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.
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 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
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 certain ingredients that are either frequently asked about or that 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 has been confirmed to be low FODMAP by Monash University. 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.
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.
Low FODMAP Mashed Parsnips
- Total Time: 30 minutes
- Yield: 3 servings 1x
- Diet: Low Lactose
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.
- 1 pound parsnips; washed, peeled and cut into 1-inch pieces
- 2 tablespoons garlic-infused olive oil
- Salt and pepper
Optional garnish: Snipped chives
- Place parsnip pieces in a medium saucepan and cover with water. Boil over medium-high heat until the water has evaporated, about 15 minutes.
- Using a fork (or potato masher), mash parsnips with garlic-infused olive oil. Season with salt and pepper.
- Serve warm topped with optional snipped chives.
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
Keywords: low FODMAP vegetable, low FODMAP side, plant-based
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