Parsnip Mash (Vegan & Gluten Free)

Eating Works @eatingworks
by Eating Works @eatingworks
8 servings
35 min

This Vegan Parsnip Mash is easy, creamy, garlicky and light! Not to mention it’s made with only 8 ingredients and they are gluten free as well. ANYONE can cook this perfect mashed potato replacement. Especially since this parsnip mash is made without milk!

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Why You’ll Love this Parsnip Mash

I love potatoes, who doesn’t? Mashed potatoes are an all around favorite in my family but no one eats them anymore for various reasons. I feel like the number of people who don’t eat white potatoes is growing every day but they still want their potato fix.

That’s where this parsnip and cauliflower mash comes in! You can barely tell the difference between mashed potatoes and my parsnip mash. The texture and flavor are virtually the same. They are:

  • Creamy
  • Light
  • Fluffy
  • Garlicky

These whipped parsnips with cauliflower and crispy shallots are perfect for a holiday dinner or even as a gluten free and vegan side dish for weeknight meals.

Ingredients for Vegan Parsnip Mash

  • Parsnips
  • Cauliflower
  • Olive Oil
  • Garlic
  • Kale
  • Oat Milk
  • Scallions
  • Shallots
What to pair with parsnips?

Parsnips pair well with sweeteners like maple syrup, honey and brown sugar. They also go well with a variety of vegetables like carrots and cauliflower. Spices that work well with parsnips are nutmeg, salt, pepper, garlic and onion powder. I like cooking parsnips with olive oil or butter.

Can parsnips be substituted for potatoes?

Yes parsnips make a great substitution for potatoes. Though they actually have more carbs and sugar than potatoes! But they’re sweeter and more flavorful than your average white potato. So yes, parsnips can be substituted for potatoes as long as you are not on a low carb diet.

What do whipped parsnips taste like?

Whipped parsnips taste nutty, creamy and slightly sweet. Similar to whipped potatoes or whipped cauliflower.

What’s healthier, potato or parsnip?

Parsnips are healthier than potatoes. Parsnips have more vitamin A and K and more fiber than potatoes. Parsnips are also lower in calories. Keep in mind that parsnips have more sugar and carbs than potatoes.

Parsnip Mash Substitutions

Parsnips: You could use cauliflower or even potatoes for this recipe if you don’t have parsnips.

Milk: You can really use any kind of milk for parsnip mash. I used oat milk but you can also use other vegan milks like almond or rice milk. Regular milk would also work though I generally recommend avoiding cow’s milk.

Scallions and Shallots: If you don’t have these on hand you can use regular onions.

Olive Oil: Butter or any other light oil would also work.

Parsnip Puree Casserole: You could put this mash into a casserole dish and bake it with vegan cheese on top for a yummy casserole!

How to Serve Parsnip Mash

I like to serve this parsnip mash just like I would normally serve mashed potatoes or cauliflower mash. Parsnip mash pairs nicely with Vegetarian Stuffed Spaghetti Squash, Vegan Stuffed Sweet Potatoes or a protein.

Can I Freeze Parsnip Mash?

Since this parsnip mash is made without milk you can freeze it. If you froze parsnip puree that was made with real milk it would crystalize in the freezer. Giving the mash a gritty texture.

Vegan milk freezes well so you’re mash will still be creamy, smooth and delicious!

The best way to freeze parsnip mash is to put it in a freezer bag and in an air tight container after it has cooled to room temperature.

Other Gluten Free and Vegan Side Dishes

  • Brussels sprouts Salad with Maple Tahini Dressing
  • Easy Gluten Free Falafel
  • Keto Cauliflower Wings
Parsnip Mash (Vegan & Gluten Free)
Recipe details
  • 8  servings
  • Prep time: 10 Minutes Cook time: 25 Minutes Total time: 35 min
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  • 4 C White Cauliflower stems removed and cut into florets
  • 4 C Parsnips peeled and cut into large chunks
  • 1 pinch fine grain sea salt to taste
  • 4 tbsp Extra Virgin Olive Oil
  • 4 Cloves Garlic minced
  • 1 bunch Lacinato Kale large stems discarded leaves finely chopped
  • 1/2 C Warm Oat Milk (split into 2 portions)
  • 1/8 tsp Ground Black Pepper
  • 5 Scallions white and tender green parts, thinly sliced on the bias
  • 1/4 C Shallots thinly sliced (optional)

Boil parsnips and cauliflower in heavily salted water until fork tender. Strain and set aside.
Chop Kale into small pieces. Heat two tablespoons of olive oil in a large skillet over medium-high heat. Add garlic and shallots and sauté until soft. Add kale and a big pinch of salt, and sauté until crispy (5 minutes).
Process parsnips and cauliflower in a food processor or by using a potato ricer. Slowly, stir in the milk. If the parsnips are dry, add more milk until you get a thick creamy texture. Season with salt and pepper.
Combine kale, parsnip/cauliflower mixture and shallots. Transfer to a serving bowl, and drizzle with the remaining olive oil. Sprinkle with the scallions and crispy shallots right before serving.
Eating Works @eatingworks
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  • KarenLyman KarenLyman on Nov 21, 2021

    What's wrong with regular mashed potatoes? I love them and most families I know make them regularly. Why is there a need for a replacement or alternative? Why try to fix something that is not broken?

    • Martha W Martha W on Nov 21, 2021

      Anyone who's on a keto diet doesn't eat potatoes, so these are a good substitute, but I'm with you! I love mashed potatoes!! 😉

  • Martha W Martha W on Nov 21, 2021

    Looks yummy. I love parsnips...and cauliflower...and kale!