Low-FODMAP Parsnip Potato Mash with Crisped Sage; Gluten-free, Lactose-free

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Delicious, healthy and perfect for any fall feast, this low-FODMAP Parsnip Potato Mash has a beautiful exterior and a hearty interior. The parsnip provides extra vitamins and fiber to this mashed potato dish, while the addition of the low-FODMAP crisped sage provides savory smells, great aesthetics and gorgeous flavor.

Its a winner!

Have your kids help you get creative with the swirls on top of this low-FODMAP Parsnip Mash.  The final baking stages give it a crusty and rustic look that will impress all your guests this Thanksgiving.

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Or check out over 300 more low-FODMAP recipes on the blog, IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP Parsnip Potato Mash with Crisped Sage; Gluten-free, Lactose-free

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients.

Serves 8

Prep time: 10 min

Cook time: 25-30 min

Bake time: 30 min

Total time: About 70 min entire preparation

Bake 425 F

Equipment: 3 quart oven safe casserole dish

Modified from https://www.rachaelraymag.com


  • 3 & 1/2 lbs russet potatoes, peeled and chopped into 1-inch pieces
  • 1 & 1/2 lbs parsnips, peeled and sliced into 1/2-inch pieces
  • 8 tbsp low-FODMAP vegan spread (such as Earth Balance)
    • Can also use butter, if desired
  • 4 large fresh bay leaves
  • 3/4 cup canned coconut cream, drained of any liquid
  • 8 oz. lactose-free sour cream
  • 1/4 tsp. freshly grated nutmeg
  • 1 tbsp scallion tips
  • 5 large egg yolks
  • 1/4 cup olive oil
  • 4 tbsp garlic-infused olive oil (for tips on shopping for infused oils, see my low-FODMAP recipe swap blog)
  • 20 fresh sage leaves
  • Flaky sea salt or kosher salt, for sprinkling
  • 2 tsp salt for boiling potatoes


  • Preheat the oven to 425 F and place rack in center of oven
  • In a large pot, cover the potatoes and parsnips with cold water and bring to a boil over high heat
  • Once boiling, add the 2 tsp salt to the water and reduce heat to medium
  • Cook the potatoes and parsnips until tender when pierced with a fork, about 15 minutes, then drain
  • In the same pot, melt the vegan spread and garlic infused oil with the bay leaves over medium-high heat until the liquid is fragrant and golden, about 5-8 minutes
  • Discard the bay leaves
  • Add the potatoes, parsnips, coconut cream, lactose-free sour cream and nutmeg to the pot
  • Using a potato masher, mash until very smooth
  • Stir in the egg yolks, 1 at a time, mixing well between additions
  • Season the mashed vegetables generously with salt and pepper and stir in the scallion tips
  • Spoon the mashed vegetables into a large 3-qt. oven safe baking dish
  • Using the back of a spoon, create swirls or peaks on top for decoration
  • Transfer to the oven and bake, rotating the dish halfway through, until the parsnip potato mash is heated through and golden in spots, about 30 minutes
  • Meanwhile, in a small saucepan, heat the 1/4 cup olive oil over medium-high
  • Working in 2 or 3 batches, fry the sage leaves until crisp, 20 to 30 seconds per batch
  • Using a slotted spoon, transfer the sage leaves to a paper towel–lined plate for serving; reserve the sage oil for drizzling
  • Sprinkle the oil with flaky sea salt
  • Just before serving, drizzle the baked parsnip-potato mash with the sage oil and top with the fried sage leaves

So creamy, and delicious this low-FODMAP Parsnip Potato Mash goes quick…

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  1. Anonymous November 8, 2023
    • Rachel Pauls Food November 8, 2023

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