salt and pepper on our fries is simple and delicious, but there are plenty of other ways to season your parsnip fries:
Lemon & Garlic: Use Garlic-Infused Oil, made with olive oil, salt and pepper and roast as directed. Shower with fine lemon zest and a squirt of lemon juice when they emerge from the oven.
Parmesan Truffle Parsnip Fries: Did you now that Monash recently lab-tested and approved truffle oil? Use truffle oil, salt and pepper and roast as directed. Drizzle with a little extra truffle oil when they come out of the oven, sprinkle with Parmesan cheese and shower with finely chopped flat-leaf parsley.
Rosemary Cumin: Use Garlic-Infused Oil, made with olive oil, and toss the raw parsnip fries with the salt and pepper and also ½ teaspoon finely minced fresh rosemary and ¼ teaspoon cumin. Roast as directed.
Chili Lime: Use Garlic-Infused Oil, made with vegetable oil, salt, pepper and a dusting of chipotle pepper and roast as directed. Shower with fine lime zest and a squirt of lime juice when they emerge from the oven.
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
Low FODMAP Recipes Created Just For You!
We take low FODMAP recipes seriously at FODMAP Everyday®. That’s why Dédé oversees our Test Kitchen and makes sure that each and every recipe works – and is low FODMAP following the most up-to-date science.
Read our article How Are Low FODMAP Recipes Created? for more in-depth information.
Rest assured that you will not find more trustworthy or delicious low FODMAP recipes anywhere – several hundred and counting.
FODMAP Everyday®Low FODMAP Recipes At A Glance:
- FODMAP Everyday®is accredited by FODMAP Friendly.
- Dédé is low FODMAP trained by Monash University.
- Dédé is also individual accredited as a recipe developer and FODMAP educator by FODMAP Friendly.
- We maintain our own professional Test Kitchen.
- Dédé has over 30 years of professional recipe development experience, including her stint as a Contributing Editor for Bon Appetit magazine and has written 17 cookbooks.
Come Join Our Low FODMAP Recipe Community!
Use Our Exclusive Recipe Filter To Find The Low FODMAP Recipe You Are Looking For Today!