Easy Hormone Healthy Viral Raw Carrot Salad Recipe

Made with just a handful of ingredients, this Viral Raw Carrot Salad is a simple and nourishing recipe that supports gut health and hormonal imbalance. Packed with dietary fiber and vibrant flavor, it’s a great addition to any meal or weekly meal prep.

Raw carrot salad has gained popularity thanks to the viral TikTok carrot salad trend, but its benefits go far beyond the hype. Made with simple ingredients like shredded raw carrots, apple cider vinegar, and olive oil, this refreshing side dish is one of the most delicious ways to support hormone balance, especially if you're dealing with excess estrogen.

Raw carrots contain unique fibers that help bind and eliminate excess estrogen from the body, making this a great daily habit to naturally support hormonal health, digestion, and clear skin. For the best flavor and benefits, it's ideal to enjoy this salad with raw and unpeeled organic carrots.

If you're looking for more hormone-supportive recipes, try pairing this salad with other high-fiber, anti-inflammatory options. My no bean hummus and vegan falafel recipes are both great ways to enjoy more carrots while keeping meals clean and satisfying.

For something sweet that still supports your goals, my protein mug brownie is the perfect quick dessert packed with protein and made from hormone-friendly, whole food ingredients. Whether you’re just starting your hormone health journey or looking for easy, everyday meals, these recipes are delicious ways to nourish your body with intention!

Why You'll Love This Recipe

• It has hormone health & digestive health benefits. Packed with beta carotene and unique fiber, this shredded carrot salad supports hormonal balance and healthy digestion in the most delicious way.
• It is flavorful & makes a great snack or side. The thin carrot ribbons soak up a tangy dressing made from just a few pantry staples, delivering bold flavor with minimal effort.
• It's an easy way to eat more fiber & veggies. It's one of the best ways to enjoy raw carrots regularly, with simple nutrient information and ingredients you can feel good about.

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Raw Carrot Salad Ingredients & Tested Substitutions

• Carrots. The star of the recipe, raw carrots provide unique fiber and beta carotene to support hormonal balance and detoxification. You can use a mix of orange and rainbow carrots for color and variety. I do not recommend using shredded carrots as it is more beneficial to use whole, organic carrots & shred them yourself.
• Apple Cider Vinegar. Adds a tangy, gut-supportive kick and helps emulsify the dressing. If you don’t have apple cider vinegar, you can substitute with fresh lemon juice or white wine vinegar. Rice vinegar would also work especially well paired with sesame oil.
• Extra Virgin Olive Oil. A heart-healthy fat that helps your body absorb fat-soluble nutrients like beta carotene. You can swap in sesame oil (or a mix of both!) for a nuttier, more intense flavor profile.
• Raw Honey or Maple Syrup. Add a touch of natural sweetness that balances the acidity of the vinegar. Omit entirely if you prefer a more savory flavor. Use local raw honey or real maple syrup for best results. 
• Sea Salt, Black Pepper & Red Pepper Flakes. These spices enhance the flavor and adds a subtle heat. Feel free to skip the pepper flakes if you'd like a milder option.
• Fresh Parsley or Fresh Herbs. Brings brightness and freshness to the dish. You can also use cilantro, dill, or a mix of soft herbs you have on hand.
• Green Onions (optional). Adds a mild bite and layers of flavor. You can substitute with thinly sliced shallots or chives, or omit for a gentler, low-FODMAP option.
• Sesame Seeds (optional). Offers a satisfying crunch and a subtle nutty flavor. Swap with sunflower seeds, pumpkin seeds, or hemp hearts for a different texture or nutrient profile.

Raw Carrot Salad Step by Step Instructions

1. Prep the carrots. Wash your carrots, then shred them using the large holes of a box grater, a julienne peeler, or a regular vegetable peeler to create thin ribbons, whichever texture you prefer for your salad.

2. Make the dressing. In a small bowl or jar, whisk together the apple cider vinegar, extra-virgin olive oil, optional honey or touch of maple syrup, sea salt and black pepper until well combined and emulsified.

3. Toss the salad. Add the shredded carrots to a large bowl. Pour the dressing over the carrots and toss until evenly coated.

4. Add fresh flavor. Stir in chopped fresh parsley (or other fresh herbs), red pepper flakes, green onions, and sesame seeds, if using. Toss again to distribute everything evenly.

5. Let it sit (optional but recommended). Allow the salad to sit for 30 minutes before serving so the flavors can meld and the carrots soften slightly.

6. Serve and enjoy. Serve immediately as a side dish or store the raw salad in an airtight container in the fridge for up to 3 days.

Raw Carrot Salad Expert Tips & Tricks

• What’s the best way to prep the carrots? For the best texture, use a julienne peeler for thin, uniform strands or a regular vegetable peeler to create wide ribbons. If you prefer just a little crunch, use the large holes of a box grater to shred them; this is the most classic method and closest to the original raw carrot salad that’s gone viral.
• How does this support hormone health? Raw carrots contain a unique fiber that binds to excess estrogen and helps eliminate it through digestion, which may support hormone balance and ease symptoms of estrogen dominance. This salad is one of the simplest and most effective daily habits to add to your wellness routine.
• Can I make this ahead of time? Yes! This is a great salad to prep in advance. It stores well in the fridge for up to 3 days and actually tastes better after sitting for a bit, as the carrots soften and absorb the dressing.
• What should I serve this with? It’s a lovely side dish for anything from grilled chicken or salmon to a veggie-packed grain bowl. You can also pair it with recipes like my vegan falafel or no bean hummus for a light side dish that feels satisfying and nourishing.
• Can I customize the flavor? Absolutely. Swap out parsley for other fresh herbs, add a drizzle of sesame oil for a toasty finish, or top with crushed nuts or seeds for extra protein and crunch. This is one of the most delicious ways to use up carrots and make something that feels elevated with just a few simple ingredients.

How to Store Raw Carrot Salad

Store the carrot salad in an airtight container in the fridge for up to 3 days for maximum freshness.

Did you have a chance to make this recipe? If so, please leave me a 5 star rating and review below. I always love and appreciate hearing from you!