Carrot Bacon Wrapped

Recipe: Carrot “Bacon” Wrapped Dates

Bacon-wrapped dates are an easy and crowd-pleasing appetizer, but they are full of saturated fat. Carrot strips make an excellent substitute for bacon when marinated in soy sauce, olive oil, and liquid smoke. The result is a crispy, smoky, savory carrot “bacon” that pairs perfectly with soft and sweet dates. Carrots are not only high in fiber and free of saturated fat, but they are also a great source of beta carotene, which keeps skin soft and smooth.




24 pitted dried California dates
2 carrots, stems removed
1 tablespoon soy sauce
1⁄2 tablespoon extra virgin olive oil

1 teaspoon liquid smoke


These are best served warm. If you don’t have liquid smoke, you can substitute smoked paprika.

Preheat oven to 425 degrees Fahrenheit and line a baking sheet with parchment paper. Using a vegetable peeler, peel the carrots into ribbons. You will only be using the wide ribbons. In wide and shallow dish, combine soy sauce, olive oil, and liquid smoke. Toss the wide carrot ribbons with this marinade. Wrap each date with a carrot ribbon and place on the baking sheet. Pour the remaining marinade over the dates. Bake for 18-20 minutes, until the carrots are crispy.

Yields: 24 servings

Per serving: 25.42 calories, 0.31 g protein, 6.08 g carbohydrates, 0.71 g fiber, 4.84 g sugars, 0.29 g fat, 0.04 g saturated fat, 0 g trans fat, 0 mg cholesterol, 52.5 mg sodium, 5.3 mg calcium, 0 g omega-3 fats, 1000 IU vitamin A, 0.4 mg vitamin C, 0 mg vitamin E, 0.1 mg iron, 0 mg zinc

Lisa Drayer, M.A., R.D.,
is the author of THE BEAUTY DIET and STRONG, SLIM, and 30! For more of Lisa’s Beauty Bites, visit

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