Mashed turnips are the perfect low-carb alternative to traditional mashed potatoes. With a sweet, slightly nutty flavor and a smooth texture, this is a delicious side dish you can enjoy any time. 

In my opinion, turnips are the underrated root vegetable that usually gets less recognition and credits. Turnips don’t have the exact starch level of potatoes; that is why you don’t need to worry about over-mashing them to make them smooth and gluey. 

However, they do not have the same fluffy texture as traditional mashed potatoes, but they offer a pleasant, creamy texture which makes an excellent dish besides any roasted vegetables. 

For other alternatives to mashed potatoes, check out Vegan Mashed Sweet Potatoes, Mashed Taro, and Mashed Plantain.

Fresh turnips

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Why You’ll Love This Mashed Turnips Recipe

These mashed turnips are a popular healthy alternative to mashed potatoes. It is becoming a popular side dish on weekend nights or holiday tables. 

  • Mashed turnips are an excellent way to enjoy root vegetables like turnips on a holiday night. 
  • They taste amazing, creamy, nutty, and savory, which pairs well with any variety of main dishes. 
  • You can easily prepare this dish a couple of days ahead of time and reheat it in the microwave or oven before serving. 
  • Lower carb vegetables such as turnips, cauliflower, and parsnips are cost-effective, available, and so versatile.   
  • A delicious addition to your next dinner meal. It’s full of hearty texture, low in carbs, and all the flavors to keep your hunger at bay and health in line. 

Turnip Health Benefits

Vegetable turnips have a creamy white color with a purple top. Turnips are very tasty and nutritious, and they have low calories. Turnip is a very popular root vegetable that European people use alongside any staple food. Many people are not well-informed about turnips, and they mistake it as rutabaga. 

Because of its low calories, you can add it to any diet list. It has very important health benefits resulting from its nutrients. Here are some of the must-know turnip health benefits:

Relieves Intestinal Issues

People who follow a high fiber diet have a low risk of intestinal problems like diverticulitis. Turnips are rich in fiber, making them viable to include any diet. Any high-fiber food can prevent intestinal issues, but turnips are more efficient than most other fiber sources.

Decreases Blood Pressure

Turnips and other collard greens have dietary nitrates, providing multiple health benefits. One of the noticeable health benefits of dietary nitrates is decreasing blood pressure. Also, potassium present in turnips can help with reducing blood pressure. 

Lowers The Risk of Cancer

Any cruciferous vegetables such as cauliflower, turnips, and cabbage are known to have a lower risk of cancer. Turnips have protective effects against several cancers. The sulforaphane from turnips plays an essential part in cancer treatment.

Helps with Weight Loss and Digestion

High fiber compounds of turnips can increase the feeling of fullness. Additionally, they have low calories, making them an excellent choice for any diet. 

Improves Bone Health

Most of us know how important it is to maintain good bone health. Calcium from turnips can easily keep your bones healthy and ready for any task. Also, turnips will prevent bone-weakening diseases like osteoporosis.

Sleep and Mood

Turnip green contains choline, an essential nutrient that helps with sleep, muscle movement, learning, and memory. It can also build the structure of cellular membranes, help the transmission of nerve impulses, assist in the absorption of fat, and lower chronic inflammation. 

For other great turnip recipes, check out Turnip And Potato Soup and Turnip Greens

turnips boiling in pot with water for mashed turnips

Side Effects of Turnips  

  • People who are taking blood thinners like Coumadin or warfarin should restrain themselves from eating smaller or greater amounts of food that contains vitamin K because it might be harmful to their bodies. 
  • Anyone who is suffering or at risk of cardiovascular disease should consult with their health physician before continuing with the high nitrate diet. 
  • Improper turnip storage can accumulate bacteria that can transfer nitrate to nitrite, a potential risky substance that can contaminate the juice. 

Are Turnips Keto?

Turnips are known for their low net in carbs, fats, and it’s a whole food that is excellent for keto. If you compare mashed turnips with mashed potatoes, turnips will be your number one choice for keto. As potatoes are too high in carbs which are not even close to keto. 

Low in Net Carbs

  • The net carbs of turnips are 3.06g of net carbs per 100g serving. 
  • It is essential to have net carbs at least 20g to 30g per day to stay in ketosis.

Low in Fats

  • Turnips are low in fats, so make sure you enjoy them with food that is enriched with healthy fats. 
  • Your body needs healthy fat as energy, so it’s essential to have healthy fat sources in your daily diet. 
  • You can prepare your mashed turnips with virgin olive oil, grass-fed butter, or vegan butter. 

Whole Food

  • Whole foods are fully enriched with nutrients, and it’s a staple of a healthy keto diet. 
  • If you eat whole food like turnips, you can get yourself out of the risk of heart disease, cancer, and type 2 diabetes. 
  • You can easily lose weight and improve your healthy by eating whole food like a turnip on a keto diet. 

Minimally Processed 

  • Turnips are minimally processed and free from any kinds of harmful ingredients like non-keto sweeteners, highly refined oils, and food additives. 

Ingredients Needed

  • Turnips– Peeled and chopped
  • Vegan butter – This will give your mashed turnips a creamy texture
  • Coconut milk – To give the mashed turnips a smooth consistency
  • Salt– to taste

Scroll Down To The Recipe Card For The Full Ingredient List. 

