Description
These Healthy Smashed Carrots are roasted to perfection with olive oil, herbs, and parmesan for a nutritious side dish that’s packed with flavor. Ideal for busy weeknights or meal prep, they’re low-carb, gluten-free, and irresistibly crispy.
Ingredients
Scale
- 2 pounds carrots (about 10–12 medium), peeled and cut into 2-inch pieces
- 1 ½ tablespoons olive oil
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
- ½ teaspoon dried thyme (or preferred dried herbs)
- 2 tablespoons grated parmesan cheese
- Fresh parsley, chopped (for garnish)
Instructions
- Boil Carrots: Bring a large pot of salted water to a boil. Add carrots and cook for 12–15 minutes until fork-tender. Drain and cool slightly.
- Smash: Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper. Place carrots on sheet and gently flatten using a glass or measuring cup.
- Season: Drizzle with olive oil, sprinkle garlic powder, onion powder, salt, pepper, and thyme.
- Roast: Bake for 25–30 minutes until edges are golden and crisp.
- Add Parmesan: In the last 5 minutes, sprinkle parmesan over carrots and return to oven.
- Garnish & Serve: Top with fresh parsley and serve hot.
Notes
- Use parchment paper to prevent sticking and help with crisping.
- Don’t overcrowd the pan—leave space between carrots for even roasting.
- Boil until very tender so they smash easily without breaking apart.
- Make it vegan: Skip the cheese or use dairy-free parmesan.
- Storage: Refrigerate up to 4 days. Reheat in oven or air fryer for crispiness.
- Prep Time: 10 minutes
- Cook Time: 45 minutes
- Category: Side Dish
- Method: Roasted
- Cuisine: American
Nutrition
- Serving Size: 1 portion
- Calories: 120
- Sugar: 5g
- Sodium: 210mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 14g
- Fiber: 4g
- Protein: 2g
- Cholesterol: 2mg
Keywords: Healthy Smashed Carrots, Roasted Carrot Side Dish, Parmesan Carrots, Low Carb Vegetables, Crispy Carrots Recipe