Traditional recipes

Meal-Prep Roasted Vegetables

Meal-Prep Roasted Vegetables

Roasted vegetables are the perfect, hands-off way to prep healthyish lunches for the week. Use asparagus, brussels sprouts, onions—whatever vegetables you're craving. This recipe is part of the 2019 Feel Good Food Plan, our ten-day plan for starting the year off right.

Ingredients

  • 1 bunch carrots, cut into thick rounds
  • 1 head of cauliflower or broccoli, separated into florets
  • 3 Tbsp. extra-virgin olive oil
  • 4–6 sweet potatoes, scrubbed

Recipe Preparation

  • Place racks in upper and lower thirds of oven; preheat to 425°. Toss carrots, cauliflower, and oil on a large rimmed baking sheet. Season with salt and toss again. Place sweet potatoes on a small foil-lined rimmed baking sheet. Roast veggies, tossing once, until browned and tender, 25–30 minutes for carrots and cauliflower and 35–40 minutes for potatoes.

Reviews SectionPerfect! Just what I needed to know.Which vegetables go on the upper rack; which on the lower rack?AnonymousMontreal, Canada01/04/19

When roasting veggies at 425 degrees, here’s how long they’ll need to stay in the oven:

  • Kale: 5-10 minutes
  • Asparagus, green beans,peppers, yellow squash and zucchini: 10-20 minutes
  • Brussels sprouts, cauliflower, broccoli and tomatoes: 15-25 minutes
  • Onions, beets, potatoes, sweet potatoes, parsnips and carrots: 30-45 minutes
  • Butternut squash, acorn squash and spaghetti squash: 20-60 minutes depending on the size

This recipe is NOT a full meal prep like most of my other recipes. So I suggest that while those veggies are roasting, you also cook up some rice or quinoa and throw some tofu, fish or chicken in a pan on the stove to turn this recipe into a complete meal.


How to Meal Prep Vegetables for the Whole Week

Can you meal prep vegetables?

Vegetables are fantastic for meal prepping! Veggies are usually the last thing that folks remember to add to their plates, but they’re some of the most important foods nutritionally. By including veggies in your meal prep, you’re ensuring that you have the best ready and waiting for you.

Whether you simply chop or slice your veggies to cook later or roast a whole pan to add to meals, vegetables can be a go-to item on your meal prep checklist.

What vegetables can be prepared in advance?

Any of the following vegetables can be prepped in advance:

  • artichokes – wash, trim, and brush cut ends with lemon to prevent browning,
  • asparagus – wash and snap off woody ends
  • beets – peel and slice
  • broccoli – wash and cut into florets
  • brussels sprouts – wash, trim, and slice/cut in half
  • cabbage – wash, shred or chop
  • carrots – peel and cut/slice/shred
  • cauliflower – wash and cut into florets
  • celery – wash and cut/chop
  • corn – shuck and cut from cob
  • cucumber – wash and slice, pat dry
  • green beans – wash and trim
  • kale – wash, chop, and spin dry
  • leeks – wash and slice/chop, pat dry
  • lettuce – wash, chop, and spin dry
  • mushrooms – wash and slice/chop, pat dry
  • onion – wash and slice/chop, pat dry
  • peas – wash and pat dry
  • peppers – wash and slice/chop, pat dry
  • potatoes – best cooked for meal prep as raw cut potatoes will brown if not stored in water
  • radishes – wash and slice/chop, pat dry
  • shallots – wash and slice/chop, pat dry
  • spaghetti squash – cook and fork out of skins
  • spinach – wash, chop, and spin dry
  • sweet potato – best cooked for meal prep as raw cut potatoes will brown if not stored in water
  • tomato – wash and slice/chop
  • zucchini – wash and slice/chop/spiralize, pat dry

How do I meal prep vegetables for a week?

How you meal prep vegetables for the week will depend on how you want to use them.

If you’re big into salads, but want some variety every day, simply prep the greens and toppings and store them separately in airtight containers, refrigerated.

If you enjoy eating the same salad every day, meal prep salads are the way to go. Assemble enough salads to get you through 3 to 4 days and store them in portioned containers in the fridge.

Planning to cook veggies throughout the week, but don’t want to do all the chopping every single night? Wash and prep vegetables just until the cooking stage. Then the night of serving, you’ll be able to serve them piping hot from the oven, stove, or instant pot.

