That $70 retinol serum sitting on your bathroom counter? You could be eating your way to the same glow for about $3.
This is the viral “retinol salad” all over TikTok. Except most versions taste like punishment—dry shredded carrots with vinegar that stick in your throat and make you regret every life choice that led you here.
This one’s different. Carrot ribbons that look like pasta. Toasted sesame oil that makes everything nutty and addictive. Chili crisp for heat. It’s the eat-your-skincare trend but actually delicious enough that you’ll make it more than once.
And yeah, the science is real. But first, let me convince you this doesn’t taste like sadness.
Does the “Retinol Salad” Actually Work?
Let’s clear something up right away. Eating carrots does not give you direct retinol. That’s the myth. Here’s the reality.
Carrots contain beta-carotene, which is a provitamin A. Your liver converts beta-carotene into retinol (Vitamin A) as your body needs it. So you’re not eating retinol.
You’re eating the raw material your body uses to make retinol.
But here’s the critical part most people miss: Vitamin A is fat-soluble. If you eat raw carrots alone with no fat, you absorb very little of the beta-carotene. It just passes through.
You need to pair carrots with a healthy fat—like the sesame oil in this recipe—to unlock the bioavailability of Vitamin A.
This is why those dry shredded carrot salads with just vinegar don’t work as well. No fat means no absorption. No absorption means no glow.
When you eat carrots with fat, your body can actually convert the beta-carotene and use it for:
- Skin cell turnover (what topical retinol does)
- Reducing inflammation
- Supporting your skin barrier
- Reducing hormonal acne
So yes, the “retinol salad” works. But only if you do it right.
The “Hormone Hack”: Why Raw Carrots?
This trend didn’t start on TikTok. It originated from Dr. Ray Peat’s research on hormones and gut health. And this is where it gets interesting for people dealing with hormonal breakouts.
The mechanism: Raw carrots contain a unique insoluble fiber that acts like a broom in your intestines. This fiber binds to:
- Endotoxins (bad bacteria byproducts)
- Excess estrogen
- Bile acids
Then it carries all of that out of your body when you go to the bathroom.
Why this matters for your skin: Excess estrogen (estrogen dominance) is a major cause of hormonal acne, especially the kind that shows up on your jawline and chin right before your period.
By helping your body eliminate excess estrogen, raw carrots can reduce hormonal breakouts over time.
This is why some people call this the “hormone balancing salad.” It’s working on your gut-skin axis—the connection between your digestive system and your skin.
The catch: This is a long-term strategy, not an overnight fix. You need to eat this consistently (3-5 times a week) for a few weeks to notice changes. It’s not a magic cure. It’s a functional food that supports your body’s natural processes.
Why Ribbons Are Better Than Shreds
Most carrot salad recipes tell you to grate or shred the carrots. And honestly? That texture is terrible.
Grated carrots are dry, stringy, and stick in your throat. They feel like eating mulch.
Carrot ribbons are different. They’re wide and flat like pappardelle pasta. They have a luxurious mouthfeel. They hold dressing better so every bite is coated in sesame oil and vinegar instead of having naked dry shreds.
Ribbons also make the salad feel like a meal instead of a sad pile of garnish. It looks impressive. And most importantly, it’s actually pleasant to eat which means you’ll actually make it more than once.
Ingredient Breakdown (Functional Benefits)
Carrots (The Star)
Nutrient density: Carrots are loaded with beta-carotene (provitamin A), fiber, vitamin K, potassium, and antioxidants.
Why raw matters: Cooking carrots breaks down the unique fiber that binds to estrogen and endotoxins. You need them raw to get the hormone-balancing benefits.
Cooking also makes the fiber mushy instead of broom-like.
Color choice: Orange carrots have the most beta-carotene. Purple and yellow carrots have other antioxidants but less vitamin A. Use orange for maximum glow.
Toasted Sesame Oil (The Activator)
Why sesame oil specifically: It’s the fat that makes beta-carotene bioavailable. Without fat, you don’t absorb the vitamin A.
Flavor profile: Toasted sesame oil is nutty, rich, and deeply savory. It makes the carrots taste like they belong in an actual meal instead of a wellness punishment.
Anti-inflammatory benefits: Sesame oil contains sesamol and sesamin, which are anti-inflammatory compounds. More anti-inflammatory support for your skin.
Don’t use untoasted sesame oil. It’s flavorless and you’ll be disappointed.
Rice Vinegar (The Digestion Aid)
Acidity: The vinegar brightens the carrots and cuts through the richness of the sesame oil. It makes the whole thing taste balanced instead of heavy.
