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Roasted Sweet Potatoes with Carrots and Fresh Thyme: A Quick and Easy Guide

When it comes to simple, wholesome side dishes that deliver both flavour and nutrition, it’s hard to beat a tray of perfectly roasted vegetables. These Roasted Sweet Potatoes with Carrots and Fresh Thyme tick all the boxes for a satisfying Paleo-friendly side. Packed with vibrant colour, natural sweetness, and subtle herby depth, they’re the kind of dish that looks beautiful on your table and works with just about any main.

Roasted sweet potatoes are a great side dish for a Paleo dinner. Bright orange and packed with vitamins A, B and C, don’t be surprised if you’re wearing sunglasses indoors and singing the alphabet whilst tucking into these!

This recipe is deceptively simple, using just a handful of real food ingredients. But the way those ingredients interact in the oven — caramelising gently with the help of maple syrup, deepening in flavour from the cloves, and brightened by aromatic fresh thyme — is nothing short of magic. Whether you’re feeding your family midweek or entertaining friends on the weekend, this dish will always be welcome on the table.

Paleo recipe Roasted Sweet Potatoes with Carrots and Fresh Thyme
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5 from 1 vote

Roasted Sweet Potatoes with Carrots and Fresh Thyme

Roasted Sweet Potatoes with Carrots and Fresh Thyme is a vibrant and nutritious side dish perfect for any Paleo dinner. Packed with vitamins A, B, and C, these sweet potatoes are drizzled with olive oil and high-grade maple syrup, then roasted with cloves and fresh thyme for a deliciously caramelized finish.
Prep Time10 minutes
Cook Time40 minutes
Total Time50 minutes
Course: Sides
Cuisine: Paleo
Keyword: easy paleo recipes, healthy side dish, Paleo Side Dish, roasted sweet potatoes, sweet potatoes with thyme
Servings: 4 people
Calories: 150kcal
Cost: $10

Equipment

  • Roasting Dish

Ingredients

  • 3 sweet potatoes peeled and chopped into wedges
  • 6 carrots peeled and chopped
  • Olive oil
  • High grade maple syrup
  • 2 cloves
  • A few sprigs of fresh thyme

Instructions

  • Preheat the Oven: Start by setting your oven to 180C / 350F / Gas mark 4.
  • Prepare the Vegetables: Peel and chop the sweet potatoes and carrots into uniform pieces, ensuring they cook evenly. Transfer the chopped vegetables to a roasting dish.
  • Add Oil and Syrup: Drizzle a little olive oil and an equal part of high-grade maple syrup over the vegetables, giving them a light and even coating.
  • Season: Add the cloves and a few sprigs of fresh thyme to the dish. Toss the vegetables to mix everything well and ensure even distribution of flavors.
  • Roast: Place the roasting dish in the preheated oven. Roast for around 40 minutes, occasionally turning the vegetables to ensure they cook evenly and caramelize beautifully.
  • Serve and Enjoy: Once the sweet potatoes and carrots are well cooked and slightly caramelized, remove them from the oven. Serve as a delightful side dish with your favorite Paleo main courses.

The Power of Colourful Vegetables

Sweet potatoes and carrots are nutritional superstars, offering a host of benefits beyond just looking pretty on the plate. Their rich orange hue comes from beta carotene, a powerful antioxidant that the body converts into vitamin A. This supports eye health, skin regeneration, and immune system function — making these root veggies a great addition to your weekly rotation.

Carrots also deliver plenty of vitamin K, potassium, and fibre, while sweet potatoes are known for being high in complex carbohydrates, making them an excellent source of sustained energy. Combined, they provide a naturally sweet, earthy base that pairs well with savoury mains, hearty stews, and even grilled meats or fish.

Why Thyme is the Ideal Herb for Roasting

Thyme may be delicate in size, but its impact in this dish is significant. This Mediterranean herb has a mild, woodsy flavour that plays beautifully against the sweetness of the vegetables. Roasting it brings out its essential oils, intensifying its aroma and weaving its subtle earthiness through the entire tray.