Don’t mind reheating your veggies from night to night? Then prep a pan of roasted vegetables and store in the fridge. Heat up as much as you want to eat each night.

How do you preserve fresh vegetables for meal prep?

Prepared foods are typically good for up to 4 days refrigerated. Prepped vegetables can last longer—or shorter!—depending on how they are prepared and how you store your fresh fruits and vegetables.

The key to long lasting fresh vegetables is to reduce as much moisture as possible. Wet vegetables will decay faster than dry ones, with the exception of carrots and celery.

Pat your veggies, such as lettuce, pepper, peas, and cucumbers dry or spin off the excess moisture in a salad spinner. Store them in airtight containers in the refrigerator.

In the case of carrots, celery, and radishes, storing them in a container of water can help extend their freshness.


You can basically use any vegetables you like for your individual meal prep. Also, if you’ve been sitting on some vegetables in your crisper and they’re a tad soft, they’ll be excellent for roasting and you won’t have any food waste. Win-win!

Cut all vegetables the same size

Cutting all the vegetables the same size will ensure that they roast evenly. If you have varying sizes you may end up with undercooked vegetables and that’s not much of a problem for broccoli, zucchini, and cauliflower, but root vegetables generally taste best when fully roasted.

Best vegetables for meal prepping

This may seem obvious but pairing nonstarchy vegetables with other nonstarchy vegetables will yield the best flavor combination and you can assemble and mix and match later on. Cooking times can vary depending on the vegetables so here is a basic guide to roasting.

Nonstarchy Vegetables

How to make them:

1. Preheat oven to 400 degrees.
2. Line a large roasting sheet with parchment paper or foil.
3. Add zucchini, summer squash, and peppers or any other nonstarchy vegetable with 2 tbsp avocado or extra virgin olive oil, 1/2 salt, and 1/4 tsp pepper.
4. Toss to combine. (Feel free to use more salt and pepper if you’d like).
5. Roast for 15-20 minutes, until vegetables are soft. Toss once halfway.

Cruciferous Vegetables

How to make them:

1. On a separate sheet, line with parchment paper or foil and add broccoli, 1-2 tbsp avocado or extra virgin olive oil, 1/2 tsp salt, 1/4 pepper.
2. Massage the oil into broccoli, cauliflower, and sprouts (or any combination you like) and roast for 10-15 minutes or longer if you wish the vegetables to be softer.
3. Toss once halfway.
*Note that broccoli easily goes from roasted to charred so keep an eye on it.

Starchy Vegetables

How to make them:

1. Line a 3rd roasting sheet with parchment paper or foil and add sweet potatoes and butternut squash.
2. Combine with 1-2 tbsp avocado or extra virgin olive oil, 1/2 tsp salt, 1/4 tsp pepper, and roast for 30 minutes, tossing once halfway.

What Is The Best Oil For Roasting Vegetables?

When roasting vegetables at a higher heat, a good option is avocado oil, and make sure you use enough as some vegetables, in particular, require a lot in order to not dry out. If you’re roasting the vegetables at temperatures under 400 degrees, using extra virgin olive oil is perfectly fine too.

Should You Season The Vegetables?

Salt and pepper are a must when it comes to roasting vegetables but feel free to play around with other herbs and spices too. Some good options are cumin, paprika, thyme, oregano, coriander, or any other herbs and spices you like.

How To Use Meal Prep Roasted Vegetables?

Once vegetables are roasted you can use them in a variety of ways. You can drizzle them with additional avocado or olive oil and reheat them, toss them with balsamic vinegar, use them as sides to any meat, add them to salad, dip them in chipotle lime mayo. The possibilities are endless.

Store vegetables in air-tight containers for up to a week.


  • 3 tablespoons extra-virgin olive oil, divided
  • ½ teaspoon garlic powder
  • ¼ teaspoon salt
  • ¼ teaspoon ground pepper
  • 4 cups broccoli florets
  • 2 medium red bell peppers, quartered
  • 1 cup sliced red onion
  • 3 cups cooked brown rice
  • 1 (15 ounce) can chickpeas, rinsed
  • 4 tablespoons prepared pesto

Preheat oven to 450 degrees F.

Whisk 2 tablespoons oil, garlic powder, salt and pepper together in a large bowl. Add broccoli, peppers and onion toss to coat. Transfer to a large rimmed baking sheet and roast, stirring once, until the vegetables are tender, about 20 minutes. Chop the peppers when cool enough to handle.