Digestion support: Vinegar stimulates digestive enzymes. Better digestion means better nutrient absorption which means better results from the beta-carotene.
Gentler than other vinegars: Rice vinegar is milder than white vinegar or apple cider vinegar. It doesn’t make your mouth pucker.
Chili Crisp or Red Pepper Flakes (The Heat)
Optional but recommended. Adds a spicy kick that makes the salad more interesting. The heat also stimulates circulation which can give you that flushed, healthy glow.
Use Lao Gan Ma chili crisp if you can find it. It’s the gold standard. Crunchy, spicy, slightly sweet. Makes everything better.
Optional Add-Ins
Toasted sesame seeds: Extra crunch and nuttiness.
Scallions: Fresh onion bite and color.
Cilantro: Bright herbal notes. Polarizing but good if you’re a cilantro person.
Ginger: Grate fresh ginger into the dressing for extra anti-inflammatory benefits and zing.
How to Make Carrot Ribbons (The Technique)
This is the part that makes or breaks the recipe. You need ribbons, not shreds.
Equipment: A Y-shaped vegetable peeler. Not a straight peeler. The Y-peeler gives you wider, more consistent ribbons.
The method:
- Peel the carrots to remove the skin. Yes, you have to do this. The skin is bitter and makes the texture less clean.
- Keep peeling in long strokes down the length of the carrot. You’re making wide ribbons, not thin shavings. Press firmly but not so hard you break the carrot.
- When you get to the core (the part that’s too thin to ribbon), stop. Eat the core as a snack or save it for stock.
- You want about 2-3 cups of loosely packed ribbons per serving.
If you don’t have a peeler: Use a mandoline on the thinnest setting. Or use a sharp knife to shave thin strips. It’s harder but doable.
The Recipe
Serves 2 as a side or 1 as a main
Ingredients:
- 3-4 large carrots, peeled into ribbons (about 3 cups ribbons)
- 2 tablespoons toasted sesame oil
- 1 tablespoon rice vinegar
- 1 teaspoon honey or maple syrup (balances acidity)
- 1/2 teaspoon chili crisp or pinch of red pepper flakes
- 1/4 teaspoon sea salt
- Optional: 1 teaspoon toasted sesame seeds
- Optional: 1 scallion, thinly sliced
- Optional: fresh cilantro
Instructions:
- Make the carrot ribbons. Peel the carrots to remove the skin. Use a Y-peeler to shave long ribbons down the length of each carrot. Place ribbons in a large bowl.
- Make the dressing. In a small bowl, whisk together toasted sesame oil, rice vinegar, honey, chili crisp, and salt. Taste and adjust. It should be nutty, tangy, slightly sweet, and spicy.
- Toss everything together. Pour the dressing over the carrot ribbons. Use your hands or tongs to massage and toss the ribbons until every piece is coated. This takes a minute. Don’t rush it.
- Let it sit. Let the salad sit for 10-15 minutes at room temperature. The carrots will soften slightly and absorb the dressing. This is when it gets good.
- Garnish and serve. Top with toasted sesame seeds, sliced scallions, and cilantro if using. Eat immediately or refrigerate.
Variations to Try
Extra Gingery Version
Add 1 teaspoon freshly grated ginger to the dressing. Makes it more anti-inflammatory and adds a sharp, bright heat.
Peanut Butter Carrot Ribbons
Replace sesame oil with 1 tablespoon peanut butter thinned with 1 tablespoon water. Add a splash of soy sauce. Tastes like Thai peanut sauce.
Miso Carrot Ribbons
Add 1 teaspoon white miso paste to the dressing. Adds umami depth and probiotic benefits for your gut.
Turmeric Golden Milk Version
Add 1/4 teaspoon turmeric powder and a pinch of black pepper to the dressing. More anti-inflammatory power. The black pepper helps absorb the curcumin.
Add Protein
Top with grilled chicken, baked tofu, or soft-boiled eggs to make it a complete meal.
The Best Time to Eat This
For hormonal benefits: Eat this salad as a snack between meals, not with a meal. Dr. Ray Peat recommended eating raw carrots on an empty stomach so the fiber can do its job without competing with other foods.
For skin benefits: Eat it anytime. The beta-carotene absorption works whenever you eat fat with it.
For meal prep: Make a big batch on Sunday. It gets better after 24 hours in the fridge as the carrots soften and marinate. Keeps for 3-4 days.
Common Mistakes to Avoid
Not using fat. If you skip the oil, you don’t absorb the vitamin A. The whole point fails.
