Maple Spiced Roasted Carrots

Let’s be honest… we need more veggies around the fall holidays – as well as all year round. And not the ‘candied’ ones smothered in marshmallows. Honest, simple, delicious veggies. That’s why I created the most comforting, flavorful dish for your next party or holiday dinner: Maple Spiced Roasted Carrots. These are the kind of veggies you’ll actually look forward to eating. Let me show you how to make them.

My intern and I were making these together this week, and we kept eating them straight from the pan, saying, “yummmm—these are amazing.” Something about the way the flavors blend together makes this dish just… awesome.

Why make the Maple Spiced Roasted Carrots

Besides being a great way to get more veggies on your plate, this dish comes with some great benefits. Carrots are packed with beta-carotene, which converts to vitamin A and supports eyesight, immune function, and skin health. The olive oil in this recipe helps with absorption since vitamin A is fat-soluble. The garlic adds depth to the flavor while bringing its own immune-supporting properties, which is especially helpful during cold and flu season. The lemon juice adds a little vitamin C, and the cumin helps with digestion while making the whole dish more interesting. The maple syrup ties everything together and brings that subtle caramelization without dumping in a ton of refined sugar. And let’s not forget about fiber. Whether raw or roasted, carrots bring plenty of fiber, which keeps digestion moving. 

Fresh vs cooked veggies

I get a lot of questions about whether fresh or cooked veggies are more healthful and if nutrients get ‘boiled out’ if you cook them too much. Some nutrients are destroyed by heat, time/air or exposure to water (vitamin C and some B vitamins in particular) but, like everything in nutrition, it’s not that simple. Carrots are a great example here, actually. They do contain vitamin C and some B-vitamins (biotin and B-6). Let’s say you buy old carrots. Then you keep them in your fridge for a couple weeks. Then you boil them for a long time. Then you bake them at a high heat for a long time. You might not have much biotin, B-6 or vitamin C left, it’s true.

However, if we keep going with that example of those poor over-cooked carrots, there’s still hope. Some vitamins are enhanced by cooking! Take beta-carotene, for example, which converts to Vitamin A in the body and is known for aiding in eyesight and acting as a powerful antioxidant. It is a fat-soluble vitamin so the heat and the healthy olive oil in this recipe may enhance absorption. Further, even if there are no vitamins left at all, you still get the fiber from veggies. What I tell my clients is: mix it up. Eat some raw and some cooked veggies. Don’t worry about it all too much. The body knows what to do.

How to make the Maple Spiced Roasted Carrots

Prepping the carrots

This dish is the definition of low effort, high reward. The only part that might seem confusing is how to cut the carrots, but there’s no single right way. I like to take a medium-sized carrot, slice it in half lengthwise, and then cut those pieces in half across the middle to make large matchsticks. This way, they cook evenly and are easy to eat. If the carrots are thin enough, you can leave them whole.

Making the glaze

Once the carrots are cut, they go into a parchment-lined dish, which keeps them from sticking and makes cleanup a lot easier. In a small bowl, mix together the lemon juice, maple syrup, cinnamon, cumin, and minced garlic. The sauce is simple but works perfectly with the natural sweetness of the carrots. If you’re not a fan of chopping garlic, a garlic press works well and saves time. After everything is mixed, drizzle the sauce over the carrots, toss to coat, and spread them out evenly. They roast in the oven at 400°F for about 20 to 25 minutes, flipping halfway through.

Garnishing the dish 

When they come out, they’ll be soft but not mushy, with just the right amount of caramelization. A sprinkle of flakey sea salt on top is a must, in my opinion, because vegetables need salt. It brings out their natural flavors and makes the whole dish more balanced. If you’re eating a generally unprocessed diet, you’re already getting plenty of potassium from fruits and vegetables, which helps balance out sodium intake. Fresh foods naturally contain almost no salt, so adding some here and there isn’t something I worry about unless there’s a medical reason to.

Maple Spiced Roasted Carrots FAQs 

Can I make these ahead of time?

Yes! You can roast the carrots in advance and reheat them in the oven at 350°F for about 10 minutes before serving. They also make fantastic leftovers—just ask my jealous co-workers.

What can I use instead of maple syrup?

You can swap in honey or agave for a similar sweetness. If you need a lower-sugar option, try a pinch of cinnamon with a drizzle of olive oil for natural caramelization.

Can I add other veggies to this recipe?

Definitely! This maple-spiced sauce is great on sweet potatoes, turnips, or even parsnips. Roast them together for a colorful, nutrient-packed side dish.

What should I serve these with?

These carrots go perfectly with Thanksgiving turkey, roasted chicken, grain bowls, or even as a simple snack. They pair especially well with other fall flavors like butternut squash, sage, and cranberries.

Maple Spiced Roasted Carrots- not just for the holidays 

Even though I originally created these Maple Spiced Roasted Carrots with Thanksgiving in mind, there’s no reason to save them just for the holidays. They’re easy enough to make for a weeknight dinner but flavorful enough to serve for a special occasion. They pair well with everything from roasted chicken to grain bowls, or you can just eat them straight from the pan like I did.

If you love the idea of Maple Spiced Roasted Carrots, be sure to try some of my other side-dishes like my Farro Risotto with Butternut Squash and Sage,  Simple Pumpkin Hummus, and Vegan Cranberry Sauce. You’ll notice that all of my recipes are vegetarian or vegan, they use natural sweeteners like maple syrup and honey, and they celebrate the flavor of the natural ingredients. I use lots of herbs and spices year-round, and my recipes are always quick and easy to make, too. Life is busy! Cooking should be easy and fun. Enjoy!

Maple Spiced Roasted Carrots

There's one word for these carrots: cozy! They are so light, flavorful, healthy and delicious.

5 from 1 vote

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Course: Side Dish

Cuisine: Americana

Keyword: carrot recipe, carrots, maple carrots, maple spiced roasted carrots, oven roasted carrots, roasted carrots

Prep Time: 10 minutes minutes

Cook Time: 20 minutes minutes

Total Time: 30 minutes minutes

Servings: 2 servings

Calories: 213kcal

Author: Ginger Hultin

Ingredients

• ▢ 4 large carrots (peeled and cut into large matchsticks)
• ▢ 2 tablespoons extra-virgin olive oil
• ▢ 1 tablespoon freshly squeezed lemon juice
• ▢ 2 teaspoons maple syrup
• ▢ 1/2 teaspoon ground cinnamon
• ▢ 1 clove garlic (minced)
• ▢ 1/2 teaspoon ground cumin
• ▢ 1/2 teaspoon freshly ground black pepper
• ▢ 1/2 teaspoon salt (extra for garnish at the end)

Instructions

• Preheat the oven to 425°F and line a large roasting pan with parchment paper. Peel and quarter carrots into long matchsticks and place on pan.
• Combine the oil, lemon juice, maple syrup, cinnamon, garlic, cumin, pepper and salt in a small bowl and mix well. Pour over carrots and toss to coat.
• Bake for 30-35 minutes, flipping carrots after 10 minutes, until the carrots start to brown slightly.

Nutrition

Serving: 1g | Calories: 213kcal | Carbohydrates: 19.2g | Protein: 1.5g | Fat: 15.4g | Saturated Fat: 2.1g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 685mg | Fiber: 4g

Tried this recipe?Mention @champagnenutrition