Stir the remaining 1 tablespoon oil into rice. Place about 3/4 cup of the rice in each of four 2-cup microwave-safe, lidded containers. Divide chickpeas and the roasted vegetables among the bowls. Top each with 1 tablespoon pesto.

To reheat: Microwave each container on High until heated through, 1 to 2 minutes.


What Other Vegetables Can I Use for a Rainbow?

There are so many different colored vegetables that it was hard to pick for my meal prep sheet pan roasted rainbow vegetables. So pick your favorites!

Red &ndash Red bell pepper, tomatoes, red potatoes

Orange &ndash Carrots, sweet potatoes, orange bell pepper, butternut squash

Yellow -Squash, Yellow tomatoes, yellow bell pepper, corn, yellow onoin

Green &ndash Broccoli, Brussels Sprouts, Kale, Green Beans, Asparagus, green bell pepper

Purple &ndash purple potatoes, eggplant, purple carrots, purple cauliflower, purple cabbage, purple asparagus

Pink/Fushia &ndash red onion, beets, radish, watermelon radish

Which vegetables would you choose for each color?

Meal prepping is one of my favorite ways to spend a Sunday morning to make sure I have easy and healthy meals throughout the week. This sheet pan roasted vegetable recipe is such a great way to eat your veggies!


Meal Prep Recipes To Build Healthy Bowls

Use these recipes to build your own Mediterranean bowls and eat something different every day!

Chickpea Spinach Cakes

These chickpea spinach cakes are great on their own, but are complete when paired with some salad, roasted vegetables and some hummus and tzatziki! Recipe here.

Pesto Turkey Meatballs

I tried these turkey meatballs and they were really good! Perfect for meal prep too and no breadcrumbs. You can make some and serve with a salad, quinoa or couscous as suggested here. The recipe is here.

5-Minute Cannellini Recipe

If you only have a can of white beans, you can make this wonderful recipe to complete your meals. This is a wonderful side dish that is rich in flavor and high in fiber. Recipe here.

Spicy Roasted Vegetables

Learn how to roast your own spicy vegetables in the oven! I chose sweet potato (which, true isn’t the most Mediterranean food ever, but is good), cauliflower and red peppers. Recipe here.

10-Minute Garlic Roasted Vegetables

If you’re too impatient to roast vegetables in the oven, you can also roast them on the stovetop with some garlic and olive oil. Super delicious and easy recipe that you can find here.

Easy Tzatziki Recipe (+ vegan version)

Tzatziki is a very rich and famous Greek god and dip made with cucumbers, yogurt and garlic. And making tzatziki is super easy, at least the version I share and the recipe comes with a simple vegan option using cashews as well. You can find it here.

Easy Spicy Hummus

I love hummus, it’s so creamy and delicious and if you’ve ever seen the movie “Zohan” you’d know it has multiple uses besides being an addictive food. I’ve made my own version that is spicy and really fluffy, and you can find it here.

Low Carb Zucchini Hummus

If you’re doing the Mediterranean diet and need to watch your carbohydrate intake too, you can make this lower carb version of tzatziki made with walnuts and zuchhini. You can find the recipe here.

5-Minute Tomato Cucumber Salad

This isn’t exactly a meal prep recipe, but it’s one that can become your go-to vegetable side dish, it’s fresh, healthy, tasty and ready in just 5 minutes. The recipe is here.


Big-Batch Cooking Recipes

Have a big crowd to feed or planning for leftovers? Say no more. These big batch recipes are quick and easy, and packed with layers of flavor.

    : A batch of these fajitas only takes 30 minutes to make! : A complete meal with chicken and rice. You’ll be happy to have leftovers of this one. : These do double duty as a snack and complete meal when served with veggie sides. Plan ahead and make a double batch! : When it comes to batch cooking, having a soup recipe on hand is a must. And this one’s loaded with good-for-you ingredients. : This stir-fry is perfect for enjoying throughout the week. And if you’ve got a bigger family to feed, just double the recipe! : Just like the tuna meatballs, you’ll want to make two batches for tasty leftovers.

1. Keto Teriyaki Chicken Bowl

This keto teriyaki chicken bowl is a keto-friendly, Whole30, paleo dish and is quick to prepare. It’s sugar-free and takes just 20 minutes to get it ready. With just a few ingredients and cooking, it will be ready in no time. It’s really delicious and you should surely try it at home.
Get the recipe here.

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