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Soo should we talk about those beautiful Parsnip fries ?

crispy parsnip fries I will describe those parsnip fries few only few words: crispy, healthy, quick and simply addictive ! Those are probably the most appropriate words to characterize those amazingly cute parsnip fries. And the greatest thing about those parsnip fries is they are crispy with only 15 minutes of baking!  It is hard to believe that fries can be crispy and healthy but trust me those parsnip fries are the best side dish for your next burger party. It is also a delicious summer appetizer. Honestly, I made them three time this month and I can’t stop eating them.

parsnip fries cut

Parsnip Fries with summer flavors

The recipe is using healthy fat from olive oil and a delicious summer trio of lemon, mint and garlic. I also added some chili flakes in mine because I love everything spicy but it is very optional. The texture is amazingly crispy thanks to a little addition of gluten free Panko Crumbs. In New Zealand I used Bakeworks.

I love their breadcrumbs because it is allergy friendly, no gluten, no dairy no soy in their product range. Also, I can easily shop this gluten free panko bread crumb in my local Pak N Save at a reasonable price so it is perfect. If not stocked in your store you can also buy on their online shop here. healthy fries

Parsnip is a ancient root vegetable that I love because it has a lovely sweet flavor when cooked. It is not as sweet as sweet potatoes but sweet enough to make those fries super addictive but wholesome fries!

healthy baked fries

My recipe for those arsnip fries is very simple and you can adapt it a lot to make different flavor combo. The other trio flavors I tested was {paprika + rosemary + oregano} or {cumin + turmeric + garlic} and {chives + ginger + lime}. But my favorite is the recipe I am sharing today. I really think it is an quick and healthy appetizer to celebrate Christmas in summer. A great and healthy side dish for ham.

baked parsnip fries

 

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crispy parsnip fries

Crispy Parsnips fries

This recipe makes about 800 g of fries. For 100 g of fries the nutrition panel is: Calorie: 85 cal | Net carbs: 14.8g | Carbs: 19.8 g | Sugar: 4.9 g (naturally occurs in parsnip)| Fibre: 5 g| Fat: 7.4 g (monounsaturated healthy fat from olive oil) | Protein: 1.3 g |4 WW points
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Ingredients

  • 8 parsnips peeled, cut into fries
  • Marinade:
  • 4 tablespoon virgin olive oil
  • 1 tablespoon dried mint or fresh mint finely chopped + extra fresh mint to serve
  • Juice of 1/2 fresh lemon
  • Zest of one lemon + extra to serve
  • 1 teaspoon garlic powder or 1 small fresh garlic clove crushed
  • Coating:
  • 1/4 cup Gluten free Panko Crumbs - I used bakeworks in NZ - 50 g
  • Salt - adjust regarding taste after baking
  • Chilli flakes - optionnal

Instructions

  • Preheat oven to 200C (392 F)
  • Peel and wash the parsnip. Remove the extremity and discard.
  • Cut lengthwise into thin fries. Place into a bowl. Set aside.
  • In a mixing bowl, combine the olive oil, lemon juice, lemon zest, mint and garlic powder or crushed garlic.
  • Pour the marinade onto fries and massage with your hands.
  • Add the breadcrumbs, salt and chilli flakes - if desired.
  • Combine using your hands until each fries has been coated with breadcrumbs.
  • Place the marinated fries onto a baking tray. Spread into a single layer and make sure that the fries do not touch each others.
  • Bake the fries for 15 minutes at 200 C (392 F) or until crispy and golden.
  • Serve immediately with dipping sauce of your choice or hummus or guacamole.
Healthy baked parsnip fries

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    12 comments
    • I never fry those parsnip fries and I am not sure the toppings will stick well on the fries. I guess it will just release into the oil. It only add a lovely crispy taste here because it is baked. I would probably fry the parsnip without any toppings as you do for potatoes. Let me know if you give this a go! always great to learn from others! XOXO Carine.

    • Of course ! I would recommend to use almond flour instead to keep some crunch 🙂 Enjoy the recipe ! XOXO Carine.

  1. 5 stars
    Made them.They were tasty but I could not really get my crumbs to stick to the fries and it took 10 minutes longer for them to cook… none the less we enjoyed them.I think I would either decrease the amount of parsnips or increase the marinade just did not seem like enough to go around. Thanks for the recipe!

    • I agree it does not stick very well but it stick enough to make lovely crunchy parsnip fries. I am happy you enjoy the recipe ! Thanks for reading the blog. xoxo Carine.

    • Yes, they are baked at 200 C (392F) until golden and crispy. It took barely 15 minutes and it is SO crispy and delicious! You’ll love them. Enjoy the recipe and thanks for reading the blog. xoxo Carine.

    • 5 stars
      I used an airfryer with this recipe. It was trial and error. I did 15 min on 400 then wanted them a bit more crispy so I did another 5 min. I also used almond flour instead of bread crumbs because I am following a ketogentic diet

      • Hello! the original recipe recommend you to bake the fries simply because Parsnip is less starchy than potatoes and it won’t crisp well in a airfryer. I hope you will enjoy that simple recipe. XOXO Carine.

    • Hi Dana, I never used a air fryer before so I am not sure if it will work well or not. The coating of the fries may not stick to the fries in a air fryer. I would prefer to use the oven as recommended in my recipe. Let me know if you try them ! Thanks for following my blog and testing my recipes. See you soon around. Carine.