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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2 Responses

  1. What’s a good substitute for sour cream? I’ve seen diary free sour cream recipes that call for coconut cream, but wasn’t sure if that would be too much coconut for the recipe.

    1. Thanks for your question. We are not certain about a substitute that would taste the same, but coconut yogurt is low-FODMAP in 125g servings. Good luck!

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