Fresh thyme works best in this recipe, though dried thyme can be used in a pinch. If you do use dried, be sure to reduce the quantity slightly, as its flavour is more concentrated.

The Magic of Cloves and Maple Syrup

It may not be the first combination that comes to mind, but cloves and maple syrup create an incredible flavour contrast that elevates this humble side dish into something memorable. The cloves add warm, slightly sweet spice notes that complement the roasted vegetables, while a drizzle of pure maple syrup enhances the natural sugars and encourages golden caramelisation in the oven.

As with all Paleo recipes, ingredient quality matters. Use 100% pure maple syrup — not maple-flavoured syrup — and ensure your cloves are fresh for the best results. You’ll be amazed how much depth these two small additions can add.

Choosing the Right Olive Oil

To bring everything together, the vegetables are coated with a generous splash of olive oil. Not only does this help them roast evenly and develop a beautiful crispy edge, but it also contributes heart-healthy monounsaturated fats to the dish. If you’re unsure whether your olive oil is the real deal, check out this guide to choosing a high-quality, genuine product.

You can also experiment with avocado oil or melted ghee if you prefer a different fat source — both handle high heat well and add their own subtle flavour profiles.

Preparing the Vegetables

One of the reasons this dish is so popular is that it’s almost impossible to mess up. Here are a few simple tips to ensure roasting perfection every time:

  • Uniform size: Cut your sweet potatoes and carrots into similar-sized pieces so they roast evenly. Too small, and they may burn; too large, and they’ll take forever to cook.
  • No overcrowding: Use a large baking tray or two smaller ones to make sure the vegetables are in a single layer. Crowding the pan traps steam, preventing caramelisation.
  • Preheat the oven: Don’t skip this step. A hot oven helps the edges crisp while the insides stay tender.
  • Toss thoroughly: Mix the vegetables well with the oil and seasonings to ensure an even coating on every piece.

Serving Suggestions

This dish is versatile enough to complement a wide range of Paleo mains. Try it alongside grilled chicken thighs, a slow-cooked lamb shoulder, or even baked salmon. The natural sweetness pairs beautifully with spiced or smoky proteins, and the thyme and cloves add just enough interest without competing for attention.

For a vegetarian Paleo meal, you could serve this dish with a big leafy salad, some avocado, and a handful of toasted nuts or seeds for extra protein. It’s also a lovely side for brunch, paired with poached eggs or served cold the next day as part of a packed lunch.

Make it Your Own

One of the best things about this recipe is how easy it is to customise. Try swapping out the carrots for parsnips or beetroot for a twist on colour and flavour. You can use Japanese white-flesh sweet potatoes for a slightly nuttier taste, or mix in some red onion or fennel to add complexity.

Love a bit of spice? Sprinkle over some ground cinnamon, nutmeg, or even a touch of cayenne pepper before roasting. You could also add crushed garlic cloves or a handful of rosemary if thyme isn’t your favourite herb. The basic technique stays the same — you’re simply tailoring it to your tastes and what you have on hand.

Storage and Meal Prep

These roasted vegetables store well, making them perfect for meal prep. Once cooled, transfer to an airtight container and refrigerate for up to four days. Reheat in a hot oven for 10 minutes to bring back their crisp edges, or toss them cold into a salad with greens and a protein of your choice.

You can also freeze leftovers, though the texture may change slightly upon thawing. For best results, reheat from frozen in a hot oven until warmed through and slightly crisp.

Final Thoughts

Roasted Sweet Potatoes with Carrots and Fresh Thyme is a simple yet flavourful dish that perfectly complements any Paleo meal. The combination of sweet potatoes and carrots, enhanced with olive oil, maple syrup, cloves, and thyme, creates a delicious and nutritious side that is both visually appealing and satisfying to eat.

If you try this recipe, let me know how it turned out for you in the comments below! Share any favourite additions or tweaks, and enjoy the best roasted sweet potatoes with this easy Paleo recipe.

