I’m a Certified Nutrition Coach, gluten-free recipe creator, and home detoxification expert with a focus on gut health. I show burned-out women with digestive issues how to take a proactive, holistic approach to healing by sharing nutrient-dense recipes, and sustainable lifestyle tips that are easy to implement in everyday life.
Sautéed carrots are a simple and delicious gluten-free side dish that goes well with various main dishes. Browning them in buttery ghee brings out their natural sweetness, which is further emphasized by a sweet and spicy honey-pepper glaze.
Whether you need a healthy side dish for a weeknight dinner or a full holiday spread, these sautéed carrots are an easy win that everyone will love. With only five ingredients and no special skills required, you’ll have this recipe on the table in 20 minutes or less.
Yes! Carrots are a yummy source of fiber and complex carbohydrates with a low glycemic index which helps balance blood sugar.
Surprisingly, sautéed carrots are healthier than raw carrots. Cooking helps break them down so they’re easier to digest. Sautéing in a little fat also helps the body absorb more vitamin A, a fat-soluble vitamin our bodies convert from beta-carotene.
Interestingly, carrots are also a complete protein, although they don’t contain very much.
Key Ingredients
Carrots: Choose any variety of carrots you like, although I prefer rainbow carrots. They offer a more diverse flavor and nutrient profile (plus, they’re so pretty!). While available year-round, carrots have two seasons. Fall carrots tend to be sweeter and a little larger than spring carrots, making them especially tasty. Organic carrots are typically inexpensive, so opt for those if you can.
Ghee: Also known as clarified butter, ghee is the fat left behind after the lactose, casein, and whey have been removed from butter. It’s a great option for those with dairy intolerances who want that buttery flavor without the side effects. It also contains butyrate, an anti-inflammatory short-chain fatty acid critical for a healthy gut.
Raw Honey: I rarely add sugar to anything, but raw honey pairs so beautifully with sautéed carrots and black pepper that I can’t resist. Raw honey has antibacterial properties, so it’s a nice treat now and then. Local honey in a glass jar is ideal.
See the recipe card below for the full ingredient list and instructions.
Recipe Variations
Sautéed carrots are suitable for just about anyone, which is one of the reasons why I love this recipe. They’re naturally gluten-free, vegetarian, low-histamine and suitable for the Simple Carbohydrate Diet. Here are some easy substitutions for other therapeutic dietary protocols.
Body Ecology and Low-FODMAP Diet
To reduce the sugar, omit the honey and use Pure Liquid Monk Fruit DropsNote: Monk fruit is much sweeter than honey, so start with 30 drops and adjust as needed.
Vegan Sautéed Carrots
Swap Pure Liquid Monk Fruit Drops in place of the honey (see bullet above for quantity).
Extra virgin olive oil, avocado oil, or walnut oil are all great alternatives to ghee. Each imparts a different flavor to the carrots, so experiment with what you like best.
Recipe Tip
If the carrots stick to the pan, deglaze with a tablespoon of chicken, beef, or veggie broth (be careful–it’ll splatter). Repeat as necessary.
How to Sauté Carrots
Heat the Ghee: Warm the ghee or oil in a large skillet or sauté pan on medium-low heat.
Sauté the Carrots: Add the sliced carrots, sprinkle with salt, and stir occasionally to prevent sticking. Cook until slightly browned and tender with a little crunch (about 12-15 minutes).
Glaze the Carrots: Remove the sautéed carrots from the heat and drizzle with raw honey. Add the black pepper and toss until thoroughly coated. Adjust the seasonings if desired.
Plate and Serve Warm: Sautéed carrots taste great with chicken, bison, or wild salmon and steamed kale. Refrigerate leftovers in an airtight glass container for up to 4 days.
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With only five ingredients and minimal prep, this simple recipe for sautéed carrots could not be easier. In 20 minutes or less, you’ll have a healthy, sweet, and spicy gluten-free side dish the whole family will love.
Ingredients
Scale
1 tablespoonghee or grass-fed butter (see dairy-free alternatives below)
1 pound carrots with skins, stems removed, cut on the bias to 1/8” slices
1/4 teaspoon fine salt
2 teaspoonsraw honey
1/2 teaspoonfresh cracked black pepper (about 30 spins in a pepper mill)
Instructions
Heat the Ghee: Warm the ghee or oil in a large skillet or sauté pan on medium-low heat.
Sauté the Carrots: Add the sliced carrots, sprinkle with salt, and stir occasionally to prevent sticking. Cook until slightly browned and tender with a little crunch (about 12-15 minutes).
Glaze the Carrots: Remove the sautéed carrots from the heat and drizzle with raw honey. Add the black pepper and toss until thoroughly coated. Adjust the seasonings if desired.
Plate and Serve Warm: These sautéed carrots taste great with chicken, bison, or wild-caught salmon and steamed kale. Refrigerate leftovers in an airtight glass container for up to 4 days.
Notes
Ghee Substitutions: Extra virgin olive oil, avocado oil, and walnut oil are all delicious, healthy, vegan substitutions for ghee or butter.
Honey Substitutions: To make this recipe suitable for vegans, the Body Ecology Diet, and low-FODMAP, use Pure Liquid Monk Fruit Drops instead of raw honey. Start with 30 drops and add more to taste.
