Simple Garlic Sesame Carrot Salad

By Marie Hemphill

This bold, crunchy Garlic Sesame Carrot Ribbon Salad is a flavor-packed side dish that comes together in minutes—no cooking required. Made with fresh carrot ribbons, garlic, toasted sesame oil, and a hit of chili crisp, this naturally vegan and gluten-free recipe is perfect for quick lunches, meal prep, or a vibrant companion to your favorite protein.

This Garlic Sesame Carrot Ribbon Salad is more than just a pretty side—it’s a fiber-rich, flavor-forward dish that fits beautifully into any real-food lifestyle. Whether you’re focused on digestive health, looking for a make-ahead veggie dish, or building hormone-friendly meals from the ground up, this recipe is an easy win.

Make it once. Shake it up. Let it live in your fridge. Your future self will thank you. Bon appétit!

Why You'll Love It

• Ready in under 15 minutes
• Bold flavor with minimal prep
• Naturally gluten-free, dairy-free, and vegan
• Rich in fiber, healthy fats, and antioxidants
• Stores beautifully for up to 4 days
• Easy to turn into a light, balanced meal

Ingredients

• 8 medium carrots, peeled into ribbons
• 2 green onions, thinly sliced
• 2 garlic cloves, finely grated
• 2 tablespoons rice vinegar
• 2 tablespoons garlic chili crisp in olive oil
• 2 tablespoons coconut aminos
• 2 tablespoons toasted sesame oil
• 2 tablespoons white sesame seeds
• 1 tablespoon black sesame seeds

Directions

1. Make the carrot ribbons:
   Use a vegetable peeler to shave carrots into long, thin ribbons. Layer them into a tall glass jar or container with a tight-fitting lid.
2. Layer aromatics:
   Add the grated garlic and sliced green onions over the ribbons.
3. Add sesame seeds:
   Sprinkle both white and black sesame seeds into the jar.
4. Add the dressing ingredients:
   Pour in rice vinegar, chili crisp, coconut aminos, and toasted sesame oil—no need to pre-mix.
5. Seal and shake:
   Secure the lid tightly and shake well until everything is evenly coated.
6. Chill and enjoy:
   Let the salad sit in the fridge for at least 20 minutes. The flavor improves over time. Keeps fresh for up to 4 days.

Turn It Into a Meal

While delicious on its own, this salad becomes a satisfying meal when paired with your favorite protein:

• Grilled or shredded chicken
• Pan-seared tofu or tempeh
• Sautéed shrimp or seared salmon
• Soft-boiled eggs and avocado

Serve over rice, tuck into lettuce cups, or layer into grain bowls for a quick lunch or light dinner.

How Fiber in Carrots Supports Hormone Health

Carrots are naturally high in insoluble fiber, which plays a supportive role in digestion and metabolic health—both important for hormone regulation. Here’s what’s supported by science:

• Insoluble fiber helps promote regular bowel movements and supports a healthy gut microbiome.
• A high-fiber diet has been associated with lower circulating estrogen levels in premenopausal women.
• Because gut and liver function are both involved in hormone metabolism, fiber-rich vegetables like carrots are a smart addition to a hormone-supportive, whole-food diet.

No miracle claims—just good, functional nutrition from a very real vegetable.

Why Sesame Seeds Matter

Beyond their flavor and crunch, sesame seeds offer:

• Heart-healthy fats (especially polyunsaturated fats)
• Plant-based minerals like calcium, magnesium, and zinc
• Lignans, which may support metabolic and cardiovascular health
• Texture and richness that round out the salad’s bold, tangy flavors

Macros per Serving (estimated, based on 4 servings)

Makes 4 generous side servings, portion per serving ¾ to 1 cup

• Calories: ~175
• Carbohydrates: ~14–16g
• Fiber: 4–5g
• Protein: ~3g
• Fat: ~12–13g

Want to make it a full meal? Add a protein source to bring the total to 20–25g of protein per serving.

Fiber Benefits at a Glance

Each serving provides about 4–5 grams of fiber, mostly insoluble, from carrots and sesame seeds. Benefits include:

• Digestive regularity
• Satiety and reduced cravings
• Blood sugar stability
• Support for gut health and microbial diversity

Storage Tips

Store the salad in an airtight glass container or meal prep jar in the refrigerator for up to 4 days. Shake before serving to redistribute dressing. The flavor gets even better over time, making this a perfect make-ahead option.

Serving Suggestions

• Serve with grilled salmon or baked tofu
• Add to soba or rice noodle bowls
• Tuck into lettuce wraps for a light, refreshing bite
• Top with avocado, shredded chicken, or soft-boiled egg for a satisfying lunch