Additionally, feel free to share your thoughts and any variations you tried in the comments below. Happy cooking!

Paleo recipe Roasted Sweet Potatoes with Carrots and Fresh Thyme

Cooking Paleo with Sweet Potatoes

Before I went paleo I ate a lot of white potatoes. Now, I eat

Are Potatoes Bad for You?

Do you have potato-blood? I hope not because that would mean that you are terribly ill. It’s an old expression, apparently. But I digress; are potatoes really that unhealthy to eat? And do they fit in with a paleo diet?

If you read a lot of Paleo blogs, I'm sure you’ll have noticed that opinions vary significantly… here are some of the viewpoints…

Paleo: What's Wrong with White Potatoes? Are Sweet Potatoes a Better Choice?

Paleolithic or a bit younger?

Potatoes are a contentious subject when it comes to the paleo diet. Strictly speaking they don’t fit the bill, at least not at first sight. Cultivation of vegetables started the Neolithic era, and consuming potatoes is most likely developed during this period, not before. Raw potatoes are not the most delicious food you've ever had; you need to cook them before they become more edible (although some people do eat them raw, it’s not advisable).

A potato is also a ‘nightshade’, which would not have come into existence before the Neolithic period, like tomatoes and eggplant. Paleolithic people would not have eaten them, simply because they were not around. But we can’t be sure about this. And anyway – Paleo is a science – not a re-enactment, after all!

The fact that some people are not able to fully digest a potato, can lead to the theory that we never adapted to these foods, and therefore, are not supposed to eat them.  The paleo theory that some people follow “if you can’t eat it raw, it’s not paleo” seems to be valid here. Whilst regular potatoes and white potatoes are not edible in their raw forms, sweet potatoes are (but again, I wouldn't advise it!)

Potatoes and your health

Potatoes consist mainly of starch, which isn't very good for people that are insulin resistant. Although they are a ‘pure food’, it needs to be cooked to become edible. Further processing is not necessary, as it would be in the case of grains (a much easier to define Paleo no-no).

Potatoes are 100% carbohydrate. This will increase your insulin, which is fine for some people. Athletes and those who train hard are often able to eat potatoes almost every day and have no problems with them. Potatoes are a very healthy source of carbs to refill and refuel your body (especially compared to grains and other refined carbs for example). So, it completely depends on you; but if you’re overweight, already insulin resistant, and your body isn't good in coping with glucose – then I’d leave the potatoes alone.

Personal choice

Whether or not you think that you should, or should not, include potatoes into your diet is completely up to you. It is very likely that the Paleolithic humans did eat raw potatoes.

If you are already overweight, it is probably best to avoid them. Because they are so carb heavy, it’s better to leave them alone and replace them with other paleo foods that are just as nutritious, but with less carbs.

If you are sensitive to nightshades, be careful. Nightshades can cause serious bowel and digestive problems to people who are sensitive.

Potato Considerations

Should you consider to have potatoes in your diet, you might like to consider the points below:

  1. Peel the potato! Most of the toxins are located in the skin. Removing the skin, removes the risk
  2. Buy organic potatoes. Potatoes have the tendency to suck up the toxins from the ground. Since the modern human uses toxins to make foods grown, it’s better to buy organic potatoes that are not drenched in them.
  3. Green potatoes are bad. They contain saponins, which are toxic. Don’t eat the green ones!
  4. Potatoes break down to glucose. When you are trying to lose weight, potatoes are definitely banned from the menu.

Sweet Potatoes vs White Potatoes

One of the most common questions in the Paleo world is whether sweet potatoes are a better option than white potatoes. Nutritionally, both offer benefits, but they serve slightly different purposes depending on your health goals and individual tolerance.

Sweet potatoes are generally accepted across most Paleo frameworks. They’re rich in beta-carotene (which the body converts to vitamin A), and tend to have a gentler impact on blood sugar levels. For this reason, they’re often the go-to choice for people looking to support stable energy levels while still enjoying a satisfying, starchy vegetable.

