Recipes | Side Dishes

Oven-Baked Low FODMAP Parsnip Fries

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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!

low FODMAP parsnip fries on white plate an aqua tablecloth

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!

overhead of low FODMAP parsnip fries on aqua cloth

Oven-Baked vs. Deep-Frying

Every now and then we indulge in deep-fried foods, like our Low FODMAP Corn FrittersFats do not contain FODMAPs, but fat can be a gut irritant for some with IBS. Know your own tolerances.

Thankfully, a little oil and high heat in the oven can do wonders, like for those aforementioned Oven Fries, and these Oven-Baked Low FODMAP Parsnip Fries.

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.

closeup of low FODMAP parsnip fries on light plate

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.

Size Counts

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.

For another hearty oven-baked vegetables option, check out our Smashed Potatoes!

low FODMAP parsnip fries on white plate an aqua tablecloth
5 from 5 votes

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!

Makes: 4 Servings
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Author: Dédé Wilson

Ingredients:

  • 1- pound (455 g) parsnips, (about 4 medium parsnips)
  • 2 tablespoons extra virgin olive oil
  • Kosher salt
  • Freshly ground black pepper

Preparation:

  1. Position rack in top of oven. Preheat oven to 450°F (230°C).
  2. 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.
  3. 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.
  4. 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.

Tips

  • 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.

BBQ: Use Garlic-Infused Oil, made with vegetable oil, and toss the raw parsnip fries with ½ teaspoon Sweet n’ Spicy BBQ Rub. 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.

Course: Side Dish
Cuisine: American

Nutrition

Calories: 147kcal | Carbohydrates: 20g | Protein: 1g | Fat: 7g | Saturated Fat: 1g | Sodium: 11mg | Potassium: 425mg | Fiber: 6g | Sugar: 5g | Vitamin C: 19mg | Calcium: 41mg | Iron: 1mg

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.


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