These parsnip fries are so delicious and easy to cook. I recommend preparing extra, since you and your family will likely devour the majority of them straight off the baking sheet, and you’re still going to want fries for your burger.

These parsnip fries are not only healthier than regular fries (they contain a lot more fiber), but they also have a unique flavor. If you’ve ever cooked with parsnips, you’re already familiar with its mild sweetness. The outcome is that the sweet & salty flavor of these crispy fries is absolutely addictive.

Parsnip fries are more of a side dish; they’re also wonderful for snacking when you’re craving something tasty but don’t want to consume junk food. Not that I consider the all-powerful potato fries to be garbage. That concept is far from my mind!

Scroll down for the detailed recipe, but I suggest you don’t skip the information included in the blurb.

fresh parsnip in garden

What is parsnip?

Parsnip is a type of root vegetable native to Eurasia. The parsnip belongs to the Apiaceae family, which includes carrots and parsley. They are long, cream-colored roots that when mature resemble carrots.

The parsnip is a biennial plant, which means it blooms twice a year and has a two-year biological life cycle. Green leaves appear during the first growing season. If the plant is not harvested before the second growing season, it produces yellow blossoms. However, the root is mainly inedible at this point.

Parsnips are highly healthy and have been linked to a variety of health advantages in addition to adding a unique flavor to your dishes.

Parsnip nutrition:

Parsnips are a great source of fiber, vitamins, and minerals, with each serving containing a substantial amount of each. Parsnips are particularly high in folate, vitamin C, vitamin K, and several other vital micronutrients. Additionally, parsnips include calcium, iron, and riboflavin.

Rich in antioxidants:

Parsnips are abundant in antioxidants as well as being incredibly nutritious. Antioxidants are chemicals that aid in the prevention of oxidative stress and the reduction of cell damage. Increasing your antioxidant consumption may also help you avoid chronic diseases, including cancer, heart, and diabetes. Parsnips, in particular, are rich in ascorbic acid (vitamin C), a water-soluble vitamin that also acts as an antioxidant. It also contains polyacetylenes, which, according to certain test-tube studies, may have anticancer characteristics.

parsnip fries in white plate with a mini bowl of ranch

High in fiber, soluble and insoluble:

Parsnips are an excellent source of soluble as well as insoluble fiber. This nutrient is found in 6.5 grams per cup (133 grams), or a 26percent of your daily fiber requirements. Fiber passes undigested through the gastrointestinal tract, aiding digestion and improving digestive health.

Increased fiber consumption has been shown to help with digestive issues such as gastroesophageal reflux, diverticulitis, intestinal ulcers, and hemorrhoids disease.

The use of fiber improved stool frequency in patients suffering from constipation, according to one review. Fiber has also been shown to help with blood sugar control, cholesterol reduction, blood pressure reduction, and inflammation markers reduction.

Can help you lose weight:

Parsnips are low in calories but high in fiber, making them a great complement to a balanced weight-loss diet.

Fiber takes a long time to move through your digestive tract, so it might help you feel filled for longer, which can help you eat less. According to one study, increasing your daily fiber intake by 14 grams can reduce your calorie consumption by up to 10%, resulting in a 4 pound (1.9 kg) weight loss in four months.

Parsnips have only 100 calories per cup (133 grams) but include 6.5 grams of fiber. The water content of this root vegetable is approximately 79.5 percent. According to research, consuming more water-rich meals is linked to lower calorie consumption and weight loss.

Boost immune system:

Vitamin C is abundant in parsnips, supplying roughly 25 percent of your daily requirements in only one serving. Vitamin C, a water-soluble vitamin, is critical for immunological function. According to one study, consumption of vitamin C may help reduce symptoms and duration of colds and other respiratory infections.

It may also help prevent and treat other illnesses like pneumonia, malaria, and diarrhea infections. Furthermore, parsnips are strong in disease-fighting antioxidants, including quercetin, kaempferol, and apigenin, which may boost your immunity and protect you from illness.

parsnip fries on baking sheet

Parsnip Fries recipe:

  • 1 pound parsnip, peeled and cut into strips
  • 1 tablespoon avocado or olive oil
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt

How to make Parsnip Fries?

  1. Preheat the oven to 375℉.
  2. Line the baking sheet with parchment paper.
  3. Toss parsnip in a large bowl with oil, garlic powder, and salt.
  4. Bake for 30 minutes, turning halfway. 

parnip fries

Friends, Let me know if you prepare these delightful oven-baked parsnip fries! Share your thoughts in the comments. Everyone who reads your thoughts and experiences benefits, including me!

More recipes for fries:

Oven-Baked Barbecue Fries

Air Fryer Fries

Jicama Fries

Air Fryer Sweet Potato Fries

Baked Yuca Fries

Cajun Plantain Fries

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Parsnip Fries in a white plate grey background

Parsnip Fries

To prepare these nutritious baked fries, replace the potatoes with parsnips. Parsnip Fries are delightfully crispy, sweet, and salty and go great with your favorite burger!
5 from 1 vote
Print Pin Rate
Course: Appetizer, Side Dish, Snack
Cuisine: American
Keyword: Parsnip Fries
Prep Time: 5 minutes
Cook Time: 30 minutes
Servings: 4 servings
Calories: 32kcal


  • 1 pound parsnip fries peeled and cut into strips
  • 1 tablespoon avocado oil or olive oil
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon sea salt


  • Preheat the oven to 375℉.
  • Line the baking sheet with parchment paper.
  • Toss parsnip in a large bowl with oil, garlic powder, and salt.
  • Bake for 25-30 minutes, turning halfway or until crispy on the edges.


Calories: 32kcal | Carbohydrates: 0.3g | Protein: 0.1g | Fat: 4g | Saturated Fat: 0.4g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 2g | Sodium: 146mg | Potassium: 5mg | Fiber: 0.04g | Sugar: 0.01g | Vitamin C: 0.01mg | Calcium: 0.4mg | Iron: 0.02mg