Name: Low FODMAP Mashed Parsnips
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: American
Ingredients: 1 pound parsnips; washed, peeled and cut into 1-inch pieces; 2 tablespoons garlic-infused olive oil; Salt and pepper

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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.

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. 1, 2

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 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.

Similar recipes

Low FODMAP Mashed Parsnips

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

Print Recipe

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

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.

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

Keywords: low FODMAP vegetable, low FODMAP side, plant-based