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Parsnip Carrot Mash {GF, Paleo, Vegan, Low Cal}

October 17, 2014

This Parsnip Carrot Mash is a healthy, low calorie twist on traditional mashed potatoes. A delicious and easy to make side perfect to pair with any protein! Paleo + Vegan + Gluten Free + Low Calorie

Parsnip Carrot Mash

It’s been awhile since I’ve done a healthy food substitute so today I’m here with a healthy & waist friendly substitute for mashed potatoes. We all love ’em, but our waists and bootays do not.

Mashed potatoes have tons of calories and can be packed with fat depending on the amount of things added to them (lots of sodium too). The problem with mashed potatoes for dieters is their glycemic index. On a scale of 0-100 (100 being the highest), white potatoes range 85-90 [Source].

I say range because there are various types of potatoes and depending on the type and size it can vary. Generally speaking white potatoes are very high on the GI. If you’re a marathoner, you need this added energy and to regulate your blood sugar. If you’re watching you’re watching your weight, this could have an impact on your goals.

Parsnip Carrot Mash

Why is this important to a dieter? GI is important for people losing weight because it represents the rate at which your body will convert a carbohydrate to glucose (aka sugar) in the body. When high GI foods are consumed, blood sugar will rises rapidly & can cause increased fat storage.

We all know what happens too when blood sugar rises. It crashes a few hours later and we’re craving for more sugar. It’s a horrible cycle and will squash your weight loss goals. It’s especially important for diabetics to monitor this closely too. This is exactly why I ditched potatoes when I was losing weight.

Even today I eat potatoes minimally and when I do, I stick to yams and sweet potatoes for the health benefits they provide. My body processes them better too than the white ones. I’m really only able to eat them today because of the intense conditioning and fitness. Sometimes my body just needs the extra energy.

The good news is there are ways to trick yourself into having those “mashed potatoes” in a healthier way and I have you covered with this divine parsnip carrot mash.

Parsnip Carrot Mash

As you guys know, I’m always looking for unique ways to improve the nutritional value of my meals while making them weight watcher friendly. This easy mash is a great way to eat your vegetables and trick yourself into thinking you’re eating potatoes. The texture is just like mashed potatoes and they taste AH…MAZing. While carrots are still a carbohydrate, they have approximately half the GI as a white potato and won’t cause blood sugar to elevate as rapidly as a potato. Stability is what you’re after in weight loss.

This parsnip carrot mash would make a great side dish with any meal you would pair potatoes. I paired mine with Almond Sriracha Cod. This mash would be a great Thanksgiving substitution. Just a hint. Let me know what you guys think!

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Parsnip Carrot Mash

This Parsnip Carrot Mash is a healthy low calorie twist on traditional mashed potatoes. A delicious and easy to make side perfect to pair with any protein! Paleo + Vegan + Gluten Free + Low Calorie

Author Skinny Fitalicious
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings 2 servings
Calories 144 kcal
Print

Ingredients

  • 2 parsnips peeled
  • 1 cup carrots peeled
  • 1/4 cup vegetable broth
  • salt and pepper to taste
US Customary - Metric

Instructions

  1. Preheat oven 375 F and prepare baking sheet with parchment paper.

  2. Cut cleaned and peeled carrots and parsnips into 1 inch pieces.

  3. Add to the carrot and parsnip pieces to a baking sheet and spray with cooking spray or extra virgin olive oil.

  4. Bake 35 minutes or until vegetables are roasted and soft. Remove vegetables from the oven.

  5. Add to a food processor or blender then add the vegetable broth, salt and pepper.

  6. Puree the vegetables until a consistency appears like potatoes. Serve with your favorite meal!

  7. Store in the refrigerator up to 7 days.

Recipe Notes

  • My Amazon shop has more products similar to those used for this recipe and that I recommend to my nutrition clients. 
  • If you love this recipe, check out my cookbook for more delicious, low calorie recipes.
Course Appetizer, Side Dish
Cuisine American
Keyword carrot, dairy free, gluten free, healthy, low calorie, mash, Paleo, parsnip, side dish, vegan
Nutrition facts per serving (1serving)
Calories 144 kcal
Fat 1 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 177 mg
Potassium 786 mg
Carbohydrates 34 g
Fiber 9 g
Sugar 11 g
Protein 2 g
Vitamin A 10754 %
Vitamin C 30 %
Calcium 77 %
Iron 1 %

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What I Used For The Recipe

 

This Parsnip Carrot Mash is a healthy low calorie twist on traditional mashed potatoes. A delicious and easy to make side perfect to pair with any protein! Paleo + Vegan + Gluten Free + Low Calorie

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.

