Crispy Baked Parsnip Fries with Rosemary
Baked parsnip fries are an easy snack or side dish, are perfect for dipping and can be made in less than 30 minutes in the oven or air fryer.
About the Recipe
If you’re looking for a healthy alternative to regular fries, baked parsnip fries make a great choice!
What are parsnips? Parsnip is a root vegetable that’s close to a carrot but with a unique, slightly sweet, earthy and nutty flavour.
They have cream-coloured skin and are an excellent source of fiber, minerals and vitamins such as vitamin C, vitamin K, folate and more.
Parsnips are in season and at their peak in the winter months, though they are typically available year round.
When sliced into matchstick fries, parsnips come out wonderfully crisp on the outside and soft on the inside. They make a delicious alterative to potatoes or sweet potatoes, or just a way to sneak a new veggie into your diet.
If you’re looking for a way to enjoy parsnips, give these baked fries a try, and don’t skip the garlic dijon aioli for dipping!
Rather make potatoes? These lemon roasted potatoes and oil-free baked potatoes are tasty too. For pairing options, serve parsnip fries as a simple side dish with Quinoa Beet Burgers, Mushroom Veggie Burgers or Buffalo Cauliflower Wraps.
Ingredient Notes
- Parsnips: If you can find parsnips about the same size as carrots, those work best.
- Oil: You can use any cooking oil you prefer, such as olive oil, avocado oil or canola oil. I used extra virgin olive oil.
- Seasonings: The recipe calls for garlic powder, rosemary, salt and black pepper but you can season parsnip fries many different ways. See the Variations section for some ideas.
Please see the recipe card at the end of the post for the full ingredient list with measurements.
For the Aioli Dip (Optional)
- Mayo: Any vegan mayo you enjoy works.
- Mustard: The recipe calls for whole grain mustard but regular dijon mustard also works.
- Maple Syrup: You can use maple syrup, agave syrup or honey.
- Vinegar: Use white wine vinegar or apple cider vinegar.
Flavor Variations
- Spicy Parsnip Fries: Add some heat by tossing the parsnip fries with a mixture of paprika, cayenne pepper, garlic powder, and a pinch of cumin. You can also just add 1/2 tsp red pepper flakes to the rosemary and garlic.
- Rosemary and Parmesan Parsnip Fries: Add 2-3 tbsp grated dairy-free parmesan cheese or nutritional yeast before baking.
- Curry Parsnip Fries: Create a curry spice blend with turmeric, cumin, coriander, and a pinch of
- Herb and Garlic Parmesan Parsnip Fries: Season the fries with minced garlic, fresh herbs such as thyme or parsley, and grated parmesan cheese.
- Sweet and Savory Parsnip Fries: Mix brown sugar, cinnamon, and a pinch of salt for a sweet coating.
- Smoked Paprika Parsnip Fries: Add 1 tsp smoked paprika for a smoky and slightly spicy kick.
- Dill and Lemon Parsnip Fries: Add 2-3 tbsp fresh dill or 1 tsp dried dill in addition to or instead of the rosemary. Add a squeeze of lemon juice after roasting for a refreshing twist.
- Alternative Dips: Try ranch dressing, Southwest dressing, chipotle dressing, cheese sauce, or tzatziki.
Step-by-Step Tutorial
This section provides step-by-step photos for a visual reference. Please see the recipe at the end of the post for the complete written recipe.
Step 1: Cut the parsnips.
Peel the parsnips and cut then cut the top and bottom into two chunks. Cut each lengthwise, then slice into matchstick fries.
The skinnier the fries are they crispier they’ll get. You can make them any size but try to keep them uniform in size so they roast evenly.
Step 2: Season the fries.
Add the fries to a large mixing bowl with the garlic powder, rosemary, oil, salt and pepper and toss to coat.
Step 3: Roast the parsnips.
Line two baking sheets with parchment paper then spread the fries on the sheet pan in a single layer, leaving some space around each fry.
Roast them at 425 F for 20-25 minutes until browned and crisp.
Step 4 (Optional): Mix the dijon aioli.
Add all of the aioli ingredients to a dish and stir to combine.
For alternative dipping sauces tahini ranch dressing, Southwest dressing, chipotle dressing, cheese sauce, or tzatziki. Of course, ketchup is always good too!
Once the parsnips are done roasting, enjoy right away with the dip!
Recipe FAQs
Generally, yes, it’s best to peel parsnips before roasting.
If the parsnips have thick or tough skin or if they are not fresh and the skin looks aged or discolored, it’s a good idea to peel them. This can help improve their overall texture and taste.
If the parsnips are fresh, young, and have smooth, tender skin, you can roast them without peeling. Plus, leaving the skin on can be more convenient and reduce food waste.
Whether you peel the parsnips or not, it’s essential to thoroughly scrub them under running water before use to remove any dirt and debris.
Using fresh parsnips is key for the best flavor and texture when roasted.
When parsnips are fresh, they have a sweet, earthy flavor and a tender, creamy texture. However, as they age, they can develop a tough, stringy core that can be unpleasant to eat.
To ensure fresh parsnips:
1. Look for firmness. Choose parsnips that are firm to the touch. Avoid any that feel soft or mushy, as this indicates they are past their prime.
