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Home » Low FODMAP Recipes

Low FODMAP Mashed Parsnips

Published: Mar 3, 2017 · Updated: Oct 20, 2020 by Em Schwartz, MS, RDN

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Move over potatoes, these Low FODMAP Mashed Parsnips are ready to shine! Try this simple and scrumptious side dish as an alternative to the classic.

A bowl of mashed parsnips topped with snipped chives

Low FODMAP mashed parsnips offer an alternative to classic potatoes. This easy recipe uses just two main ingredients plus optional chives. It can be ready in about 30 minutes.

Parsnips

Parsnips are a FODMAP-free starchy root vegetable. They look a little like white carrots and have a slightly sweet flavor.

When buying parsnips, look for parsnips that are firm and without pits. Depending on where they are purchased, parsnips will sometimes be coated with wax to prevent them from drying out. Peel parsnips with a vegetable peeler just before using.

Parsnips can usually be kept in the fridge for at least 3 weeks. Enjoy them mashed, roasted, grilled, or steamed.

Parsnips are a good source of low FODMAP fiber and offer some calcium and iron. 1USDA, 2020, 2Fruits and Veggies, 2020

Shopping list

To make low FODMAP mashed parsnips, add these ingredients to your shopping list:

  • Parsnips - 1 pound
  • Garlic-infused oil - 2 tablespoons
  • Optional: Chives - 1-2 tablespoons minced

Low FODMAP notes

In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.

Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet. My current favorite is Colavita Roasted Garlic Olive Oil (technically a garlic-flavored oil) that Monash University has confirmed to be low FODMAP. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.

Parsnips are a FODMAP-free food. Enjoy according to your appetite.

Mashed parsnips in antique bowl

Make it a meal

Build a FODMAP-friendly meal by serving these low FODMAP mashed parsnips with:

A source of protein like baked chicken, salmon, or pork tenderloin. Or, keep it plant-based with a low FODMAP serving of firm tofu or tempeh.

Non-starchy veggies in low FODMAP amounts. Carrots, many leafy greens, and green beans are a few FODMAP diet-friendly options.

Low FODMAP fruit. Strawberries, grapes, and oranges are FODMAP-free options. Check the Monash FODMAP App for more options.

Similar recipes

  • Low FODMAP Roasted Root Veggies
  • Low FODMAP Roasted Potatoes
  • Low FODMAP BLT Pasta Salad
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Low FODMAP Mashed Parsnips


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  • Author: Em Schwartz, MS, RDN
  • Total Time: 30 minutes
  • Yield: 3 servings 1x
  • Diet: Low Lactose
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Description

Move over potatoes, these Low FODMAP Mashed Parsnips are ready to shine! This simple and scrumptious side dish is a delicious way to get a healthy dose of starchy carbs.


Ingredients

Scale
  • 1 pound parsnips; washed, peeled and cut into 1-inch pieces
  • 2 tablespoons garlic-infused olive oil
  • Salt and pepper

Optional garnish: Snipped chives


Instructions

  1. Place parsnip pieces in a medium saucepan and cover with water. Boil over medium-high heat until the water has evaporated, about 15 minutes.
  2. Using a fork (or potato masher), mash parsnips with garlic-infused olive oil. Season with salt and pepper.
  3. Serve warm topped with optional snipped chives. 

Notes

Make it creamier? Consider mashing in low FODMAP milk, like lactose-free cow's milk or unsweetened almond milk.

  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Category: Side Dish
  • Method: Stove
  • Cuisine: American

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Hi! I'm Emily, the dietitian behind Fun Without Fodmaps

Hey! I'm Emily - a FODMAP-trained Registered Dietitian living with IBS. I love creating easy low FODMAP recipes for you (and me)!

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