Roasted Carrots with Tahini Sauce & Toasted Pumpkin Seeds

Roasted Carrots with Creamy Tahini Sauce & Toasted Pumpkin Seeds

Written by Dietitian & Mom: Elis Halenko

Sweet, nutty, and perfectly caramelized—this is your new favorite side dish.

There’s something magic about what the oven does to carrots. Their natural sugars caramelize, the texture softens just enough, and suddenly these humble roots turn into something worthy of a dinner party (or just a cozy Tuesday night).

These Roasted Carrots with Tahini Sauce and Pumpkin Seeds are the kind of dish that feels elegant, nourishing, and effortless. The creamy tahini drizzle adds richness and tang, while the toasted seeds give it crunch and contrast. And the best part? It’s wildly easy—and wildly good for you.

Why You’ll Love This Recipe:

- Naturally gluten-free, plant-based, and full of flavor
- High in fiber, healthy fats, and vitamin A
- Perfect as a holiday side, weeknight dinner, or meal prep star
- Comes together in under 30 minutes
- Feels fancy but uses pantry staples

Ingredients (Serves 4)

For the Roasted Carrots:

1 lb carrots, peeled and sliced lengthwise
1 tbsp of maple syrup
1 tbsp olive oil
Salt and pepper, to taste
1/2 tsp of cinnamon and smoked paprika

For the Tahini Sauce:

1/4 cup tahini
1 small garlic clove, grated
2–4 tbsp water, to thin
Salt, to taste

For the Topping:

2–3 tbsp pumpkin seeds, toasted
Optional garnish: chopped parsley or a pinch of chili flakes

Instructions:

1. Roast the Carrots

Preheat your oven to 400°F (200°C). Toss the carrots with olive oil, salt, pepper, and spices if using. Spread on a parchment-lined baking sheet in a single layer.
Roast for 20–25 minutes, flipping once, until golden and tender with crispy edges.

2. Make the Tahini Sauce

While the carrots roast, whisk together tahini, lemon juice, garlic, and salt in a small bowl. Slowly add water, 1 tablespoon at a time, until smooth and drizzle-able.

3. Toast the Pumpkin Seeds

In a dry skillet over medium heat, toast the pumpkin seeds for 2–3 minutes, shaking the pan often, until lightly golden and fragrant.

4. Assemble & Serve

Transfer roasted carrots to a serving plate. Drizzle generously with tahini sauce and sprinkle with toasted pumpkin seeds. Add optional chili flakes or parsley if desired.

Serve warm or at room temp.

Dietitian Notes

This recipe isn’t just delicious—it’s deeply nourishing:

Carrots = beta carotene for skin and vision health
Tahini = calcium, magnesium, and healthy fats to boost absorption
Pumpkin seeds = protein, iron, and zinc
Lemon and garlic = digestive and immune-supporting ingredients

Serve it with lentils, quinoa, or grilled protein for a complete, balanced meal.

Tips & Swaps:

Use rainbow carrots for a stunning presentation
Swap tahini with cashew butter or Greek yogurt if needed
Add a drizzle of honey or maple to the sauce for a sweet-savory balance
No pumpkin seeds? Try toasted walnuts, hemp hearts, almonds, or dukkah

Cooked It? Tag Me!

If you make this, I’d love to see your version!
Tag me on Instagram @thefoodstylistrd and show me your drizzle skills 🥄💛 Bonus points for close-ups of those caramelized carrot edges.