2. Check the skin: The skin of fresh parsnips should be smooth and free from excessive blemishes. Avoid parsnips with cuts or dark spots.
3. Assess the color: Fresh parsnips should have a creamy white or pale beige color. If they have started to turn brown or yellow, they may be getting old.
4. Smell them: Fresh parsnips should have a mildly sweet, earthy aroma. If they smell musty or off, they may not be at their best.
5. Avoid very large parsnips: While large parsnips may still be tasty, smaller to medium-sized parsnips are often more tender and have a milder flavor.
Expert Tips
- Look for smaller parsnips the same size as carrots, rather than large ones. Large parsnips can have a tough, woody core that may need to be cut out and they’re not as sweet as smaller ones.
- The smaller you cut the fries, they crispier they will get.
- Give the fries space on the sheet pan or air-fryer basket so the fries roast rather than steam. This is especially key if you’re baking them in the oven.
- Preheat the oven to 425F. You’ll get the best result and crispy edges at a higher temperature so make sure you preheat the oven before starting to roast the fries.
Serving Ideas
- Dipping Sauces: Serve parsnip fries with an assortment of dipping sauces like ketchup, mayonnaise, aioli, honey mustard, BBQ sauce, ranch dressing, Southwest dressing, chipotle dressing, cheese sauce, or tzatziki.
- Burgers and Sandwiches: Use parsnip fries as a side dish for burgers, sandwiches, or wraps as an alternative to regular French fries.
- Salads & Bowls: Add parsnip fries to salads and bowls for extra crunch and flavor.
- Appetizers: Serve parsnip fries as an appetizer at gatherings or parties alongside an assortment of dips.
- Loaded Fries: Use parsnip fries in this cheesy chili fries recipe.
- Breakfast Hash: Leftover parsnip fries work well in a breakfast hash along with potatoes, onions, bell peppers, and your choice of protein.
Storing & Reheating
Keep in mind that reheated roasted parsnips may not be as crispy as when they were first made, but they should still be flavorful and enjoyable.
- Allow parsnips to cool before storing.
- Store leftover parsnip fries in an airtight container in the fridge for 2-3 days.
- Reheat parsnip fries on a pan in the oven at 350F until they are heated through. You can also use a toaster oven or air fryer to reheat them.
- Though you could use the microwave for reheating, it will results in soft parsnips rather than crispy.
- The recipe can easily be cut in half or even quartered if you only want 1-2 servings.
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Baked Parsnip Fries
- Prep Time: 10 mins
- Cook Time: 25 mins
- Total Time: 35 minutes
- Yield: 4 servings
- Category: Side Dish
- Cuisine: American
- Diet: Vegan
Description
These garlic parsnip fries make a fun and healthy snack or side to a healthy veggie burger or sandwich.
Ingredients
For the Parsnip Fries
- 2lbs parsnips
- 2 tbsp oil, olive oil, avocado oil, etc.
- 1 tsp garlic powder
- ½ tsp dried rosemary
- salt and pepper
For the Dijon Aioli
- 4 tbsp vegan mayo
- 1 tsp whole grain mustard
- 1 tsp maple syrup
- ½ tsp white wine or apple cider vinegar
- ¼ tsp garlic powder
- ¼ tsp smoked paprika
- Salt
Instructions
- Preheat oven to 425F.
- Peel parsnips, then cut into ¼-inch thick matchstick fries. The skinnier they are the crispier the result. Try to cut them as close to the same size you can for even baking. Depending on how old the parsnips are or if they’re very large, sometimes the centre core of the parsnip will be stringy, woody and tough, so it’s best to trim that out.
- Transfer the parsnip to a large mixing bowl. Drizzle with oil, then sprinkle garlic powder and rosemary over top. Season with salt and pepper, then toss to coat.
- Divide parsnip between two parchment-lined baking sheets. Spread out in a single, even layer. You don’t want to overcrowd the trays. Leaving enough space ensures browning, not steaming, so make sure each fry has some space.
- Roast on the middle rack of the oven for 22-26 min, tossing halfway through, until golden and tender.
- While the parsnip fries roast, make aioli. In a small bowl, add mayo, mustard, maple syrup, vinegar, garlic powder and smoked paprika. Stir to combine. Season with salt, to taste.
- Transfer parsnip fries to a serving platter. Sprinkle with salt and pepper. Serve Dijon aioli alongside for dipping. Serve immediately.
Notes
Air Fryer Instructions: Preheat air fryer to 400 F. Reduce oil to 1 tbsp. After seasoning, place the fries in the air fryer basked and fry for 10-15 minutes or until golden brown, shaking the basket half way through. Do not overcrowd. You may have to fry them in two batches.
Nutrition
- Serving Size: 1/4 of recipe
- Calories: 241
- Sugar: 11 g
- Sodium: 442 mg
- Fat: 8 g
- Carbohydrates: 42 g
- Fiber: 12 g
- Protein: 3 g
Keywords: parsnip fries, baked parsnip fries
This low fat & carb recipe is perfect for me! I love it so much! I will try this with my wife tonight!!! The SPICY CHICKPEA WRAPS WITH CILANTRO AND AVOCADO will be our next target:)
Thanks for sharing.
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I just started adding chili powder to my sweet potato fries! These look and sound great! Can’t wait to try them out for dinner soon!