Recipes Side Dishes

Creamy Parsnip Puree (AIP, low-FODMAP, Paleo)

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.

Work With Me! - Summer Coaching Packages & Meal Plans now available

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.

Ready Set AIP - Your on ramp to the Autoimmune Protocol lifestyle

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

clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Creamy Parsnip Puree (AIP, low-FODMAP, Paleo)

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review

  • Author: Jaime Hartman
  • Total Time: 25 mins
  • Yield: 4 servings 1x


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
  • 1/2 cup bone broth
  • 1/2 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. Add bacon fat.
  4. Use immersion blender, food processor, or standing blender to puree.
  5. Taste and add salt if necessary.
  6. Garnish with chopped herbs.
  • Prep Time: 10 mins
  • Cook Time: 15 mins
  • Category: Side


Click to Pin It!


11 replies on “Creamy Parsnip Puree (AIP, low-FODMAP, Paleo)”

Coconut milk as an ingredient in recipes always leaves a lot of us in dismay as to What KIND from where? Canned, Boxed or Bottled? They are all used in different recipes and when not actually described is really frustrating. Fine if they are promoting the ing. on Amazon but not when left in the dark. If from a can, are you using only the liquid or mixing it up?

My favorite parsnip preparation by far! Parsnips can be strong and overpowering sometimes, but this was really yummy. I subbed water for the broth and added a little garlic + onion powder. Thank for sharing a winner!

Super delicious and rich! Used the fat from the top of my bone broth as I didn’t have any bacon on hand. My husband thought the flavor was too strong but I loved it. Skipped the coconut milk because I have problems with it. Will make this many times over with different variations.

To be very honest, this wasn’t as good as regular mashed potatoes. There’s just no substitute for the richness and comfort food-ness of regular potatoes, heavy cream and butter. BUT these mashed parsnips are very VERY good. I have been on the AIP diet due to my hypothyroidism. I’ve only been on the diet for 1 week, but I’ve already seen so many positive benefits. Since white potatoes and dairy are a no-go for the duration of my AIP diet, I was looking for comfort food alternatives. The broth, coconut milk, and bacon grease made the parsnips so flavorful! I also threw in some garlic, thyme and basil. Yum! This parsnip recipe is now one of my AIP-approves faves!

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe rating 5 Stars 4 Stars 3 Stars 2 Stars 1 Star


This site uses Akismet to reduce spam. Learn how your comment data is processed.