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Kalyn's Kitchen

Spicy Shredded Carrot Salad with Mint

Spicy Shredded Carrot Salad with Mint is an amazing salad that’s vegan, gluten-free, South Beach Diet phase two, and can be Paleo with the right hot sauce. Use Side Dishes to find more recipes like this one.

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Spicy Shredded Carrot Salad with Mint, Cilantro, Green Onion, Lime, and Jalapeno found on KalynsKitchen.com

This Spicy Shredded Carrot Salad with Mint shows how my definition of salad has changed a lot in the time I’ve been focused on low-glycemic cooking and sharing the recipes on this blog. Although I still love classics like Perfect Taco Salad or Greek Salad, I’ve greatly expanded my mental list of salad possibilities. A few years ago I tried Carrot and Parsley Salad, and then Carrot, Parsley, and Garbanzo Salad, and that opened my mind to the idea of carrots as a main ingredient in salad.

When I spotted this shredded carrot salad from Joanne Weir in Fine Cooking Magazine, it sounded like another interesting salad combination with carrots. I ramped it up a bit, adding mint, and green onions, using more herbs, and using green Tabasco sauce in the dressing to get the jalapeno flavor throughout the salad. I love this Spicy Shredded Carrot Salad and when my brother Rand was visiting Utah recently, he also pronounced it a keeper.

Spicy Shredded Carrot Salad with Mint, Cilantro, Green Onion, Lime, and Jalapeno found on KalynsKitchen.com

Some of you will love me and some of you will hate me for this, but I used shredded carrots from a bag, which were a bit thicker than carrots you shred yourself and give a good crunch to the salad. Naturally, you can buy whole carrots and grate them yourself if you prefer. I used a generous amount of chopped cilantro and chopped mint in the salad, but I think you could use all mint or all cilantro as well. Green onions are one of my favorite ingredients, and I thought they just belonged in this salad. Slice them finely so you have small pieces. Whisk together the olive oil, lime juice, and green Tabasco sauce to make a spicy dressing. Combine the shredded carrots, chopped mint, chopped cilantro and sliced green onion. Then add the dressing and stir so all ingredients are coated with the spicy dressing. Season to taste with salt and fresh-ground black pepper and serve.

Spicy Shredded Carrot Salad with Mint, Cilantro, Green Onion, Lime, and Jalapeno found on KalynsKitchen.com

Make it a Meal:

Carrots are relatively high in natural sugar, so I’d pair this with something high in protein like Grilled Halibut with Garlic Cilantro Sauce or Chicken Stuffed with Green Chiles and Cheese.

More Salad Recipes Starring Carrots:

Carrot and Parsley Salad from Kalyn’s Kitchen
Carrot Salad from Cooking with Amy
Carrot, Parsley, and Garbanzo Salad from Kalyn’s Kitchen
Moroccan Carrot Salad from The Perfect Pantry

Spicy Shredded Carrot Salad with Mint

This Spicy Shredded Carrot Salad is an amazing salad!


  • 10 oz (4 cups) shredded carrots
  • 1/2 cup (or more) finely chopped mint
  • 1/2 cup (or more) finely chopped cilantro
  • 1/4 cup thinly sliced green onions
  • 2 T fresh-squeezed lime juice
  • 1/2 tsp. green Tabasco sauce (could also use finely minced jalapenos or other jalapeno-flavored hot sauce)
  • 3 T extra-virgin olive oil
  • salt and fresh-ground black pepper to taste


  1. If not using pre-shredded carrots, peel carrots and grate to make 4 cups grated carrots.
  2. Wash and dry mint leaves and cilantro, then finely chop.
  3. Thinly slice green onions.
  4. Mix together lime juice and green Tabasco sauce, then whisk in olive oil.
  5. In a medium salad bowl, mix shredded carrots, chopped mint, chopped cilantro, and sliced green onion.
  6. Add dressing and stir until salad ingredients are well-coated with dressing.
  7. Season to taste with salt and fresh-ground black pepper and serve.


This kept well in the fridge overnight. Mine was gone by the second day, but I’m guessing it would keep for a few days.

This recipe adapted from Shredded Carrots with Jalapeno, Lime, and Cilantro by Joanne Weir in Fine Cooking July 2009.)