White potatoes, on the other hand, have a higher glycaemic index, meaning they raise blood glucose more rapidly. While this isn't inherently “bad,” it’s something to be aware of, especially if you’re managing insulin resistance or trying to lose weight.

If you’re not dealing with any specific health concerns, white potatoes in moderation can be perfectly fine. But for those in the early stages of a weight loss journey or with autoimmune sensitivities, sweet potatoes may be the safer and more nutrient-dense choice.

Preparation Methods Matter

Not all potato dishes are created equal. How you prepare potatoes can significantly affect their health impact. Boiling or roasting potatoes (especially after peeling and choosing organic) is a far cry from deep frying them in seed oils or serving them smothered in sour cream and cheese.

Interestingly, cooking and then cooling potatoes forms resistant starch — a type of carbohydrate that resists digestion and acts more like fibre. Resistant starch can feed beneficial gut bacteria and may even help regulate blood sugar. So, if you’re going to include potatoes, enjoying them cold in a homemade potato salad with olive oil, herbs and vinegar can actually offer additional benefits.

Avoid heavily processed forms like crisps, fries from fast food chains, or any dish made with industrial oils. These options introduce inflammatory fats and additives that move your meal firmly away from the real food philosophy of Paleo.

Potatoes in an Active Lifestyle

For those who engage in high-intensity workouts, weightlifting, or endurance sports, starchy carbohydrates like potatoes can be incredibly useful for replenishing glycogen stores. The key here is timing and portion control.

Post-workout meals that include clean, fast-digesting carbs like potatoes (paired with protein) can enhance recovery and support muscle growth. This is especially helpful for Paleo athletes or CrossFitters following a cyclical low-carb or targeted ketogenic approach. Just be sure to keep an eye on how your body responds — we’re all biochemically unique.

Non-Potato Paleo Carb Alternatives

If you’re trying to reduce your intake of potatoes, there are plenty of fantastic Paleo-friendly alternatives that won’t spike your blood sugar or aggravate nightshade sensitivity. Here are a few options:

  • Cauliflower: Mashed, riced or roasted, this versatile veg is low in carbs and high in fibre.
  • Butternut pumpkin: Slightly sweet and rich in vitamins, it works well roasted or mashed.
  • Parsnips: A root vegetable with a slightly nutty flavour that roasts beautifully.
  • Turnips: Lower in carbs and with a unique taste, turnips are great in soups or stews.
  • Carrots: Slightly higher in carbs, but packed with nutrients and suitable for roasting, mashing or spiralising.

These options offer variety while keeping you aligned with your Paleo goals. They also introduce different vitamins and minerals into your diet, which supports overall nutritional diversity.

When to Reintroduce Potatoes

If you're currently following a stricter Paleo protocol such as AIP (Autoimmune Protocol) or Whole30, potatoes are typically excluded. However, once you've eliminated potential problem foods and have a better understanding of how your body reacts, you can experiment with reintroducing them.

Start with small amounts of peeled, well-cooked organic white potatoes and monitor how you feel. Watch for any changes in digestion, energy levels, skin clarity, or joint discomfort. If no adverse effects occur, potatoes might just be a fine addition to your version of Paleo living — especially if you’re metabolically healthy and physically active.

The Takeaway on Potatoes and Paleo

At the end of the day, Paleo is not a rigid rulebook — it’s a framework for eating real, nutrient-dense foods that work for your body. While white potatoes may not be “strictly” Paleo, they can be a functional and enjoyable food choice for many people. It all depends on your health goals, activity level, metabolic condition, and personal preference.

Listen to your body, experiment mindfully, and stay open to adjusting your approach as you go. That’s what makes the Paleo lifestyle sustainable — and effective — in the long run.

🥔 Do you eat potatoes on your Paleo journey? Have you noticed a difference in how your body responds to sweet potatoes vs white potatoes? Share your thoughts in the comments below — I’d love to hear your experience!

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