parsnip friesSay hello to your new favorite, exceptionally crispy & salty, fries—made with a big parsnip.

During the fall/early winter, root veggies fill the farmer’s markets. One of these heavy, rustic veggies is the parsnip.

parsnip fries recipeBesides being loaded with nutrients, parsnips make great, baked fries & might just become your new favorite unique party appetizer.

Let’s make Parsnip Fries!

vegan parsnip friesParsnips kind of look like huge, white carrots, and have a texture crossed between a carrot and potato. They are also kind of an ugly vegetable. Looks can be deceiving though. Parsnips are neutral in flavor when cooked & hold texture perfectly. The outside of these fries becomes crispy while the inside becomes soft and creamy.

I love serving these fries at parties with my easy cashew queso. People always ask what they are, and usually don’t know what a parsnip is—then end up in love with the simple fries.

parsnip recipeI hope these simple fries become a go-to for you! They are:







& so easy to make!

If you’re a fan of these healthy-ish snacks, you might also enjoy my Vegan Baked Chili “Cheese” Fries with Garlicky Guac, Easy Cashew Queso, Crispy Curried Chickpeas, or my Easy Garlic & Onion Hummus.

If you try this recipe, be sure to comment, leave a rating, and don’t forget to tag a photo #thelocalsprout on Instagram! I can’t wait to hear what you think!

easy parsnip fries

Parsnip Fries

Say hello to your new favorite, exceptionally crispy & salty, fries—made with a big parsnip! These healthy fries are ready in just under 40 minutes!
Prep Time10 minutes
Active Time30 minutes
Total Time40 minutes
Course: Main, Side, Snack
Cuisine: Gluten Free, Nut Free, Vegan
Yield: 4 servings
Author: The Local Sprout


  • 1 large parsnip or 2 small, cut into large, 1/2 inch wide matchsticks
  • 2 Tbsp. coconut oil
  • 2 tsp salt
  • big pinch black pepper

for serving (optional)


  • Preheat oven to 400°F.
  • Spread coconut oil across large baking sheet and lay cut parsnips across sheet, leaving about 1/2 inch between each. Sprinkle with salt and pepper.
  • Bake for 15 minutes. Remove try from oven and flip the fries. Bake for another 15 minutes or until golden and crispy.
  • Enjoy immediately with optional toppings or sides. Leftovers will keep refrigerated in airtight container for up to 3 days, though best enjoyed fresh.


Nutrition information is a rough estimate of 1/4 of the recipe without optional sides


Serving: 1g | Sodium: 1167mg | Sugar: 2.1g | Fiber: 2.1g | Calories: 92kcal | Saturated Fat: 5.9g | Fat: 6.8g | Protein: 0.4g | Carbohydrates: 7.4g

The Local Sprout

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