Parsnip "Fries"

Parsnip "Fries"

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From: EatingWell Magazine, January/February 2017

Swap parsnips for potatoes in this oven-baked fries recipe and get 5 grams more fiber per serving. Dress these healthy fries up with a side of spicy or garlicky aioli: just mix mayo with Sriracha or roasted garlic (or both!).

Ingredients 4 servings

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Original recipe yields 4 servings
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  • ½ pound parsnips, peeled
  • 2 tablespoons safflower or grapeseed oil
  • 1½ teaspoons dried oregano, crushed
  • 1½ teaspoons smoked paprika
  • ¾ teaspoon onion powder
  • ¼ teaspoon ground pepper
  • ½ teaspoon salt


  • Prep

  • Ready In

  1. Position racks in upper and lower thirds of oven. Place 2 large rimmed baking sheets in the oven and preheat to 450°F.
  2. Cut parsnips into "fries" about 3 inches long and ½ inch thick (cut out the cores if necessary; see Tip). Toss the parsnips in a large bowl with oil, oregano, paprika and onion powder. Spread on the hot baking sheets in an even layer.
  3. Bake for 10 minutes. Stir the parsnips and rotate the baking sheets top to bottom. Bake until browned around the edges, 10 to 15 minutes more. Season with salt and pepper and serve.
  • Tips: For the best texture, pick firm, small to medium parsnips; trim and peel before cooking. Large parsnips have a fibrous, woody core. Trim, peel and quarter them lengthwise, then cut out the core before cooking.

Nutrition information

  • Serving size: ¾ cup each
  • Per serving: 174 calories; 7 g fat(1 g sat); 8 g fiber; 27 g carbohydrates; 2 g protein; 98 mcg folate; 0 mg cholesterol; 7 g sugars; 0 g added sugars; 432 IU vitamin A; 25 mg vitamin C; 63 mg calcium; 1 mg iron; 306 mg sodium; 573 mg potassium
  • Nutrition Bonus: Vitamin C (42% daily value), Folate (24% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 1½ starch, 1½ fat

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