Who says fries can’t be healthy? At Functional Medicine Los Angeles, we believe nutritious food can still be delicious. If you love the crispy, satisfying crunch of French fries but want a nutrient-packed alternative, parsnip fries are the perfect solution. Naturally sweet, fiber-rich, and packed with vitamins, these oven-baked fries are a snack (or side dish) everyone can enjoy — guilt-free.
Why Parsnip Fries?
- Nutrient-Dense: Parsnips are rich in fiber, vitamin C, potassium, and antioxidants.
- Low in Calories: A lighter alternative to traditional fried potatoes.
- Vegan & Gluten-Free: Perfect for nearly any diet.
- Easy to Make: Minimal ingredients, maximum flavor.
Ingredients (Serves 2–3)
- 3–4 medium parsnips, peeled and cut into fry shapes
- 1–2 tablespoons olive oil (or avocado oil)
- ½ teaspoon sea salt
- ½ teaspoon paprika (smoked paprika optional)
- ¼ teaspoon garlic powder
- Freshly ground black pepper, to taste
- Optional: chopped fresh parsley for garnish
Instructions
- Preheat the oven to 220°C (425°F). Line a baking sheet with parchment paper.
- Prepare the parsnips: Peel and cut them into uniform sticks for even cooking.
- Season the fries: In a large bowl, toss the parsnip sticks with olive oil, salt, paprika, garlic powder, and black pepper.
- Arrange on a baking sheet: Spread the fries in a single layer, ensuring they aren’t crowded — this helps them crisp up.
- Bake: Cook for 25–30 minutes, flipping halfway through, until golden brown and crispy on the edges.
- Garnish and serve: Sprinkle with fresh parsley and enjoy hot with your favorite dip (guacamole, hummus, or a yogurt-based sauce).
Pro Tips
- Crispier Fries: Soak the parsnip sticks in cold water for 20–30 minutes before baking, then pat dry. This removes excess starch.
- Flavor Variations: Try adding cumin, smoked paprika, or chili powder for a spicy twist.
- Meal Pairing: Serve as a side to baked tofu, grilled chicken, or a hearty salad.
Nutrition Highlights
- Parsnips: High in fiber, which supports digestion and blood sugar balance.
- Healthy Fats: Olive oil or avocado oil adds heart-healthy monounsaturated fats.
- Low Glycemic: A great option for those monitoring blood sugar levels.
Crispy, oven-baked parsnip fries are proof that you don’t need to compromise on flavor to eat healthily. Quick to make, nutrient-packed, and naturally delicious, they’re perfect for snacks, lunches, or family dinners.
Incorporating these types of snacks can help maintain energy and support overall wellness naturally.
At functional medicine Studio City, small dietary changes such as swapping fried potatoes for nutrient-packed parsnip fries are recommended to enhance digestion and nutrient absorption. Even tasty snacks can be functional for your health.
Consulting with functional medicine doctors ensures that healthy recipes fit into a complete wellness plan. Meals like oven-baked parsnip fries provide essential vitamins and fiber while supporting digestion and balanced nutrition.