Garlic Turmeric Crispy Parsnip Fries

  Jan 8, 2019  |  #baby led weaning

These Garlic Turmeric Crispy Parsnip Fries are the perfect “fry” shape and sprinkled with cheese and herbs. An easy parsnip recipe for the whole family and a quick side to any meal.

Roasted parsnip fries on a baking dish seasoned with garlic and turmeric | Bucket List Tummy

Original Recipe: November 2016 // Updated September 2019

Are you excited to learn how to make some crispy parsnip fries today? Because that’s what we’ve got going on over here. I can’t keep these roasted parsnip chips to myself any longer, they are just so good I have to share.

It’s been a little while since I’ve shared a recipe on the blog. I’ve spent some time re-evaluating and testing a bunch of recipes, so I have plenty coming your way in the next few weeks!

And we’re starting with these perfect roast parsnips because they are absolutely delicious and so so easy. They are almost like vegetable sticks, which can be perfect for babies and adults alike.

Because of their vegetable stick shape, they are great foods for baby led weaning and introducing babies to parsnips. My daughter loves these more than carrot sticks. 

What Do Parsnips Taste Like?

I developed a love for baked parsnips during grad school. Prior to that, I don’t recall ever having them, or at least ever buying or proactively choosing to have them. I’d just pass by them in the produce aisle and not give them a second thought.

But now, I can’t pass over a baked parsnip fries recipe. 

This was before I was into trying new produce items, which has obviously changed. And while I have an air fryer on my “want” list, these oven-roasted fries work just as well.

Close up of Roasted parsnip fries on a baking dish seasoned with garlic and turmeric | Bucket List Tummy

Dang, I was missing out. Like carrots, roasting parsnips helps bring out a sweeter flavor and caramelization.

I remember learning about this in grad school – the dry heat from the oven helps caramelize the natural sugars in vegetables. Hence, more concentrated flavor.

Parsnips are a starchy vegetable, similar to potatoes. They have a nutty flavor, but are pleasantly sweet when roasted. 

Health Benefits Of Parsnips

Pasnips are a root vegetable in the carrot family, but are slightly sweeter than carrots. Parsnips are high in fiber, Vitamin C, B Vitamins, manganese, magnesium potassium and calcium.

Research has shown that they have immunity, anti-inflammatory, and possible anti-cancer properties as well, likely due to their antioxidant and micronutrient content.

So, why wouldn’t you make these healthy vegetable fries?!

Close up of Roasted parsnip fries on a plate seasoned with garlic and turmeric | Bucket List Tummy

Oh, and we’re adding more anti-inflammatory ingredients, like turmeric. Turmeric also has anti-inflammatory and anti-oxidant properties. There is also some ongoing research about turmeric affecting the brain and having a positive effect on neurochemical reactions. So many health benefits!

Bottom line: It’s something we want to include in our diets.

So, why not sprinkle some turmeric on these? We’re always looking for turmeric vegetable recipes and this is a great one. 

This turmeric parsnip fries recipe is very addicting. And when I say addicting, I mean I couldn’t stop myself from eating them during the recipe shoot. Crispy on the outside, but soft and starchy on the inside.

While I love a good crispy serving of parsnip chips, they lack the soft, starchy inside that these oven baked fries offer. 

Who knew tasty parsnip recipes could be so easy?

Roasted parsnip fries on a plate seasoned with garlic and turmeric next to baking sheet | Bucket List Tummy

Tips for Cooking Parsnips and How Make Crispy Parsnip Fries


How To Choose Parsnips

If you like very fibrous parsnips, go for the larger ones. However, I typically choose small to medium-sized parsnips. When I’m thinking about cooking parsnips, I don’t want the extra work of cutting and/or peeling more.

Also, make sure to choose firm ones, rather than limp or shriveled parsnips at the store.

If you’re shopping at a farmer’s market or buying locally, you will probably have an easier time finding firmer, better quality parsnips. 

When Are Parsnips in Season?

Typically, September through March. We tend to eat alot of them in November. They are a great winter vegetable to use because of their higher starch content, making them perfect for your healthy comfort dishes.

Along with my Maple Rosemary Roasted Vegetables, this parsnip chips recipe is one of my “cold weather” go-to’s.

Plus, these vegetable sticks make for great, healthy side options for Thanksgiving or other holiday get-togethers. 

Roasted parsnip fries on a plate seasoned with garlic and turmeric next to baking sheet | Bucket List Tummy

Tips for Cooking Parsnips

Parsnips are a little starchy. Therefore, cooking them at higher temperatures can help break down that starch faster and caramelize. You can choose to peel them if you like (if so, you may need a heavy-duty vegetable peeler).

According to BBC, “Young and small” parsnips don’t really need to be peeled. However, “older” parsnips should be peeled thinly. I’m not even sure what that means, I just know I love baked parsnips. 

Personally, as with most veggies, I prefer to leave the skin on. The skin is home to so many nutrients and I like the extra fiber it provides. Just make sure to wash well! (I like to use this spray on my fruits and veggies.) 

