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Stuffed pork roulade over parsnip puree on plate.

Parsnip Puree Recipe (Gluten-free/Dairy-free/GAPS/Keto)

  • Author: Chef Christina
  • Prep Time: 5 minutes
  • Cook Time: 10-15 minutes
  • Total Time: 1 minute
  • Category: Sides
  • Method: Boil + Blend
  • Diet: Gluten Free


A great way to replace starchy, nutrient-light potatoes and add a little more fiber to your plate. This recipe works with a variety of prescription diets including GAPS, keto and paleo. It's naturally gluten free, and can be made dairy free by omitting the heavy cream and using ghee in it's place. With the milk solids removed, most people who have an intolerance dairy (not a true allergy) are not bothered by ghee. I like Organic Valley, which can be found at most local grocery stores. 


  • 6 medium to large parsnips, peeled
  • 2 tablespoons sour cream
  • ½ teaspoon ground nutmeg
  • salt, to taste


Boil parsnips

Cut parsnips into large pieces, about 2-inches each, and cover with two inches of water in a medium saucepan.  Add a large pinch of salt. Bring to a boil, and simmer until tender, around ten minutes.

Strain + Blend

Strain parsnips and blend until smooth in a food processor or blender with the sour cream. Likewise, smash with a potato masher.

Season like you mean it

Season with salt, to taste.


If parnsips are not your style, a variety of root and cruciferous vegetables can be used in their place.  Try celeriac (celery root), turnips or cauliflower if you dare!

Keywords: gluten free recipes, GAPS diet, Keto diet, Paleo diet recipes, mock mashed potatoes recipe, parsnips