Parsnips are often overlooked, but these sweet, hearty root vegetables are a great source of fiber, potassium, and vitamin C (1). Roasted into crispy fries and finished with Parmesan and a spicy curry-lime yogurt dip, they’re a flavorful alternative to traditional fries.

 Active time: 15 minutes | Total time: 35 minutes (oven)/ 30 minutes (air fryer)

Garlic Parmesan Parsnip Fries with Spicy Yogurt Dip

Ingredients

  • 1 1/2 tbsp olive oil
  • 3 cloves garlic, minced
  • 2 lb (907g) parsnips, peeled (about 8 medium parsnips)
  • 1/2 tsp salt
  • 1/4 tsp coarse black pepper
  • 1/4 cup (25g) grated Parmesan cheese
  • 1 tbsp (30g) fresh parsley, chopped
  • 1/2 cup (120g) plain low-fat Greek yogurt
  • 1 tbsp (15g) fresh lime juice
  • 1 tsp curry powder
  • 1 tsp ground cumin

Directions

Heat oil in a small skillet over medium heat. Add garlic and cook for 30–60 seconds, just until fragrant.

Strain the garlic and set aside. Pour the oil into a medium bowl.

Cut the parsnips into 3 1/2-inch strips about 1/4-inch thick. Add parsnips, salt, and pepper to the bowl and toss to coat. 

Oven method: 

Preheat the oven to 425°F (218°C). Line a baking sheet with foil or parchment paper.

Spread parsnips in a single layer on the prepared baking sheet.

Bake for 20 minutes, turning once, until golden brown and slightly crisp on the outside and tender on the inside. Transfer to a bowl and immediately toss with Parmesan, parsley, and reserved garlic.

Air fryer method:

Preheat the air fryer to 380–400°F (193–205°C).

Arrange the parsnips in a single layer in the air fryer basket (work in batches if needed). Cook for 12–15 minutes, shaking or tossing halfway through, until golden brown and tender with crisp edges.

Transfer the hot parsnips to a bowl and immediately toss with the Parmesan, parsley, and reserved garlic.

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Meanwhile, in a small bowl, stir together the yogurt, lime juice, curry powder, and cumin. Serve immediately with the parsnips.

Serves: 6 | Serving Size: about 1/3 cup fries and 1 1/2 tbsp sauce

 Nutrition (per serving): Calories: 182; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 5mg; Sodium: 290mg; Carbohydrate: 30g; Dietary Fiber: 8g; Sugar: 8g; Protein: 5g

 Nutrition Bonus: Potassium: 620mg; Iron: 7%; Vitamin A: 1%; Vitamin C: 46%; Calcium: 12%

Originally published March 30, 2018; Updated March 2026

The post Garlic Parmesan Parsnip Fries with Spicy Yogurt Dip appeared first on MyFitnessPal Blog.

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