Name: Healthy Smashed Carrots
Prep time: 10 min
Cook time: 45 min
Total time: 55 min
Cuisine: Mediterranean
Ingredients: 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)

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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. Whether you’re serving them alongside your main dish or preparing them for meal prepping, this recipe will surely be a hit at the table. Healthy Smashed Carrots

Why You’ll Love This Recipe

These Smashed Carrots are a fun, flavorful, and healthy side dish that’s sure to elevate any meal. The carrots are soft on the inside, with a crispy, golden exterior that adds texture and flavor. The combination of garlic, onion powder, and thyme enhances the natural sweetness of the carrots, while the parmesan adds a touch of richness. Whether you’re looking for a quick weeknight side dish or a meal prep option, these carrots fit the bill perfectly. Plus, they’re vegan adaptable, making them versatile for different dietary needs.

Ingredients (Serves 4)

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)

Directions

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 the oven to 425°F (220°C). Line a baking sheet with parchment paper. Place the boiled carrots on the sheet and gently flatten using a glass or measuring cup.
Season:
Drizzle the olive oil over the carrots, then sprinkle with garlic powder, onion powder, salt, pepper, and thyme.
Roast:
Bake for 25–30 minutes until the edges are golden and crisp.
Add Parmesan:
In the last 5 minutes, sprinkle parmesan over the carrots and return to the oven until melted and golden.
Garnish & Serve:
Top with fresh parsley and serve hot.

Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes
Servings: 4

Variations

Make it Vegan: Skip the parmesan or use dairy-free parmesan for a vegan version.
Add a Kick: Sprinkle a pinch of red pepper flakes for a spicy twist.
Change up the Herbs: Experiment with different herbs such as rosemary or oregano for a new flavor profile.

Storage

Make-Ahead: Store leftovers in the fridge for up to 4 days. Reheat in the oven or air fryer for best results to keep them crispy.
Freezing: These smashed carrots freeze well. Allow them to cool completely before freezing in an airtight container for up to 2 months.

Nutrition (Per Serving)

Calories: 120 kcal
Sugar: 5g
Sodium: 210mg
Fat: 6g
Saturated Fat: 1g
Unsaturated Fat: 5g
Carbohydrates: 14g
Fiber: 4g
Protein: 2g
Cholesterol: 2mg

Conclusion

These Healthy Smashed Carrots are a simple yet flavorful addition to any meal. Whether you’re preparing them for a quick weeknight dinner or making them in advance for meal prep, they’re sure to impress. With their crispy edges and savory flavor, they make the perfect side dish for just about any main course. Enjoy them fresh, or store for later—either way, they’re a delightful, healthy option your family will love!