The End of Diabetes: The Eat to Live Plan to Prevent and Reverse Diabetes

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These Roasted Parsnip Fries are seasoned frivolously with garlic, salt, and pepper, then baked in the oven and roasted to crispy perfection! Serve them with your favorite dipping sauces and dig in!

Why We love It

These roasted parsnip fries are absolutely delicious, plus they’re super easy to make. They come out perfectly crispy when baked in the oven, so they’re the best healthy homemade alternative to french fries.

If you haven’t had them before, parsnips are a root vegetable, mildly sweet and earthy in flavor, and they hold up great to roasting.

As a bonus, parsnips are white in color. So if your kids automatically turn down anything that looks like a veggie, it’s way easier to sneak these than something like zucchini fries.

We love to serve our horseradish fries as an appetizer with zesty horseradish sauce, special sauce, Chick Fil A copycat sauce, ketchup, or any dipping sauce, or as a side dish with burgers, chicken, or steak.

Best of all, this recipe is Vegan, Gluten-free friendly, and Paleo and Whole30 compatible! Whip up a batch in just 3 simple steps today!

Ingredients

Ingredients Notes

• Choose parsnips about the same size as carrots, because the bigger ones tend to be woodier in texture.
• If you can’t find parsnips or would prefer something different, you can totally substitute potatoes or do half potatoes and half parsnips! You could also swap other vegetables like zucchini, carrots, or turnips.
• Feel free to substitute any other seasoning blends that you like. BBQ seasoning or Ranch seasoning would work great!

Instructions

Step 1: while the oven is preheating, prepare the parsnips. Wash them and trim the ends off. Peeling the skin is optional!

Slice the parsnips into fry-sized pieces, about 1/2 inch wide by about 4 inches long. Try to make the pieces as uniform as you can. This will help the fries cook evenly.

Tip: Save the scraps to make homemade vegetable stock!

Step 2: Toss the parsnip fries with olive oil and season with salt, pepper, and garlic powder. They should be evenly coated on all sides.

If you like any other seasonings, add them now!

Step 3: Lay the fries in a single layer on a parchment-lined baking sheet, leaving a little space between each one. Set it in the oven and roast for 20-22 minutes, stopping halfway to flip the fries over.

Near the end of the cooking time, watch closely and make sure you don’t burn the fries!

Once the fries are done cooking, transfer them to a plate. Season with salt and pepper and serve while they’re hot with horseradish aioli or ketchup for dipping.

To store leftovers: Transfer leftover roasted parsnips to an airtight container, then cover and store in the refrigerator for 3-4 days, per USDA.

To reheat leftovers: Bake in the oven at 400°F for about 7-10 minutes, just until the fries are beginning to crisp up again. Remove and serve immediately.

Recipe Adaptations

• Air Fryer Adaptation: stick to steps 1 and 2 above. Preheat the air fryer to 350°F (176°C). Lightly spray the basket with oil, then work in batches and add the parsnip fries in a single layer. Be careful not to overcrowd the air fryer! Cook for 15-17 minutes, stopping halfway to shake the basket and flip the fries. Once they’re crispy, remove the fries and serve!
• Make loaded parsnip fries for an extra kick (pictured below)! Plate the parsnip fries, then top with 4-6 slices of cooked crispy bacon, roughly chopped into bite-sized pieces. Drizzle the plate with horseradish aioli, and garnish with thinly sliced chives.
• Make parsnip poutine for a fun take on the Canadian classic! Drizzle the plated parsnip fries with brown gravy and sprinkle with cheese curds.

FAQ

What do parsnips taste like?

Parsnips are mildly sweet and earthy in flavor. Their taste (and look) is very similar to carrots!

What to serve with parsnip fries?

Serve parsnip fries with horseradish sauce, special sauce, ketchup, or any other dipping sauce you like. Roasted parsnips go perfectly on the side of marinated salmon, a juicy steak, or roasted chicken to make a complete meal.

Are parsnips low carb?

Parsnips are starchy vegetables. They contain about 24 grams of carbohydrates per cup, and they are not considered low-carb friendly.

Are parsnips healthy?

Parsnips have about 100 calories, 6.5 grams of fiber, and 1.5 grams of protein per 1 cup serving.

More Delicious & Healthy Sides

• Shishito Peppers & Dipping Sauce
• Honey Roasted Parsnips and Carrots
• Pepperoni & Cheese Crisps
• Oven Baked Spaghetti Squash
• Cannellini Bean Salad
• Healthy Sweet Potato Casserole

I’d love to hear about your experience making this recipe!

Please depart a comment below or tag me on Instagram @cookathomemom.

Print

Roasted Parsnip Fries

These Roasted Parsnip Fries are seasoned lightly with garlic, salt, and pepper, then baked to crispy perfection.

Course Appetizer, Side Dish

Cuisine American

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 4

Calories 237kcal

Equipment

• Baking sheet
• Parchment Paper

Ingredients

• 6-8 medium parsnips
• 2 Tablespoon olive oil
• 1/4 teaspoons salt
• 1/4 teaspoons garlic powder
• 1/8 teaspoons pepper

Instructions

• Preheat the oven to 425°F (218°C).

  Wash the parsnips and trim the ends off. Optionally, peel the skins.

  Slice the parsnips into uniform pieces, about 1/2 inch wide by about 4 inches.

• Toss to coat the parsnip fries with olive oil and season with salt, pepper, and garlic powder.
• Lay on a parchment-lined baking sheet and roast for 20-22 minutes, turning once halfway through.

  Watch closely to make sure no pieces are burning as it gets close to the end of the cook time.

• Once the parsnips are done cooking, transfer them to a plate. Season with salt and pepper and serve while they’re hot.

Notes

Air Fryer Method: obey steps 1 and 2 above. Preheat the air fryer to 350°F (176°C). Lightly spray the basket with oil, then work in batches and add the parsnip fries to the basket in a single layer. Cook for 15-17 minutes, stopping halfway to shake the basket and flip the fries. Once they’re crispy, remove the fries & serve!

Store leftovers: Transfer leftovers to an airtight container, cover, and store in the refrigerator for 3-4 days, per USDA.

Reheat leftovers: Bake in the oven at 400°F for 7-10 minutes, just until the fries are beginning to crisp up again.

Nutrition

Sodium: 96mg | Calcium: 84mg | Vitamin C: 40mg | Vitamin A: 0.3IU | Sugar: 11g | Fiber: 11g | Potassium: 874mg | Calories: 237kcal | Monounsaturated Fat: 5g | Polyunsaturated Fat: 1g | Saturated Fat: 1g | Fat: 8g | Protein: 3g | Carbohydrates: 42g | Iron: 1mg

Please note that the nutritional information may vary depending
on the specific brands of products used. We encourage everyone to check specific
product labels in calculating the exact nutritional information.

Diabetes Daily

The End of Diabetes: The Eat to Live Plan to Prevent and Reverse Diabetes