Go Back

Healthy Smashed Carrots – Tender, Flavorful & Perfectly Seasoned

Transform ordinary carrots into a delicious side with these Healthy Smashed Carrots! Lightly roasted, smashed to perfection, and seasoned with herbs and spices, they’re a nutritious, flavorful addition to any meal. Quick, easy, and perfect for weeknight dinners, family meals, or holiday spreads.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 50 minutes
Course Appetizer, Healthy Snack, Side Dish
Cuisine American, Comfort Food, Healthy, Mediterranean
Servings 6
Calories 90 kcal

Equipment

  • Baking sheet or roasting pan
  • Parchment paper or silicone mat
  • Mixing bowl
  • Spatula
  • Potato masher or fork
  • Optional: food processor for puree variations, cooling rack for serving

Ingredients
  

Carrots:

  • 1 lb (450 g) fresh carrots, medium-sized
  • 1–2 tbsp olive oil, avocado oil, or ghee

Seasonings:

  • ½ tsp salt
  • ¼ tsp black pepper
  • ½ tsp garlic powder (optional)
  • ½ tsp smoked paprika or chili flakes (optional)
  • Fresh herbs for garnish (thyme, parsley, dill, rosemary)

Optional Boosters:

  • 1 tsp honey or maple syrup
  • Zest of ½ lemon or orange
  • Balsamic glaze for drizzling
  • Toasted seeds (pumpkin, sesame)

Instructions
 

  • Preheat Oven & Prep Carrots:
    .Preheat oven to 400°F (200°C). Wash, peel, and trim carrots if necessary. Slice larger carrots into uniform sticks.
  • Toss with Oil & Seasonings:
    In a mixing bowl, toss carrots with olive oil, salt, pepper, garlic powder, and optional spices until evenly coated.
  • Roast Carrots:
    Spread carrots in a single layer on a lined baking sheet. Roast for 20–25 minutes, turning halfway through, until tender with slightly caramelized edges.
  • Smash Carefully:
    Remove carrots from the oven and let cool slightly. Use a fork or potato masher to gently flatten each carrot without puréeing.
  • Add Optional Finishing Touches:
    Drizzle with honey, maple syrup, or balsamic glaze. Sprinkle fresh herbs, citrus zest, or toasted seeds over the top.
  • Serve:T
    ransfer to a serving platter and enjoy warm as a side dish for roasted meats, grains, or salads.

Notes

  • Storage: Refrigerate in an airtight container for 3–4 days. Reheat gently in the oven or skillet. Freeze for up to 2 months and reheat before serving.
  • Baby Carrots: Can be used but adjust roasting time accordingly.
  • Vegan & Paleo-Friendly: Use plant-based oils and skip honey if needed.
  • Flavor Variations: Mediterranean (garlic + rosemary + lemon), sweet & savory (honey + cinnamon), or spicy (smoked paprika + chili flakes).
  • Serving Tips: Arrange on a platter with fresh herbs or citrus slices for an elegant presentation.
Keyword Gluten-Free, healthy side dish, holiday sides, paleo-friendly, roasted carrots, smashed carrots, Vegan, vegetable side