Beth Warren Nutrition Blog

Sweet Potato and Parsnip Latkes

December 4, 2018

Did you know that sweet potatoes have a lower glycemic index than potatoes? That means they convert into sugar more slowly once inside your body than white potatoes. Sweet potatoes are also high in beta carotene and vitamin A, contributing to that orange color, which are both important contributors to eye health. 



  1. 2 sweet potatoes (the "skinnier" ones), chopped in chunks
  2. 1 large parsnip, chopped in chunks
  3. 1 jalapeno pepper, stems and seeds removed
  4. 1 egg
  5. 2 tbsp parsley, chopped
  6. Salt and pepper, to taste
  7. Coconut oil, optional, if frying
  8. Extra virgin olive oil, optional, if baking
  9. Siracha sauce, optional, to taste


  1. In a food processor, pulse the sweet potato and parsnip pieces.
  2. Add in the jalapeno, parsley, salt and pepper and turn the processor on for about 30 seconds, until fully combined.
  3. In a bowl, whisk the egg.
  4. Add the potato mixture to the egg and mix to combine.
  5. Take about two tablespoons of the mixture and form into thin patties.
  6. If frying: In a medium sauce pan, add about 1 tbsp coconut oil. Once melted, add the latkes, about 4 at a time (re-adding and melting coconut oil), cooking at about 2-4 minutes per side.
  7. If baking: On a baking sheet lined with parchment paper, place the latkes and drizzle olive oil on top. Bake at 350 degrees for about 10-20 minutes, until desired crispiness.
  8. When completed, place on wired drying wrack (with a paper towel underneath to absorb excess oil).


  1. Although coconut oil is a cleaner alternative to vegetable or other oils used for frying, it is still caloric. For a healthier recipe, opt for the baking variation.
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