Maple Glazed Carrots

Tanya Eisenwasser

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Tender carrots in a buttery maple glaze with fresh thyme.

Prep 5 min

Cook 20 min

Serves 4

Gluten-free

Ingredients

• 1 pound fresh carrots, peeled and cut into 1/2-inch coins
• 2 tablespoons butter (or olive oil for dairy-free)
• 1 1/2 tablespoons pure maple syrup
• 1/2 teaspoon sea salt
• 1 teaspoon fresh thyme leaves

Instructions

1. Preheat oven to 400°F (200°C).
2. Melt the butter, then toss the carrots with the butter, maple syrup, salt, and thyme until evenly coated.
3. Spread in a single layer on a baking sheet. Do not overcrowd.
4. Roast for 18-20 minutes, stirring once halfway through, until tender and caramelized at the edges. Watch closely in the last few minutes, since the maple glaze can darken quickly.
5. Transfer to a serving dish and spoon any glaze from the pan over the top. Serve immediately.

Tips & Substitutions

• Cut carrots to similar sizes so they cook evenly. Coins or sticks both work well.
• Use pure maple syrup, not pancake syrup or maple-flavored syrup, which often contain additives.
• Olive oil works in place of butter if you avoid dairy. The flavor is less rich but still delicious.
• Pan-glaze method: Sauté carrots in butter over medium heat for 8-10 minutes, then add maple syrup, salt, and thyme and cook 3-4 more minutes until glossy.
• Fresh rosemary can stand in for thyme. Use about half as much, since rosemary is stronger.

Why This Works

Carrots. Naturally low in histamine and generally well tolerated. Roasting concentrates their natural sweetness, which pairs well with a small amount of maple.

Butter. Use fresh, non-cultured butter, which is generally well tolerated by people who handle dairy. Skip cultured or browned butter if you tend to react. Olive oil is a fine swap if dairy is an issue.

Pure maple syrup. Considered low in histamine and commonly included on low histamine sweetener lists. Some people prefer to keep added sugars modest, since blood sugar swings can affect symptoms for some.

Fresh thyme. Fresh herbs are generally well tolerated and add flavor without the concentrated compounds found in some dried spice blends. Individual tolerance may vary.

Storage

Best served fresh from the oven. If you have leftovers, cool and refrigerate them promptly in an airtight container and eat within 24 hours. Since this is a vegetable dish, histamine buildup is less of a concern than with protein dishes, but freshness is still ideal.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.