Parsnip "Fries"


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!).

Prep Time:
15 mins
Additional Time:
20 mins
Total Time:
35 mins
4 servings


  • ½ pound parsnips, peeled

  • 2 tablespoons safflower or grapeseed oil

  • 1 ½ teaspoons dried oregano, crushed

  • 1 ½ teaspoons smoked paprika

  • ¾ teaspoon onion powder

  • ¼ teaspoon ground pepper

  • ½ teaspoon salt


  1. Position racks in upper and lower thirds of oven. Place 2 large rimmed baking sheets in the oven and preheat to 450 degrees F.

  2. Cut parsnips into "fries" about 3 inches long and 1/2 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 Facts (per serving)

174 Calories
7g Fat
27g Carbs
2g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 174
% Daily Value *
Total Carbohydrate 27g 10%
Dietary Fiber 8g 28%
Total Sugars 7g
Protein 2g 4%
Total Fat 7g 9%
Saturated Fat 1g 3%
Vitamin A 432IU 9%
Vitamin C 25mg 27%
Folate 99mcg 25%
Sodium 306mg 13%
Calcium 63mg 5%
Iron 1mg 7%
Magnesium 45mg 11%
Potassium 573mg 12%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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