All images and text ©

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This salad would be too high in carbs for most low-carb diet plans, and it’s phase 2 or 3 for the South Beach Diet.

Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?
If you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you. Or if you’re a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.

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30 comments on “Spicy Shredded Carrot Salad with Mint”

  1. Pingback: Spicy Sweet Carrot Salad - Budget Bytes

  2. This salad was pretty good. I have mint in my garden and never know what to use it in. Got to use some of it in this salad.

  3. Haven't tried it, but I suspect that dried mint would not be that great in this.

  4. could you use dried mint??? i dont have any fresh mint?

  5. Joanne, so glad you're enjoying it, and I love the idea of a little more crunch!

  6. I made this salad last nite and it was so good! I added toasted pumpkin seeds for extra crunch- def make this again and again! thanks!!

  7. Brenda, so glad you liked it, and I do think it would be just as good with all cilantro and no mint. (Of course, anything with cilantro is good for me.)

  8. I tried this salad tonight and my family loved it. I think it will be a new staple for us since I usually have all of these ingredients on hand except for the mint. I grated my own carrots and used jalepenos and no mint.

  9. I will definitely try this out. I recently tried a carrot salad recipe I saw on another blog, smitten kitchen. I tweaked it and added my version of the recipe on my blog. I love cilantro and jalapeno. Can't wait to taste it!

  10. Beautiful and refreshing recipe. Nice to be here. Lovely spreads.

  11. I was looking for a side dish to go with some grilled lamb last night and saw this posted on your web site so decided especially because of the mint that this would go really well. It was great. Maybe a touch dry but that might be because I added extra carrots. (I think I may have grated them too finely to start with so they didn't measure the right amount.)

    Very tasty and worked really well with the lamb.

  12. Mmm those are all my favorite seasonings! And I love julienning carrots- you get smaller bites but still that awesome crunch, it is the best of both worlds!

  13. Hi kalyn, haven't been commenting for a while but i keep coming here in search of yummy veggie options.:) The shredded salad with tabasco reminds me of a similar salad in Jamie Oliver's site with shredded carrots and coconut.

  14. You know I love scratch cooking, but sometimes you need to cut corners. Time is of the essence! I love this salad. It's cold (perfect for summer), and spicy (hello!). I'm definetly trying it out.


  15. I really need to experiment more with carrots. This salad looks so fresh and I really like the idea of dressing it up with an herb-filled, spicy dressing.

  16. Love this! Can't wait for warmer days so I can whip this up.

  17. Love how you made it spicy, bet it's fabulous! Sure does look good 🙂 and nothing wrong with using bagged carrots, they are just carrots after all! 🙂

  18. That looks delicious, Kalyn! Crisp and fresh.

  19. It really is funny how our opinion of food changes over time, as do our likes and dislikes. This looks like one delicious salad! Love the herb and lime combination!

  20. A delightful good for you salad, dear kalyn!!

    MMMMMMMMMMMMM,…excellent flavours in here!

  21. Looks SO delicious…AND colorful Kalyn!

  22. So glad people are liking the sound of this. I'm also glad that at least some of you approve of me using pre-shredded carrots. Trust me, they were great in this.

  23. I cannot wait to try this recipe. Last month I threw together an impromptu a Moroccan carrot salad and fell in love with carrot salads then and there.

    I think the mint will be so refreshing.

  24. I love carrot salads and this one sounds especially good!

  25. I never thought of carrots as the main ingredient in a salad until the woman who owned a dry cleaning place around the corner from my house taught me to make Moroccan carrot salad. That really opened my eyes! (And to me, you are a genius for using shredded carrots from the market.)

  26. Yum! The green tabasco sounds like a winner in the dressing. Great post!

  27. Way to put some kick in those carrots! This looks bright and bold! I, too, have become a big carrot salad fan – I like marinade dressing of honey, vinegar and mustard seeds.

  28. Looks like another winner! I can't wait to try this salad! …and I think I would prefer the thicker, julienne-type carrots to self-shredded too 🙂

  29. So glad you posted this recipe. I have a lot of carrots in my fridge right now and wasn't sure how to use them up. Now I know. Thanks!

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