Name: Healthy Smashed Carrots
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Cuisine: American
Ingredients: 1 1/2 lb carrots, peeled and cut into chunks; 2 tbsp olive oil; 1/2 tsp garlic powder; 1/2 tsp smoked paprika (optional); Salt and pepper, to taste; 2 tbsp fresh parsley or dill, chopped (for garnish)

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These healthy smashed carrots are a simple, vibrant side dish that I love making when I want something nourishing but still fun. Roasted until tender, smashed for texture, then broiled until caramelized, they deliver natural sweetness with a satisfying crisp edge. A drizzle of olive oil and a sprinkle of herbs or spices finish them off beautifully.

Why You’ll Love This Recipe

I love this recipe because it transforms humble carrots into a crave-worthy side dish. Smashed carrots have a mix of textures—soft inside, crisp edges outside—and they feel special without needing much effort. They’re naturally sweet, nutrient-dense, and perfect for pairing with just about any main course. Plus, they’re kid-friendly and meal-prep friendly. Healthy Smashed Carrots

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

• 1 ½ lb carrots, peeled and cut into chunks
• 2 tbsp olive oil
• ½ tsp garlic powder
• ½ tsp smoked paprika (optional)
• Salt and pepper, to taste
• Fresh parsley or dill, chopped (for garnish)

Directions

I preheat my oven to 425°F (220°C).
I boil the carrot chunks in salted water for 10–15 minutes until they’re fork-tender.
I drain the carrots and place them on a baking sheet lined with parchment paper.
Using the bottom of a glass or jar, I gently smash each carrot until slightly flattened.
I drizzle with olive oil, then season with garlic powder, paprika (if using), salt, and pepper.
I roast the smashed carrots for 20–25 minutes, flipping halfway through until they’re golden and crispy on the edges.
I sprinkle fresh herbs on top before serving.

Servings and timing

This recipe makes about 4 servings. It takes 10 minutes to prep, 15 minutes to boil the carrots, and about 25 minutes of roasting time—ready in under 50 minutes total.

Variations

Sometimes I add a sprinkle of Parmesan or nutritional yeast for a cheesy flavor. I’ve also used cumin and coriander for a more spiced version, or topped them with a dollop of Greek yogurt mixed with lemon and garlic for a tangy finish. For a little sweetness, I drizzle a bit of honey or maple syrup just before serving.

storage/reheating

I store leftovers in an airtight container in the fridge for up to 4 days. To reheat, I place them on a baking sheet and roast at 375°F (190°C) for about 10 minutes, or until warm and crisp. I avoid microwaving to keep the texture from getting mushy.

FAQs

Can I use baby carrots instead?

Yes, I boil baby carrots whole and smash them the same way—no peeling or chopping required.

How do I keep the carrots from sticking when smashing?

I place a piece of parchment or wax paper over the carrots before smashing to prevent sticking to the glass.

Can I make these ahead of time?

Yes, I boil and smash the carrots in advance, then roast them just before serving for the best texture.

Are these good for meal prep?

Absolutely. I make a batch at the start of the week and reheat in the oven as needed—they hold up really well.

What can I serve these with?

I like pairing them with roasted chicken, grilled fish, veggie burgers, or even as part of a grain bowl.

Conclusion

Healthy smashed carrots are one of my go-to sides when I want something wholesome, colorful, and a little different. They’re simple, customizable, and full of flavor with minimal ingredients. Whether I’m cooking for a weeknight dinner or adding variety to my meal prep, these carrots always deliver.