Baked Parsnips by Small Changes Big Benefits from Flavour with Benefits

Baked Parsnips

Parsnips are an overlooked vegetable. They are plentiful and can be prepared in a variety of ways. They are slightly sweet which may make them a nice alternative for potatoes. An affordable way to eat healthy and have great flavour.

Flavours: Naturally sweet with a nice crunch balanced by tamari for some saltiness.  

Benefits: They are full of fibre, no fat, zero cholesterol, and have a large amount of vitamin C, K and E.

Yield: 4 servings

Equipment: Sharp knife, pan, parchment paper,

Total Time: 25 minutes


3 small or 2 large (350 g) parsnips (preferably organic), washed

3 tbsp fresh dill

1 tsp tamari

1 tsp ground black pepper


Preheat oven to 450°F (232°C)

Wash the parsnips carefully and cut out any bad pieces. Leaving the skins on, cut the parsnips in half lengthwise and put the flat side down. Cut in half lengthwise again. Cut them again to make the size you want. Try to keep them the same size to get consistent baking times. Thicker fries will take longer to bake.

Place the parsnips in a bowl and put the tamari, dill and pepper on the parsnips.

Spread the parsnips in a single layer onto a parchment paper lined pan.  Bake for 15 minutes. They should start to slightly blister. Jiggle the fries to loosen and turn them over with tongs to get even baking. Bake another 5-10 minutes as desired for colour. They should be browned and blistered. If you desire additional browning, set the temperature on broil for a minute or two. Watch carefully as parchment paper can burn in temperatures above 500F° (260°C).

Dip in the sauce of your choice. We used Romesco sauce from @ricardo



Nutrition (Per Serving): 3 oz.  (84 g) Baked Parsnips | Deep fried


119 | 274


.7 g | 14.4 g

Saturated Fat

.1 g | 3.4 g


0 mg | 0 mg


27.9 g | 31.9 g


3.5 g | 3 g


3.6 g  | 3.2 g


2.1 g|.6 g


125 mg |165 mg