Cajun Spiced Parsnip Fries

French fries are an iconic American food, and there is something about potatoes that make them the ultimate comfort food. We are now in the midst of BBQ season, and french fries are a common side dish for BBQ foods. Unfortunately, potatoes and french fries are high in carbohydrates, so eating these things may mean they are unsuitable for your diet. Eating potatoes and french fries have the potential to spike your blood sugar, but luckily there are tasty alternatives.

Parsnips are a starchy root vegetable that contains fewer carbohydrates than potatoes. They are a great alternative to potatoes, and can be roasted, boiled, mashed, sauteed, and made into french fries! Cajun seasoning gives these fries a fun mild kick, so feel free to use less if you aren’t a fan of spice.

Makes 3 servings (may vary with the size of parsnips)
Serving size: 2/3 cup

Ingredients for Cajun spiced parsnip fries

  • 2 medium-sized parsnips
  • 1 tbsp + 1 tsp olive oil
  • 1.5 tsp Cajun seasoning
  • ½ tsp of salt or seasoned salt
  • ½ tsp garlic powder

Directions for Cajun spiced parsnip fries

  1. Pre-heat oven to 400 degrees.
  2. Wash parsnips well. Trim off the top and bottom ends of each parsnip.
  3.  If you prefer, you may peel the outer skin off the parsnips. I prefer keeping the outer skin on because peels and skins of fruits and veggies often have high concentrations of vitamins and minerals. If keeping outer skin on, make sure you wash well!
  4. Slice each parsnip in half horizontally. Slice each half lengthwise, and then again lengthwise. From each parsnip, you should have 8 strips.
  5. Now it is time to make the fry shape. Take each strip, and continue to slice until you create the desired length and thickness of the fry. Slice thinner for a crispier fry, and thicker for a more hearty fry.
  6. Lay the parsnip fries on a baking sheet. Drizzle olive oil on the fries. Sprinkle cajun seasoning, salt, and garlic, over the fries. Toss well.
  7. Bake in the oven for 10 minutes. Pull out and flip fries. Put back in the oven for 10 more minutes.
  8. Take out of the oven, and let the fries cool for 5 minutes. Eat them plain, or serve with ketchup, ranch, BBQ sauce, or dipping sauce of your choice!

Like this recipe as an alternative to potato french fries? Try these carrot or zucchini fries.

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Nutrition facts

Per Serving

  • calories: 137
  • carbohydrate: 20.3g
  • cholesterol: 0mg
  • fat: 6.4g
  • fiber: 5.5g
  • protein: 1.4g
  • saturated fat: 0.9g
  • sodium: 271mg
  • sugar: 5.4g
Photograph by Ashlen Weddington. All rights reserved. Used with permission.

Disclaimer: Type2Diabetes.com cannot guarantee a recipe that has been scaled to make a different number of servings from the original.


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