Healthy Smashed Carrots – Crispy Edges, Tender Centers & Packed with Flavor
These Healthy Smashed Carrots are a delicious twist on roasted veggies—crispy on the outside, tender on the inside, and bursting with natural sweetness. Lightly smashed and seasoned with olive oil, garlic, and herbs, they’re roasted to golden perfection for a side dish that’s both wholesome and crave-worthy. Perfect for weeknight dinners, holiday spreads, or meal prep, these carrots are gluten-free, vegan-friendly, and loaded with fiber and nutrients. Serve with a yogurt dip or tahini drizzle for extra flair!
Equipment
- Medium pot or steamer basket (for cooking carrots)
- Potato masher or sturdy fork
- Mixing bowl
- Serving dish
Ingredients
- 1 lb fresh carrots, peeled and cut into uniform pieces
- 2 tablespoons olive oil or avocado oil
- 2 cloves garlic, minced (or 1 teaspoon garlic powder)
- 1 teaspoon fresh thyme or parsley (or ½ teaspoon dried herbs)
- Juice and zest of ½ lemon
- Salt and pepper, to taste
- Optional: pinch of chili flakes for heat
- Optional: 1 teaspoon honey or maple syrup for sweetness
Instructions
- Prepare the carrots: Wash, peel (optional), and cut carrots into uniform pieces for even cooking.
- Cook the carrots: Boil, steam, or roast carrots until tender but not mushy (about 15-20 minutes). Test with a fork.
- Smash: Drain carrots and transfer to a bowl. Use a potato masher or fork to gently smash the carrots to your desired consistency.
- Season: Add olive oil, garlic, lemon juice and zest, herbs, salt, and pepper. Mix well. Adjust seasoning to taste. Add optional chili flakes or honey/maple syrup if desired.
- Serve: Garnish with additional herbs or lemon zest if desired. Serve warm.
Notes
- For creamier texture without dairy, add a splash of plant-based milk or avocado while smashing.
- Avoid overcooking carrots to prevent a mushy texture.
- Use fresh herbs for vibrant flavor; dried herbs work well but reduce quantity.
- Leftovers can be refrigerated in an airtight container for up to 4 days and gently reheated.
- Feel free to customize by adding roasted garlic, ginger, or swapping lemon for lime for a different twist.