Go Back
Print
low FODMAP parsnip fries on white plate an aqua tablecloth

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!

Course: Side Dish
Cuisine: American
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Makes: 4 Servings
Calories: 147 kcal
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.

Nutrition Facts
Oven-Baked Low FODMAP Parsnip Fries
Amount Per Serving
Calories 147 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g5%
Sodium 11mg0%
Potassium 425mg12%
Carbohydrates 20g7%
Fiber 6g24%
Sugar 5g6%
Protein 1g2%
Vitamin C 19mg23%
Calcium 41mg4%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.