Easy Parsnip Mash (paleo/ AIP-optional/ vegan-optional)

In case you haven't noticed, I keep things super simple in the kitchen. I want eating healthy and creating nutrient-rich, filling and nourishing foods to feel accessible & non-intimidating. Parsnips have quickly slipped into my favorite-veggie-of-the-moment category! I love that they're slight sweet and starchy enough to hold up a great texture and consistency in a variety of recipes.

I've found myself gravitating towards more and more starchy veggies lately. There used a to be a time these were a big NO for me since I didn't think I was active enough to eat them (after chronically injuring my back and reducing my exercise)...but I'm so glad that limiting belief is behind me. You don't have earn starchy veggies! And besides being rich in a variety of nutrients, starchy veggies contain soluble fiber which draws water into our bowels and can soothe the digestive tract and prevent constipation. I've personally found soluble fiber to be crucial for my digestion and many of my clients, as well. Soluble fiber is the starchy insides of things like potatoes, other root veggies and tubers and also things like beets and plantains. 

Besides being a good source of soluble fiber, parsnips are a great source of B vitamins B1, B3, B5 and B9 (aka Folate). You can mash them like this recipe, rice them, roast them or make parsnips fries. Love that versatility!

This recipe is only 3 ingredients and takes under 20 mins! I hope you love it and tag me over on Instagram (@nutritionwithchelsea) if you make it!



  • about 2 1/2 cups parsnips, peeled and roughly chopped
  • 1.5 tsp. ghee (use coconut oil to make AIP or VEGAN)
  • 1/4 tsp. sea salt (+ more to taste)


  • Steam the parsnips till fork tender (about 10-12 minutes, I steamed them in boiling water or you can use a steamer basket I just burnt mine and haven’t bought a new one yet! :))
  • drain the parsnips & add them to a food processor 
  • blend the parsnips for a few seconds on their own, scrapping down the sides if necessary then add the ghee (or coconut oil) and sea salt and blend till smooth, likely 30 more seconds 

makes 2-3 servings - enjoy as a side dish to anything!