Raise your hand if you are following AIP and you miss creamy, starchy mashed potatoes. If you hand is up, put it down right now and use it to scroll down for a dairy free parsnip puree recipe that will scratch that itch… and as a bonus, it is super easy and fast to make too.

I have mentioned that last spring we cut down a couple trees in our tiny city backyard and replaced them with a small garden. In an effort to expand my vegetable repertoire, parsnips were one of the things I planted… and at first I wasn’t terribly impressed with them, but I’d heard that their flavor improved if they were allowed to stay in the ground through a hard freeze, so I left a bunch in all winter.

Holy smokes, was that great advice! The parsnips I pulled in February had a somewhat sweet flavor and smooth texture, not the earthy and slightly woodiness they had before the freeze. This resulted in a puree that tasted so much like mashed potatoes, I think I could have fooled myself if I didn’t know better.

Notes on ingredients and equipment

I used leftover bacon fat and loved how it gave the puree a smoky flavor, but if you don’t have any on hand feel free to use any kind of fat.

If you don’t tolerate or don’t enjoy coconut milk, just omit and instead use an extra 1/2 cup of bone broth.

In immersion blender makes this dish super easy to prepare, but if you would prefer to transfer the cooked parsnips and liquid to a food processor or standing blender, go right ahead. I am still using a cheap immersion blender that I got as a gift at least 15 years ago, but recently had a chance to try this Breville immersion blender and am seriously thinking about upgrading. Kitchen gadget lust… it is real!

Notes on healing diets

Sadly, parsnips are not legal on the Specific Carbohydrate Diet, but they are low-FODMAP and also fine for people following the Paleo autoimmune protocol (AIP).

AIP Parsnip Puree Recipe

Creamy Parsnip Puree (AIP, low-FODMAP, Paleo)
Recipe type: Side
Serves: 4 servings
Prep time:
Cook time:
Total time:
This dairy free, AIP-friendly parsnip puree is fast and easy to prepare and makes a perfect side dish for hearty homestyle meals as well as fancy dinners.
  • 1 pound parsnips, peeled and cut into chunks
  • ½ cup bone broth
  • ½ cup coconut milk
  • 1 bay leaf
  • 3 tablespoons bacon fat
  • Salt, to taste
  • Chives or parsley for garnish
  1. Put parsnips, broth, coconut milk, and bay leaf in a medium to large saucepan.
  2. Cover and bring to simmer over medium heat. Cook until very tender (about 15 minutes).
  3. Remove bay leaf and discard.
  4. Use immersion blender, food processor, or standing blender to puree.
  5. Taste and add salt if necessary.
  6. Garnish with chopped herbs.


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