Carrot Fries and Yogurt Dill Dipping Sauce

When is it acceptable, dare I say even desirable, to eat an entire plate of “fries” dipped in a creamy sauce? Answer: When you are munching on Spicy Carrot Fries dipped in a Yogurt Dill Sauce.

Carrot Fries and a Yogurt Dill Dipping Sauce
You can get away with eating a lot of these healthy and delicious “fries.” Don’t worry about the carrots being too hot because the cool dipping sauce offsets the heat. I loooove this combination. Hopefully, you won’t turn orange from eating too many carrots…I’m testing the boundaries on this.

Carrot Fries with Yogurt Dill Sauce

Spicy Carrot Fries and Yogurt Dill Dipping Sauce Step-by-Step

1. Scrub a pound of carrots and cut them into french fry-sized strips.

I didn’t peel them because I wanted a rough outer surface, not to mention it saves a lot of time. Here’s a little tip I learned to prevent the carrots from rolling around as you try to cut them. After cutting the carrots in half, cut a notch at the top of the carrot before pressing down to cut the carrot all the way through. I cut each carrot half into 4 pieces. A larger carrot might need to be cut into more pieces. The goal is to have carrot fries that are all about the same thickness.

Cutting Carrots

2. Mix 1 Tablespoon of olive oil with 1 teaspoon of a spicy seasoning blend, such as Emeril’s Essence. You can make your own mixture by combining:

  • 1/4 teaspoon paprika
  • 1/4 teaspoon thyme
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/8 teaspoon cumin
  • 1/8 teaspoon cayenne pepper
  • 1/8 teaspoon white pepper

3. Pour the olive oil mixture over the carrots and toss to thoroughly coat. I got my hands messy by getting into the bowl and massaging it into the carrots.

4. Place the carrots on a baking sheet lined with parchment paper or coated with cooking spray.

5. Bake the carrot fries in a 425 degree F oven for about 30-40 minutes or until desired crispiness. There is a lot of variation here. The cooking time depends upon the thickness of the carrots, the oven and desired crispiness. After 20 minutes, you should have a roasted carrot, it won’t be too crispy though. Turn the carrots over with some tongs and let them cook a little longer, checking on them every 10 minutes.

5. To make the yogurt dill sauce, mix together a cup of plain, non-fat yogurt, 1 teaspoon of lemon juice, 1 clove of garlic, minced and 1/4 cup of fresh, chopped dill. It’s totally worth it to chop up the fresh dill. And, it is easy to do. Just pull off the soft fronds from the stalk and run the knife over it a few times. Season the dip with salt and white pepper if desired…I didn’t need any!

Yogurt Dill Sauce

If you have some leftover yogurt dill sauce, spoon it over some fish or blackened chicken. Yum!

Spicy Carrot Fries with a Yogurt Dill Dipping Sauce
At last, guilt-free fast food. Well..sorta fast, but definitely easy!

5 from 1 reviews
Carrot Fries and Yogurt Dill Dipping Sauce
Eat an entire plate of these spicy carrot fries dipped in a yogurt dill sauce. It's okay. They are healthy and delicious and a fun way to enjoy your veges.
  • 1 pound of whole carrots, scrubbed, but not peeled
  • 1 Tablespoon olive oil
  • 1 teaspoon spicy seasoning blend (or make the spice blend recipe below)
Yogurt Dill Dipping Sauce
  • 1 cup plain, non-fat yogurt
  • 1 teaspoon lemon juice
  • 1 garlic clove, minced
  • ¼ cup fresh dill, chopped
  • Salt and white pepper to taste (about ¼ teaspoon each)
Spice blend
  • ¼ teaspoon paprika
  • ¼ teaspoon thyme
  • ¼ teaspoon garlic powder
  • ¼ teaspoon salt
  • ⅛ teaspoon cumin
  • ⅛ teaspoon cayenne pepper
  • ⅛ teaspoon white pepper
  1. Preheat oven to 425 degrees F.
  2. Cut carrots into french fry-sized pieces. This will vary depending upon the size of the carrots. Generally, cut carrot in half and then cut each section into 4 pieces so that each carrot yields 8 "fries."
  3. Combine olive oil and spice mixture.
  4. Pour olive oil mixture over carrots and toss to thoroughly coat, using fingers to ensure that all sides of each carrot are coated.
  5. Place carrots on a baking sheet lined with parchment paper or coated with cooking spray.
  6. Roast carrots for 30-40 minutes or until desired crispiness. Turn carrots at 20 minutes and then check periodically until done. Roasting time will vary depending upon the thickness of the carrots.
  7. Remove carrots from oven and serve immediately with yogurt dill dipping sauce.
Yogurt Dill Dipping Sauce
  1. Combine ingredients in a small bowl and keep refrigerated until serving time.


Carrot Fries and Yogurt Dill Dipping Sauce





  1. Anything that allows me to eat a whole plate of fries and dipping sauce is A+ in my book, but the flavors in this are especially up my alley! Great recipe!

  2. sounds like a fun way to eat your veggies

  3. These look awesome! I love yogurt dipping sauces, and I’ve never had carrot fries. I’ll need to try them!

  4. I love everything about this recipe! I love roasting veggies, and these carrots paired with the dip? Yes, please!

  5. Would love to try these! That spice blend sounds so good!

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