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Are Parsnips Keto Friendly?

What hits your mind when you hear the word parsnips? Carrot, cucumber, turnips, or radish? It’s a mix of all and is close to non-keto. That means eating a keto-friendly diet means avoiding the sole presence of parsnips. So, are parsnips keto friendly?

Parsnips is one of the many vegetables people on a keto diet must avoid. The main reason is that it’s high in carbs and sugar. A single parsnip contains around 13 grams of carbs, which is too high for a keto diet.

It also contains 3 grams of sugar, which is not good for people on a keto diet. So, the answer to the question, are parsnips keto friendly is a big NO!

are parsnips keto friendly

If you’re on a keto diet, ensure you avoid parsnips at all costs, or it can kick you out of ketosis. So, if you want to stick to a keto diet, focus on eating vegetables like broccoli, cauliflower, spinach, kale, and others that are low in carbs.

These vegetables are not only low in carbs but are also loaded with nutrients and fiber. So, they’re perfect for people on a keto diet. 

This cream-colored vegetable is not always the last preference among keto-people who are ready to get on board for some weight reduction. It’s not always the same for everyone.

Some might make up for one cup of sliced parsnips and maintain their ketosis journey. For others, they might have to take lesser amounts, say half a cup, and add a low carb vegetable with it.

What are Parsnips?

Parsnips are a type of root vegetable that are closely related to carrots. They are long and white, with a tapered shape. Parsnips can be eaten raw or cooked and are often used in soups, stews, and roasted dishes. When parsnips are roasted, they take on a sweet and nutty flavor.

These carrot-looking vegetables are a good source of fiber, potassium, and vitamin C. besides that, they also contain antioxidants that can help to protect against heart disease and cancer. Parsnips are thought to have originated in the Mediterranean region, and they have been cultivated for centuries.

Today, they are grown all over the world, mainly in Asia, Europe, and North America.

They can be enjoyed cooked or raw and added to sweet and savory dishes. When choosing parsnips, look for ones that are firm and have a smooth surface.

Are Parsnips Keto?

Avoid parsnips that are mushy, wrinkled, or have blemishes. Store parsnips in a cool, dry place and use them within a few days for the best flavor.

Such versatile vegetables can be used in many different dishes. Some popular recipes include roasted parsnip soup, mashed parsnips, and fries.

Parsnips can also be added to casseroles, curries, and stir-fries. When cooking parsnips, be sure not to overcook them, as they can become mushy.

Whether you’re looking for a roasted veggie soup or want to add some extra sweetness to your mashed potatoes, parsnips are a great option. So next time you’re at the grocery store, pick up a few parsnips and get cooking!

Parsnips: Nutritional Profile

One cup (150 grams) of parsnips contains about:

Protein1 gram
Carbohydrates11 grams
Fiber3.5 grams
Vitamin B60.2 milligrams
Vitamin K527 micrograms or 10% of the RDI
Potassium20 milligrams
Manganese0.8 milligrams or 7.5% of the RDI 
Vitamin C10% of the RDI
Folate5.5% of the RDI

The glycemic index (GI) gives an idea about how quickly a certain food will raise blo. Parsnips have a GI of 54, which is considered moderate. This means that they are unlikely to cause large spikes in blood sugar levels.

However, parsnips are not recommended for people on a keto diet.

Just because parsnips come with a lot of calories and carbs doesn’t mean you cannot eat them once in your diet. You can try different recipes, play around with flavors and come up with a healthy one yourself. Doesn’t have to be the internet to choose a keto-friendly parsnips recipe for you.

Are Parsnips Keto Friendly?

When talking about keto, we focus on a low-carb, high-fat diet that requires a stable glycemic index. You cannot eat chicken rolls in the morning, get all your calories and carbs, and eat nothing at night. That will disrupt the idea of ketosis.

During ketosis, the calories are divided throughout the day. This entity makes it easy for us to foresee lower energy levels during the day and hunger. Besides that, the keto diet is very carb friendly. Whereas parsnips are not.

Are Parsnips Keto Friendly

Yes, parsnips are not keto-friendly, and the reason is having the highest amount of carbs and fiber. Other root vegetables, like carrots, reddish, jicama, beets, parsley roots, etc., aren’t that high in carbs.

But what can you do to maintain the number of carbs and fiber in your parsnips keto-friendly?

There are three things you can do:

  • The first is to eat them in moderation. This will help you to still get the health benefits without wrecking your diet.
  • The second thing is to cook them in a way that doesn’t require sugar. For example, roasting, boiling or stir-frying them.
  • The third thing is to ensure you get enough fat in your diet. This can be done by adding healthy fats, like olive oil, avocado, or coconut oil, to your meals.

