Nutrition Notes

Are Carrots Good for You?

While many people equate carrots with eye health due to their high levels of the antioxidant beta carotene, these deeply colored root vegetables get credit for more than just that. The nutrients in carrots also support a healthy immune system, heart, brain and skin, and may help calm inflammation.

Is Cheese Healthy?

Cheese is full of protein and calcium, with hard cheese—like Cheddar—containing more calcium than soft cheese. Cheese also contains probiotics—those good-for-your-gut bacteria that support not only gut health, but overall health as well. And while cheese tends to be high in saturated fat, there is some evidence that the type of saturated fat in cheese may not be harmful—and may even be helpful—to your heart.

Is This Recipe Gluten-Free?

As is, this recipe is not gluten-free due to the breadcrumb topping and the flour that’s used to thicken the sauce. However, you could swap the panko breadcrumbs for gluten-free panko, and use a gluten-free all-purpose flour in place of the regular flour as a thickener.

Tips from the Test Kitchen

Why Should I Microwave the Sliced Carrots?

Microwaving the sliced carrots for 4 to 5 minutes gives them a jump-start in the cooking process. This ensures that the carrots are tender after baking.

Can I Use 2% Milk Instead of Whole Milk?

Yes, you can use 2% milk as a substitute for whole milk in the casserole. The casserole will be slightly less creamy, but it won’t affect the overall flavor.

What Can I Serve with Carrot Casserole?

This easy side dish can be prepared for a holiday meal or a weeknight dinner and pairs well with many main dishes, including Crispy Roast Chicken, Garlic-Rosemary Roast Beef with Horseradish Sauce, Slow-Roasted Rosemary Turkey with Peppercorn Gravy, Roasted Pork Tenderloin with Cranberry-Port Sauce and Beef Tenderloin with Cabernet-Mushroom Sauce. Serve with a side salad for a meal that the whole family will love.

Frequently Asked Questions

Can I Make Carrot Casserole Ahead?

Yes, the casserole can be baked ahead, cooled completely and refrigerated, tightly covered, for up to 3 days.

Additional reporting by Carrie Myers and Jan Valdez

Ingredients

5 medium carrots, peeled and thinly sliced (about 4 cups)
1 teaspoon water
1 teaspoon extra-virgin olive oil
1/2 cup whole-wheat panko breadcrumbs
2 teaspoons finely chopped fresh thyme
2 teaspoons finely chopped fresh flat-leaf parsley
1/4 teaspoon salt, divided
2 tablespoons unsalted butter
2 tablespoons all-purpose flour
1 1/2 cups whole milk
1 1/4 teaspoons dry mustard
1/2 teaspoon onion powder
1/4 teaspoon ground pepper
1/8 teaspoon ground coriander
1 cup shredded Cheddar cheese, divided

Directions

Preheat oven to 375°F. Lightly coat a 9-by-6-inch baking dish with cooking spray. Place carrots and water in a large microwaveable bowl. Cover with plastic wrap; microwave on High until crisp-tender, 4 to 5 minutes.

Photographer: Jen Causey, Food Stylist: Rishon Hanners, Prop Stylist: Julia Bayless
Heat oil in a large skillet over medium-high heat. Add panko, thyme, parsley and 1/8 teaspoon salt; cook, stirring occasionally, until the panko is golden brown, about 3 minutes. Transfer the mixture to a small bowl. Wipe the pan clean.

Photographer: Jen Causey, Food Stylist: Rishon Hanners, Prop Stylist: Julia Bayless
Melt butter in the skillet over medium heat. Whisk in flour. Cook, whisking constantly, for 1 minute. Gradually whisk in milk until a smooth and slightly thickened sauce forms, about 1 minute. Add mustard, onion powder, pepper and coriander. Cook, stirring occasionally, until the sauce thickens, about 4 minutes. Remove from heat.

Photographer: Jen Causey, Food Stylist: Rishon Hanners, Prop Stylist: Julia Bayless
Pour half of the sauce into the prepared baking dish. Add half of the carrots; top with 1/2 cup Cheddar. Repeat with the remaining sauce, carrots and Cheddar. Top with the panko mixture and sprinkle with the remaining 1/8 teaspoon salt. Cover with foil.

Photographer: Jen Causey, Food Stylist: Rishon Hanners, Prop Stylist: Julia Bayless
Bake for 25 minutes. Uncover and bake until the sauce is bubbling and the carrots are tender, about 10 minutes. Let cool for 5 minutes before serving.

Photographer: Jen Causey, Food Stylist: Rishon Hanners, Prop Stylist: Julia Bayless

EatingWell.com, October 2023

Nutrition Facts (per serving)

218	Calories
14g	Fat
16g	Carbs
8g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 3/4 cup
Calories 218
% Daily Value *
Total Carbohydrate 16g	6%
Dietary Fiber 2g	9%
Total Sugars 6g
Protein 8g	16%
Total Fat 14g	18%
Saturated Fat 7g	37%
Cholesterol 35mg	12%
Vitamin A 550Âµg
Vitamin C 4mg	5%
Vitamin D 1Âµg
Vitamin E 1mg	6%
Folate 27Âµg
Vitamin K 17Âµg
Sodium 334mg	15%
Calcium 234mg	18%
Iron 1mg	4%
Magnesium 29mg	7%
Potassium 299mg	6%
Zinc 1mg	12%
Vitamin B12 0Âµg
Omega 3 0g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.