How To Make Mashed Turnips

  1. Bring turnip chunks to boil in a large pot of water. Cook until tender or until you can pierce them with a fork, about 15 minutes. 
  2. Drain turnips, place them into a large bowl, add vegan butter, coconut milk, and salt to taste, and mash using a potato masher or a handheld blender. 
  3. Blend your pureed turnips to your desired consistency and serve immediately! 
mashed turnips in pot with hand held blender

Expert Tips

  • If you don’t have a blender or immersion blender, you can mash the turnips by hand using a potato masher. 
  • When using a blender, you may need to scrape down the sides once or twice until everything is incorporated. 
  • Use a sharp knife or a fork to check the tenderness of turnips. If you insert the blade without any resistance, the turnips are perfectly cooked. 
  • If you come up with the greens with turnip, don’t throw them away. Clean and finely chop them into pieces and add them while mashing, or you can prepare other recipes. 
  • Turnips contain 94% water, so it’s not common for mashed turnips to be lighter than mashed potatoes. To thicken your mashed turnips, let them sit for a bit. The water will rise to the top and start to separate from mashed turnips. Drain the excess water to reduce the watery consistency, which will make the turnips a bit thicker. 
  • Another strategy for thickening mashed turnips us using cassava flour, coconut flour, tapioca starch, or arrowroot powder. Start with a tablespoon, then give it a minute to soak up the moisture before you add more. Remember, you can always add more, but you cannot take it out!

Substitutions and Variations

  • If you are not on a sugar-free diet, you can use a tablespoon of sugar to bring out the natural sweetness from the turnips. 
  • If you want to enjoy creamer and slightly tangy mashed turnips, you can add a tablespoon of sour cream or plain Greek yogurt with the vegan butter.   

What to Serve with Turnip Mashed Potatoes

Anything with sauce and gravy will go well with the mashed turnip recipe. You can also have roasted vegetables and other vegan steaks recipes like, Smothered Cabbage, Tofu Steaks With Avocado Chimichurri will pair well beside mashed turnips. 

mashed turnip in a black bowl

Storage Tips

Refrigerator

You can store leftover mashed turnips in the refrigerator in an airtight container, about 4 days max. 

Freezer

Let the mashed turnips cool completely, then pack them into a freezer container or airtight container, leaving 1 to 2 inch headspace, or else you can seal them in freezer bags. Label the container, including the exact storage date, and freeze them for no more than 3 months. 

Tip: When you are using zip-top bags, it is essential to take out all the air from the bag. You can vacuum seal them or insert a straw to suck out the air, then quickly seal the bag. 

Freezing Turnips Before Mashing

You can also freeze turnips before mashing them by boiling diced turnips in hot water for at least 2 minutes, then put the turnips in the ice water to cool. Drain and pat dry with paper towels to remove the excessive moisture. 

Place the prepared turnips in one layer for a couple of hours to avoid them sticking together in an airtight or freezer bag. Then transfer the turnips to a resealable freezer bag or airtight container and freeze for up to 10 months.    

Recipe FAQs

Do turnips make you gassy?

However, turnips can cause bloating and gas in your stomach. Turnips contain a non-digestible carbohydrate (trisaccharide) named raffinose which helps to prevent gas build-up in our intestines. It helps our body to free up trapped gas and lowers vegetable-related bloating, which is good for our health.

How do you select a good turnip?

When purchasing turnips from the grocery shop, look for hard ones and avoid wrinkly bulbs. The skins need to be firm, and the top of the turnip bulb where the green was cut needs to be fresh, not discolored. Avoid bigger turnips as the bigger ones are tough, woody, and bitter. Get the smaller size turnips.

How do you prepare turnips for being cooked?

Turnips need to be peeled before you start cooking. Grab a vegetable peeler and trim from the top of the stem to the bottom of the root. Give it a peel and reveal the white flesh under the skin. 

What do mashed turnips taste like?

Turnips are known for their bitter taste, and the large turnips have the most bitter tast, so if you want to enjoy a milder taste opt for smaller turnips. Potatoes tend to have a bland texture, and cauliflower is also pretty tasteless. However, turnips have more flavors and slight bites, along with a tangy or sweet taste similar to celery. 

Are turnips keto?

Turnips are known for their low net in carbs, fats, and it’s a whole food that is excellent for keto. If you compare mashed turnips with mashed potatoes, turnips will be your number one choice for keto.

How can you make turnips less bitter?

Choose smaller turnips and peel the skins. If you feel the mashed turnips taste bitter, try to add ghee or another healthy fat to cut the bitterness. You can use vegan butter, vegetable shortening, or coconut oil to keep the creamy texture of mashed turnips. 

Other Turnip Recipes To Try

  1. Turnip Curry
  2. Turnip Fries
  3. Roasted Turnips And Garlic
  4. Air Fryer Turnips
mashed turnips on white plate with smothered cabbage

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Nutrition

(Per serving)
  • Energy: 132 kcal / 552 kJ
  • Fat: 7.3 g
  • Protein: 2 g
  • Carbs: 15.3 g

Cook Time

  • Preparation: 10 min
  • Cooking: 15 min
  • Ready in: 25 min
  • For: 4 Servings

Ingredients

Instructions

  1. Bring turnip chunks to boil in a large pot of water. Cook until tender or until you can pierce them with a fork, about 15 minutes. 
  2. Drain turnips, place them into a large bowl, add vegan butter, coconut milk, and salt to taste, and mash using a potato masher or a handheld blender. 
  3. Blend to your desired consistency and serve immediately! 
Recipe author's Gravatar image

Michelle Blackwood, RN

Hi, I’m Michelle, I’m the voice, content creator and photographer behind Healthier Steps. I share vegan and gluten-free recipes because of past health issues. My goal is to help you make healthier choices and show you how healthy eating is easy and delicious.