Keto Friendly Parsnip Recipe

Since they're a good source of fiber, they'll help you stay feeling full and satisfied. To make a keto-friendly parsnip dish, simply roast or sauté the parsnips with some olive oil or butter. You can also add them to stews or soups. Just be sure to keep an eye on the carb content of any other ingredients you're using.

Roasted Honey Topped Parsnips

While they're not technically keto-friendly, this recipe for roasted parsnips will help you enjoy them without kicking you out of ketosis.


  • Peeled Parsnips (cut into 2-inch pieces) x 1lb
  • Olive Oil x 2 tbsp
  • Salt x 1 tsp
  • Black Pepper x ¼ tsp
  • Honey x 1 tbsp


  1. Set the oven to preheat at 375 degrees F.
    1. Mix together parsnips, olive oil, salt, and pepper, in a large bowl.
    1. Spread parsnips in a single layer on a baking sheet.
    1. Roast the parsnip for 25 minutes, stir once halfway through.
    1. Remove from oven and drizzle with honey.
    1. Enjoy!

Sugar-Free Pancake Syrup Dipped Parsnip Strips With Dollop Cream

If you're looking for a keto-friendly parsnip recipe, you've come to the right place! This parsnip dish is not only keto-friendly but it's also packed with flavor.

What You’ll Need:

The key to making this dish keto-friendly is to use sugar-free pancake syrup, which can be found at most grocery stores. Toss in two parsnips and don’t forget butter so the mixtures mixes well.


  1. To make this dish, start by peeling and slicing two parsnips into thin strips.
  2. Next, heat a large skillet over medium flame and add the parsnip strips.
  3. Cook the parsnips for about 5 minutes, or until they're tender.
  4. Then, add a quarter cup of sugar-free pancake syrup and a tablespoon of butter to the pan and mix properly.
  5. Cook the mixture for 2 minutes, or until it's heated through.
  6. Serve the parsnips with either whipped cream or ice cream and enjoy!

Crispy Garlic Parsnip Fries Recipe

These crispy little fries are full of flavor, making the perfect side dish or snack, and the perfect low-carb alternative to regular French fries. And they're super easy to make and full of flavor! Give them a try today!


  • Peeled Parsnip (cut into fry-sized pieces) x 1lb
  • Olive Oil x 2 tbsp
  • Garlic Powder x 1 tsp
  • Salt
  • Pepper


  1. You can fry like regular fries or bake in a preheated oven at 400 F.
  2. Coat parsnip fries in olive oil and garlic powder. Season with salt and pepper, to taste.

To fry: Heat a large skillet over a medium. Place the parsnip fries to the hot skillet and let them fry for 5-7 minutes per side, or until golden brown and crispy. Serve immediately.

To bake: Place parsnip fries on a baking sheet and bake for 20-25 minutes, or until golden brown and crispy. Serve immediately.

Sautéed Parsnips with Thyme Recipe

These sautéed parsnips are a delicious and easy side dish that's perfect for any occasion. They're tossed in a light thyme-infused olive oil, making them both flavorful and healthy. And they only take minutes to make!


  • Peeled Parsnips (Sliced in thin strips) x 1lb
  • Olive Oil x 3 tbsp
  • Thyme Leaves x 1 tsp
  • Salt
  • Pepper


  1. Heat a large skillet over a medium flame. Add the parsnips and let them sit for 5-7 minutes, or until tender.
    1. Add the olive oil and thyme leaves, add salt and pepper according to your preference.
    1. Serve immediately. Enjoy!

Wrapping Up 

Keto Parsnip

Well, there you have it – everything you need to know about parsnips! We hope you enjoyed learning about this delicious and versatile vegetable.

Parsnips are a great addition to any meal, so get out there and give them a try. And be sure to check out keto-related nutritional value of this starchy vegetable.

Keep reading to learn more about keto friendly foods:

Is Asparagus Keto Friendly?

Is Iceberg Lettuce Keto Friendly?

Is Guava Keto Friendly?

Frequently Asked Questions

Can I eat parsnip skin?

If you're going to eat parsnips then it's important to peel the skin. They contain a toxin known as furocoumarins which can cause stomach aches.

Can I eat parsnips raw?

It's completely safe to consume parsnips raw just make sure you peel them before. Parsnips when they're raw have a sweet and nutty taste.

When should you not eat parsnips?

Consume parsnips when they feel hard and firm. If the parsnips are soft to touch then that's a sign that they're beginning to rot!


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