Using plain sesame oil instead of toasted. Toasted sesame oil has that nutty rich flavor. Plain sesame oil is flavorless and sad.
Shredding instead of ribboning. Shredded carrots are dry and unpleasant. Ribbons are luxurious.
Eating it once and expecting miracles. This is a long-term strategy. You need consistency. 3-5 times a week for a few weeks minimum.
Not peeling the carrots. The skin is bitter and makes the texture less clean. Peel them.
Overdressing. You want the ribbons coated, not swimming in oil. Too much dressing makes it greasy.
Storage and Meal Prep
Fridge: Keeps for 3-4 days in an airtight container. The carrots soften and absorb more dressing which some people prefer.
Freezer: Don’t. Raw carrots get mushy and weird when frozen and thawed.
Make ahead: Prep the carrot ribbons and store them in water in the fridge for up to 2 days. Make the dressing separately. Toss together when ready to eat.
Batch it: Triple or quadruple the recipe. Portion into containers. Grab one for lunch every day.
FAQ (Frequently Asked Questions)
Can I meal prep this?
Yes. It actually gets better after 24 hours in the fridge as the carrots soften and marinate in the dressing. Keeps for 3-4 days.
Do I have to peel the carrots?
Yes. The skin is bitter and affects the texture. Peeling gives you the cleanest taste and best mouthfeel.
Can I use olive oil instead of sesame oil?
You can, but sesame oil tastes better for this specific Asian-inspired flavor profile. Olive oil makes it taste more Mediterranean which is fine but different.
How long until I see results for my skin?
2-4 weeks of eating this 3-5 times per week. Skin cell turnover takes time. This isn’t a topical retinol that works overnight.
Does cooking the carrots work?
Not for the hormone-balancing benefits. You need raw carrots for the unique fiber that binds to estrogen. Cooking breaks down that fiber.
Can I add other vegetables?
You can but you dilute the carrot-to-fiber ratio. If you want the hormone benefits, keep it mostly carrots.
Spicy Sesame “Retinol Salad” Ribbons
Equipment
- Y-Peeler: (Crucial) Specify a “Y-shaped” peeler (like Kuhn Rikon). Explain that standard swivel peelers make thin, jagged strips, whereas a Y-peeler makes the wide, pasta-like ribbons that define this viral aesthetic.
- Mason Jar: For shaking the dressing (easier than whisking).
- Mandoline Slicer: Mention as an alternative but add a safety warning.
- Toasted Sesame Oil: Link to a high-quality brand (like Kadoya) since it’s the main flavor driver.
Ingredients
The Base:
- 4 large Carrots look for thick ones—easier to ribbon, washed and peeled.
The “Activation” Dressing:
- 1.5 tbsp Toasted Sesame Oil The Fat Source: Essential for Vitamin A absorption.
- 1 tbsp Rice Vinegar Milder and sweeter than Apple Cider Vinegar.
- 1 tsp Soy Sauce or Tamari for gluten-free.
- ½ tsp Fresh Ginger grated (Anti-inflammatory kick).
- 1 clove Garlic grated.
- ½ Lime juiced (Vitamin C helps collagen synthesis).
- 1 tsp Chili Crisp or red pepper flakes Optional, for metabolism boost.
The Garnish:
- 1 tbsp Toasted Sesame Seeds.
- 2 Scallions green onions, thinly sliced on the bias.
- Handful of fresh Cilantro optional.
Instructions
- Ribbon the Carrots: Trim the ends of the carrots. Lay the carrot flat on a cutting board. Using a sturdy Y-peeler, apply firm pressure and peel down the entire length of the carrot to create long, thin, wide ribbons. Rotate the carrot as you go. Chef’s Tip: Stop when you hit the thin, woody core—snack on that part separately.
- Make the Emulsion: In a small jar or bowl, whisk together the toasted sesame oil, rice vinegar, soy sauce, lime juice, ginger, garlic, and chili crisp. Whisk until the mixture looks creamy and emulsified.
- Massage & Marinate: Place the carrot ribbons in a large bowl. Pour the dressing over them. Use your hands to gently toss and massage the dressing into the ribbons for 30 seconds. Let it sit for 10–15 minutes. This step is vital—it breaks down the raw fibers slightly, turning the crunch into a tender, noodle-like bite.
- Finish & Serve: Right before serving, toss in the scallions and cilantro. Transfer to a serving bowl and top generously with toasted sesame seeds.
Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles. Also an aspiring cook we he researches and tries all kinds of different food recipes and shares what works best.