Hi! My name is Sara and I am the face behind Real Balanced. I'm so happy to have you here and to share my favorite low-carb, keto, paleo, and low-FODMAP recipes! Learn more about me here.

Low-FODMAP Paleo Rosemary Parsnip Mash

Today's recipe is a compilation of some of my favorite foods: parsnips, coconut milk, and ghee. Not only is this tasty side dish full of vitamins, nutrients, and healthy fats, it is simple to mix (literally) together any day of the week. Plus, you can double or triple the recipe and it stores perfectly in the refrigerator all week. I love to eat it on the side of some baked chicken breast and it feels like a comforting Thanksgiving meal!

Let's talk parsnips quick. Like many of the vegetables that I try to regularly cook with, these starchy sources of healthy carbs rarely get the credit they deserve. Similar to the shape and texture of a carrot, parsnips are easy to work with and can be cooked in a myriad of ways. They have a peppery, potato-type texture when steamed, which is how they're used in this recipe. Trust me, this tastes just like mashed potatoes.

Parsnips are high in folate, potassium, and vitamin C. While they do contain a similar amount of carbohydrates to potatoes, they provide almost four times the amount of dietary fiber as a potato, which is why this recipe is such a winner! It tastes exactly like traditional mashed potatoes, but packs a serious fiber punch!

In addition to all of the health benefits of parsnips, they are also low-FODMAP, which makes it a staple produce item in our household. Not sure what low-FODMAP means? I discuss that in a previous post here.

Diets This Recipe Is Compliant With

This recipe is low-FODMAP, paleo, Whole30 compliant, vegetarian, dairy-free, gluten-free, grain-free, and sugar-free.

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Prep time: 5-10 mins
Total time: 30 mins
Serves: 4


8 medium parsnips, peeled, diced
2 sprigs fresh rosemary, de-stemmed
1 cup canned full-fat coconut milk
1.5 tsp ghee
Salt and pepper to taste


  1. In a steamer basket, steam parsnips and rosemary over medium high heat until very soft, about 15-20 minutes.
  2. In a medium bowl with an electric mixer, mix steamed parsnips, rosemary, coconut milk, and ghee until fully mashed and combined. Add salt and pepper to taste.
  3. Serve immediately and enjoy!

306 calories
15g fat
41.6g carbs
3.8g protein

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