Air Fryer Parsnip Fries

These air fryer parsnip fries are crispy, delicious, and HEALTHY! Served with the most incredible tangy, sweet, and creamy yogurt garlic dipping sauce, they’re the kind of snack (or side dish) that makes you forget you’re eating vegetables.

I was on the hunt for a healthier alternative to French fries (because sometimes a girl wants fries AND balance), and these golden little guys delivered big time. Ultra easy to crisp up in the air fryer, they’re the perfect excuse to say: “Yes, I’ll have fries with that”…and still feel good about it.

And let’s be real—the fries are fabulous, but the garlic yogurt dipping sauce? That’s the showstopper. It’s a spin-off of the sauce I used on my tandoori chicken pizza (that pizza was bomb, guys). Bonus: you can totally whip it up with homemade sous vide yogurt if you’ve got a batch chilling in the fridge.

Not in the mood for yogurt sauce? No problem. Try dunking these fries into this creamy Cajun remoulade or a fresh, herby chimichurri sauce. Either way, you win.

And if you’re all about parsnips (welcome to the club), you need to check out my honey roasted parsnips or these sous vide parsnips. Both are serious flavor bombs.

Why this recipe works

• Crispy edges + tender centers: The air fryer works its magic so you get that fry-like texture without all the oil.
• The dipping sauce is everything: You’ll want to dunk all the things in it. Fries, veggies, pita bread—don’t say I didn’t warn you.
• Veggie upgrade: Parsnips are a fun, healthier swap for potatoes—and even picky eaters go for them.

Jump to:

• Why this recipe works
• What is a Parsnip?
• Make It a Meal
• Ingredients
• Variations and substitutions
• Step by step instructions
• How to make garlic yogurt sauce
• Expert tips
• Frequently asked questions
• Storing Instructions
• More air fryer recipes
• Recipe
• 💬 Comments

What is a Parsnip?

If you’ve ever mistaken a parsnip for a pale carrot, you’re not alone. Parsnips are root vegetables closely related to both carrots and parsley. They’ve got cream-colored flesh and a naturally sweet, earthy flavor that intensifies when roasted.

Personally, I prefer them to carrots. They’re a bit more mellow, and thanks to their higher starch content, they crisp up beautifully—which makes them perfect for fries.

Make It a Meal

Turn your parsnip fries into a full-on feast by pairing them with:

• Sous Vide Beef Tenderloin with Red Wine Mushroom Sauce
• Teriyaki Marinated Grilled Lamb Chops
• The Easiest Cured Salmon (Cured Gravlax)

Or just serve them as a fun appetizer with a variety of dipping sauces.

Ingredients

The full list of ingredients can be found in the recipe card at the bottom of the post. 

I choose to cook them with avocado oil, but coconut oil, vegetable oil, peanut oil, or any other high smoke point oil will work. Do not try to use olive oil or butter as they can burn in the high heat oven and give your parsnip fries a bitter taste.

For the yogurt sauce, you can substitute garlic powder for the roasted garlic if it's easier. I love to roast my own garlic because it has such a great flavor!

Don't substitute regular yogurt for Greek yogurt! The Greek yogurt has that delicious thick, creamy tangy flavor to it that regular yogurt doesn't have.

The full list of ingredients and amounts can be found in the recipe card at the bottom of the post. 

Variations and substitutions

• Substitute any high smoke point oil like coconut oil, peanut oil, vegetable oil for the avocado oil. DO NOT use olive oil or butter as it may burn in the high heat of the oven and give your fries a bitter taste. 
• Substitute ½ teaspoon of garlic powder for the roasted garlic if desired when making the yogurt sauce.
• For some spice, add a pinch of paprika or cayenne pepper to the fries and/or the dip.

Step by step instructions

Cut the parsnips in matchsticks using a sharp knife. Place them in a bowl and toss with the avocado oil and salt.

Remove and sprinkle with garlic powder. Place back in the oven and bake another 5 minutes.

Remove and serve with the yogurt garlic dipping sauce.

How to make garlic yogurt sauce

Combine all the ingredients in a bowl and mix well to combine. 

**If using the roasted garlic, mash the cloves on the side of the bowl to incorporate them into the sauce. 

Expert tips

1. Cut the parsnips into thin strips, similar to French fries, for the best evenly cooked results.
2. Don't add the garlic powder to the parsnip fries until the last 5 minutes of cooking otherwise it will burn and become bitter. 
3. I do NOT recommend using yogurt other than Greek yogurt. You results may be watered down and not have the same tangy flavor if you don't use Greek yogurt.

Frequently asked questions

Storing Instructions

Store cooled fries in an airtight container in the fridge for up to 3 days. To reheat, pop them back into the air fryer at 375F for 3–4 minutes until crispy. (Don’t microwave unless you’re into soggy fries…which, I’m guessing you’re not.)

More air fryer recipes

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