Healthy Maple Glazed Carrots (Oven or Air Fryer)
This easy maple-glazed carrots recipe is a fast, healthy side made with olive oil, maple syrup, garlic, and thyme. Air fry or roast in under 25 minutes for a naturally sweet and savory vegetable dish perfect for weeknights or holidays.
These healthy maple-glazed carrots are one of those go-to sides that check all the boxes: quick, flavorful, and always a hit with the family. Carrots get tossed with maple syrup, garlic powder, dried thyme, and a little olive oil, then oven-roasted or air-fried until caramelized and tender. The natural sweetness of the carrots really shines with just the right balance of savory herbs.
This healthy veggie side is perfect for busy weeknights when you need something fast but still want it to taste like you put in some effort. I also make them for holiday dinners because they add a pop of color and yummy flavor that fits right in with all the festive dishes. And honestly? My kids eat them up like candy. Unlike the old-school version that’s drenched in sugar and butter, this lighter take keeps the carrots the star of the show. I would rather save my sugar calories for dessert, not on my carrots.
Why You’ll Love This Maple Glazed Carrots Recipe
- Naturally sweet and savory: The maple syrup and garlic-thyme combo enhances the carrots’ earthy flavor.
- Quick and easy to prep: Ready in 20 minutes with minimal cleanup.
- Versatile for any meal: Great for weeknights or holiday spreads.
- Healthier than traditional versions: No butter or brown sugar overload here.
Ingredients & Substitutions
Here is everything you need to make maple glazed carrots:
- Carrots: I use standard orange carrots, peeled and sliced into sticks. You can swap with baby carrots, rainbow carrots, or even parsnips.
- Light Olive Oil: Helps the glaze coat evenly and adds a hint of richness. Try avocado oil or melted coconut oil if you prefer.
- Maple Syrup: Use pure maple syrup for the best flavor. You can sub with honey or agave if needed.
- Garlic Powder: Adds depth without overpowering. You could use fresh minced garlic or onion powder for a twist.
- Dried Thyme: Gives an herby finish. Try rosemary or Italian seasoning for a flavor change.
- Salt: Brings out all the flavors. Sea salt or kosher salt both work great.
- Pepper: Just a dash adds a tiny kick. Want more heat? Add a pinch of cayenne or chili flakes.
Easily Adapt This Recipe for Any Diet
This recipe is naturally easy to tweak! Follow these simple swaps to make it gluten-free, dairy-free, or vegan while keeping the same great texture and flavor.
- Gluten-Free: Naturally gluten-free as written.
- Dairy-Free: No butter needed—olive oil keeps it light and dairy-free.
- Vegan: This one’s already vegan-friendly!
💡 Pro Tip: If you try a substitution, let us know how it worked in the comments!
How to Make My Maple Glazed Carrots Recipe
Here are easy, detailed, step-by-step instructions for air frying or oven roasting that are also repeated in the recipe card at the bottom of this blog post.
Step 1: Prep the Carrots
Peel and slice 1 pound of carrots into sticks or rounds. Try to keep them roughly the same size for even cooking.
Step 2: Toss with Glaze
In a mixing bowl, combine 2 tablespoons light olive oil, 2 tablespoons maple syrup, 1 teaspoon garlic powder, 1 teaspoon dried thyme, 1 teaspoon salt, and a dash of pepper. Add the carrots and toss until well coated.
Step 3: Cook
For Air Fryer: Place glazed carrots in the air fryer basket in a single layer. Air fry at 400°F for 10-15 minutes, shaking halfway through.
For Oven Roasting: Spread carrots on a parchment-lined baking sheet. Roast at 425°F for 20-25 minutes, flipping halfway, until tender and slightly caramelized.
My Expert Recipe Tips
- Cut evenly for best texture: Similar-sized pieces help everything cook evenly.
- Don’t overcrowd the pan or basket: This helps the carrots get crispy and glazed, not soggy.
- Taste before serving: Adjust salt or pepper at the end if needed.
- Add fresh herbs before serving: A sprinkle of fresh thyme or parsley adds brightness.
Delicious Serving Suggestions
- Serve with roasted protein: These lightly sweetened carrots pair well with my sous vide pork loin roast or pan-seared chicken breasts.
- Holiday side dish: Bright and festive for Thanksgiving or Christmas dinner.
Frequently Asked Questions
Do you love carrots? Check out more of my easy and healthier carrot recipes:
Healthy Maple Glazed Carrots (Oven or Air Fryer)
Ingredients
- 1 pound carrots
- 1 tablespoon light olive oil
- 1 tablespoon maple syrup
- 1 teaspoon garlic powder
- 1 teaspoon dried thyme
- 1 teaspoon salt
- dash black pepper
Instructions
- Peel and slice 1 pound of carrots into sticks or rounds. Try to keep them roughly the same size for even cooking.
- In a mixing bowl, combine 2 tablespoons light olive oil, 2 tablespoons maple syrup, 1 teaspoon garlic powder, 1 teaspoon dried thyme, 1 teaspoon salt, and a dash of pepper. Add the carrots and toss until well coated.
- For Air Fryer: Place glazed carrots in the air fryer basket in a single layer. Air fry at 400°F for 10-15 minutes, shaking halfway through.For Oven Roasting: Spread carrots on a parchment-lined baking sheet. Roast at 425°F for 20-25 minutes, flipping halfway, until tender and slightly caramelized.
Video
Notes
Nutrition
This recipe has been reviewed by a healthcare professional for its nutritional balance and alignment with healthy eating principles.
These delicious carrots are perfect for when you need a quick and healthy side dish. Let me know how they turn out in the comments 🙂