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  1. Ruthie@She'sWickedHealthy says

    October 17, 2014 at 4:57 am

    I love parsnips and carrots so will definitely give these a try! Yum!

    Reply
  2. Tina Muir says

    October 17, 2014 at 5:12 am

    I looooveee parsnips! This sounds wonderful! I think I would add butternut squash in there too! YUM! Thanks for the recipe!

    Reply
    • Megan says

      October 17, 2014 at 6:42 pm

      I love that idea.

      Reply
  3. Christine@ Apple of My Eye says

    October 17, 2014 at 8:11 am

    Can’t wait to try this! I’m a HUGE mashed potato fan (I mean, who isn’t though), but all the fat and calories make it something that I can’t eat in excess everyday, no matter how much I would like to 😉

    Reply
    • Megan says

      October 17, 2014 at 6:44 pm

      Let me know how you like it.

      Reply
  4. Kirtley @ The Gist of Fit says

    October 17, 2014 at 10:26 am

    Wow Megan, very unique. Totally agree with the potato thing and I eat same as you.
    But I have yet to try parsnip!!!! Sounds awesome.

    I love your healthy substitutes–such a great help!

    Reply
    • Megan says

      October 17, 2014 at 6:40 pm

      Try them. They taste like carrots.

      Reply
  5. Cat says

    October 17, 2014 at 11:51 am

    I personally don’t have a problem with white mashed potatoes – and I’ve read about their resistant starch benefits for the gut – so I do enjoy them (cooked then cooled, then reheated) a few times a week. BUT I do loooove the taste of mashed root veggies, and carrots and parsnips are some of my favourites! What is it about mashing stuff that makes it so awesomely comforting!?

    Reply
    • Megan says

      October 17, 2014 at 6:47 pm

      Great question. I’m not sure?

      Reply
  6. Daisy @ Fit Wanderlust Runner says

    October 17, 2014 at 1:51 pm

    This looks so good! I am going to try this next week when I have a few days off. Thanks for sharing!

    Reply
    • Megan says

      October 17, 2014 at 6:43 pm

      That’s great. Hope you like it!

      Reply
  7. Lauren @ The Bikini Experiment says

    October 17, 2014 at 2:30 pm

    Good recipe! Thanks for sharing. I would love to perfect cauliflower pizza. When I tried it the taste was good, but my texture was no where near close. All a work in progress. Happy Friday!

    Reply
    • Megan says

      October 17, 2014 at 6:39 pm

      I haven’t had much success on the cauliflower pizza either. I’ll keep you posted I’d I so! 😉

      Reply
  8. GiGi Eats says

    October 17, 2014 at 7:40 pm

    I recently tried parsnips for the first time and WHOA BABY! I was pleasantly surprised for sure!!!!

    Reply
  9. Kay @ Kay Bueno says

    October 17, 2014 at 10:06 pm

    I’ve never been a huge white potato person, but for some reason I love sweet and purple potatoes. (Even though, if I did a blind taste test, I’d probably fail.)

    But I love different mashes/purees of vegetables. This one looks delicious. And the color is so fall.

    Reply
  10. jill conyers says

    October 18, 2014 at 2:00 am

    I’ve never cooked with or even eaten a parsnip. Your recipe looks like something I would love.

    Reply
  11. Laura @ Sprint 2 the Table says

    October 19, 2014 at 4:46 pm

    What a cool idea! I’ve done cauliflower and parsnip, but didn’t think about carrots too. Definitely trying this. Thanks for linking up!

    Reply
    • Megan says

      October 19, 2014 at 5:50 pm

      Cauliflower and parsnip sounds delish. I need to try that!

      Reply

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Meet Megan

Megan is a nutrition practitioner, author of the Low Calorie Cookbook and podcast host of the Dish On Ditching Diets. Megan helps women over 35 lose weight after losing 80 pounds herself. Here you get low calorie recipes for weight loss that balance hormones. Learn more about my weight loss programs HERE!

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