How To Get Crispy Roast Parsnips

The key to crispy, oven baked fries is cooking them under higher heat for less amount of time.

I found the sweet spot to be about 15 minutes at 400 degrees.

Oh, and having a good roasting sheet – I love these because the silicone grippers make it easy to handle out of the hot oven.

Close up of crispy roast parsnip fries on baking dish | Bucket List Tummy

Modifications For Vegan & Dairy-free

I thought about various ways to season these guys and I think they all would be amazing. I tend to just keep my favorites on hand in bulk.

When I want something sweeter, I’ve also made honey glazed parsnips using honey + ginger. Otherwise, I’ll stick with my savory-favorite parsnip chips with options like rosemary + garlic + thyme, garlic + tahini, paprika, etc.

Regardless, you just need a handful of ingredients for these parsnip fries. 

I think I’ll just plan to make crispy roast parsnips every night with dinner for the rest of time because I don’t think I would tire of the abundance of flavors.

And if you’re looking for vegan parsnip recipes or options (or a dairy-free option), nutritional yeast is a great substitution for the parmesan cheese! It gives it a similar taste and texture, so you’re not really missing out on anything.

Plus, they still act as great vegetable sticks that can be enjoyed by all and make for great sides. 

Roasted parsnip fries on a baking dish seasoned with garlic and turmeric | Bucket List Tummy

For cooking parsnips, while I typically bake mine, you could also make grilled parsnips. I bet they would be just as delicious, and a fun way to change the texture up slightly. 

Garlic Turmeric Crispy Parsnip Fries

Garlic Turmeric Crispy Parsnip Fries

Yield: 4
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes

These Garlic Turmeric Crispy Parsnip Fries are the perfect "fry" shape and sprinkled with cheese and herbs. An easy parsnip recipe for the whole family and a quick side to any meal.l.


  • 3-4 large parsnips
  • ¼ cup avocado oil (or olive oil)
  • 1 tsp garlic powder
  • ½ tsp minced garlic
  • 1 tsp turmeric
  • sea salt, to taste
  • 2 tbsp grated parmesan cheese


  1. Preheat oven to 400 degrees.
  2. Slice parsnips in even slices and toss in small bowl with avocado oil. Add garlic and turmeric.
  3. Transfer parsnips to baking sheet. Sprinkle with sea salt and parmesan cheese and bake for 15 minutes.
  4. Take baking sheet out and carefully flip parsnips with a spatula. Sprinkle with more parmesan cheese. Return to oven and bake for 15 more minutes, until parsnips are evenly browned.

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Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 250 Total Fat: 15g Saturated Fat: 2g Trans Fat: 0g Unsaturated Fat: 12g Cholesterol: 2mg Sodium: 207mg Carbohydrates: 29g Net Carbohydrates: 0g Fiber: 6g Sugar: 8g Sugar Alcohols: 0g Protein: 3g


For more roasted vegetable recipes, try my maple balsamic roasted vegetables or crispy turmeric baked cauliflower

What Should You Pair These Vegetable Sticks With?

My absolute favorite thing about this baked parsnip recipe is that it’s ready in 30 minutes because we’re cooking them at a higher temperature.

Personally, we love having them with our easy sweet potato turkey burgers, zucchini salmon patties, shrimp tacos, or roasted chickpea cauliflower pitas. 


PIN it for later!

Baked Turmeric Parsnip Fries are crispy and sprinkled with cheese. An easy parsnip fries recipe that is delicious and a quick side to any meal | Oven roasted parsnip fries


What are your go-to spices and seasonings?

Are you a parsnips fan?

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49 responses to “Garlic Turmeric Crispy Parsnip Fries

  1. Yesss! WHY are parsnips so easily forgotten?! Every time I have them I remember how delicious they are – and it seems everyone else says this same thing – but then I never ever buy them. I made parsnip fries once and just used my spiralizer to make parsnip noodles over the holiday and they were so good. Definitely using this spice blend to make me some friessss asap.

  2. I’ve heard so many good things about turmeric, and I did eat some turmeric oats earlier last year. They were pretty good!

    And parsnips are THE BEST!

    Tater is so cute out in the snow.

  3. These look GOOD. And easy! I’ve never had parsnips before but I’m a big turmeric fan (although not so much the yellow staining that gets on everything haha) but I’ll add this to my list of recipes to try!

  4. I SEE the salt and Parmesan on these crisp little pieces of perfection and I am in awe. I never eat parsnips but I am actually serious when I say I will be picking them up next time I swing by the grocery store so I can try this recipe out!

  5. These look awesome! I had no idea Parsnips were so awesome for you–I’ll have to give them a try. I’ve had parsnip chips before but never roasted or fresh.
    My go to seasonings are usually onion powder, garlic powder, pepper, chili powder, and sometimes paprika.

  6. Oh my these look so yummy! I’m totally making this recipe and love that is uses avocado oil. Turmeric is so amazing for your body, I’ve recommended it for everything from relieving cramps to helping with memory problems and even detoxing fluoride. But recipes that use it can be hard to find. Love it!

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