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This roasted cauliflower & parsnip mash is a flavorful and simple seasonal side dish. This recipe is paleo, whole30, and AIP- compliant.

Roasted Cauliflower Parsnip Mash

Growing up, I was very pro-mashed potatoes! It’s easily one of my favorite sides at any dinner. However, since going nightshade-free and cutting potatoes out of my diet I’ve always looked for ways to fill the void.

Cauliflower is often used as a mashed potato substitute, but this recipe has the addition of roasted root vegetables to add even more of that classic mashed potato flavor. It’s made with roasted garlic, seasonal herbs, and topped off with a healthy spoonful of ghee butter to round out the dish. YUM.

How to make the roasted cauliflower and parsnip mash recipe

  1. Prep & bake the vegetables: Add the cauliflower, parsnip, garlic, and seasonings to the baking sheet. Top with 3 tbsp of melted ghee and toss to coat. Bake in the preheated oven for 30-35 minutes or until the cauliflower and parsnips are fork-tender.
  2. Puree & serve: Remove from the oven and allow to cool slightly. Add to a food processor with the coconut milk and blend until smooth. Top with additional ghee, salt, and thyme to serve.

Roasted Cauliflower Parsnip Mash

Are parsnips really a good potato substitute?

Yes, they really are! If you’ve never had parsnips before, they have a very similar texture to a potato when mashed, and have much more of a root vegetable flavor than cauliflower. That’s why I love to combine both nutrient-dense cauliflower with the parsnips to get the best of both worlds with flavor and nutrients!

Can you make this cauliflower and parsnip mash on the stovetop or in the instant pot?

Technically, yes you could just boil the vegetables, but hear me out! Roasting them adds so much flavor that you just don’t get from boiling or pressure cooking, especially with the addition of roasted garlic.

The Ingredients You’ll Need

Parsnips

Parsnips basically look like big, white carrots. They’re easy to work with and not overly complicated to slice into. They vary in size, but you can easily get what you need for this recipe from one big parsnip.

Cauliflower

You’ll need four cups for this recipe, so one head of cauliflower should do! You can also use pre-sliced florets to save time.

Garlic, sage, and thyme

The roasted garlic really levels this recipe up!

Coconut milk

This is used to blend the vegetables and make them creamy. You can also use other dairy-free alternatives that you tolerate.

Ghee 

I use ghee to top this mash, but you can easily use olive oil or coconut oil if you don’t tolerate ghee.

Roasted Cauliflower Parsnip mash with spoon

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Roasted Cauliflower & Parsnip Mash

  • Author: Michelle
  • Total Time: 45 minutes
  • Yield: 4 servings 1x
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Description

This roasted cauliflower & parsnip mash is a flavorful and simple seasonal side dish. This recipe is paleo, whole30, and AIP- compliant.

Ingredients

Scale
  • 4 cups cauliflower florets
  • 2 cups parsnips, peeled and diced
  • 4 cloves garlic
  • 2 tsp fresh thyme, divided
  • 1 tsp dried sage
  • 1/2 tsp salt flakes, divided
  • 1/4 tsp black pepper (omit for AIP)
  • 4 tbsp melted ghee, divided (sub avocado oil for AIP)
  • 1 cup coconut milk

Instructions

  1. Preheat the oven to 400 F and line a large baking sheet with parchment paper.
  2. Add the cauliflower, and parsnip to the baking sheet, keeping them seperate. Add the garlic garlic, 1 tsp of thyme, sage, salt, and pepper to the baking sheet. Top with 3 tbsp of melted ghee and toss to coat.
  3. Bake in the preheated oven for 30-35 minutes or until the cauliflower and parsnips are fork-tender. If the cauliflower cooks faster, remove from the baking sheet and allow the parsnip to cook longer until done.
  4. Remove from the oven and allow to cool slightly. Add to a food processor with the coconut milk and blend until smooth.
  5. Top with additional ghee, salt, and thyme to serve.

Notes

All nutritional information are estimations and will vary. Estimations do not include optional ingredients.

  • Prep Time: 10
  • Cook Time: 35
  • Category: Sides
  • Method: Baked
  • Cuisine: Global

Nutrition

  • Serving Size: 1 serving
  • Calories: 82
  • Fat: 0.5g
  • Carbohydrates: 18.5g
  • Fiber: 5.6g
  • Protein: 3.1g

Keywords: parsnip mash, cauliflower mash

Roasted Cauliflower Parsnip Mash