Meal prep can bring a little stability and sanity to your week, but it can also be super intimidating! It's easy to think of Instagram-worthy photos of identical, perfectly portioned meals lined up for the week ahead, but it doesn't have to be that intense or exact. You can simply prepare a few staple foods to save time and keep the door open for variety, like with these meal prep roasted vegetables.
One of the reasons roasted vegetables are the bomb to prep is because they're so versatile. You can use whatever vegetables you have on hand, or whatever you favor. Some of my favorite roasted vegetables include:
- potatoes or sweet potatoes
- bell pepper
- grape tomatoes
- butternut squash (or other squash varieties)
- so many more!
Roasted vegetables can be prepared simply with a drizzle of oil and sprinkle of salt and pepper, or you can add additional seasonings, like:
- chili powder + lime juice
- herbes de provence
- Italian seasoning
Personally and professionally I'm not a fan of prescriptive meal prep, where every single meal and snack for the week ahead is pre-portioned and ready to go. How can you listen to your body when following such a regimented meal plan? What do you do if you finish your pre-determined meal and you're still hungry? Or what if you're feeling full and you haven't finished yet, but you feel like you need to finish because you know "this is it" for food until the clock tells you it's time for the next container? Plus, for many that type of regimented eating can lead to feelings of restriction, deprivation, and emotional eating down the line.
Meal prep doesn't need to be that crazy, though. There are ways to meal prep that save you time and reduce stress on busy weeknights, all while allowing you to listen to your body and the hunger signals and cravings you have in the moment.
And that's why I'm such a fan of simple meal prep, like these roasted vegetables. It's basic to prepare, and one or two pans of roasted veggies can lead to many different dishes throughout the week! To get you started, I'm sharing ten ways to use your meal prepped roasted vegetables!
1. Roasted Vegetable Omelette
Omelettes are super easy to get dinner on the table in a few minutes! Whisk a couple eggs together with salt and pepper and pour into a small nonstick skillet with a tiny drizzle of oil or tiny pat of butter. Once the eggs are starting to firm up, place roasted vegetables and other fillings (like greens, cheese, avocado, etc.) on one half, then use the rubber spatula to turn the other half of eggs to cover the fillings. Once eggs are cooked through, transfer to a plate and enjoy!
2. Roasted Vegetable Tostada
Place a tortilla or two in a nonstick skillet or in the oven to get them crispy. Then all you have to do is place your roasted vegetables on top of the now-crunchy tortilla with whatever other toppings you like! I love back a black bean mash with a little lime juice. You can add ground turkey or chicken, leafy greens, avocado, pico de gallo, or whatever you prefer.
3. Roasted Vegetable Tacos
Very similar to the roasted vegetable tostadas, except possibly even faster since you aren't waiting for the tortilla to get crispy. If you're using small corn tortillas, I recommend heating them briefly in a nonstick skillet to really help with flavor. Then add in your roasted vegetables, some protein (like beans, tempeh, tofu, chicken, fish, steak, or pork), and any other toppings (other vegetables, salsa, super easy guacamole, or cheese.
4. Roasted Vegetable Pasta
Super simple, this dinner comes together using ingredients you likely already have on it. If you want a punch of protein, use a lentil or bean-based pasta, or you can add beans, tofu, chicken, ground meat, etc. I like to add some greens, so I toss some chopped spinach in a pan with the hot, drained pasta, roasted vegetables, and a drizzle of extra virgin olive oil. You can also pair with any sauces you have on hand, like my freezer tomato sauce or cauliflower alfredo sauce.
5. Roasted Vegetable Buddha Bowl
Buddha bowls are an awesome option that can come together very quickly. Use minute rice, or prep some whole grains over the weekend (I actually love to make double batches of whole grains like brown rice and quinoa, freeze the leftovers, then thaw and reheat with a little water to keep it moist). Keep some cooked protein on hand, or easy options like canned beans that you can drain and rinse. Then put a bed of spinach or greens in a bowl and top with your whole grains, beans, roasted vegetables, a sprinkle of seeds like these hemp seeds for added healthy fat and protein, and a drizzle of sauce or dressing.
Who doesn't love pizza for dinner? Especially when it comes together so easily. Keep pizza crusts in your pantry or freezer. Top with a sauce (like a pesto, freezer tomato sauce, or cauliflower alfredo sauce), mozzarella, and roasted vegetables. When the pizza comes out of the oven, top with some fresh arugula for extra greens. Not into dairy? Try using a nut-based cheese, hummus, or nutritional yeast for extra flavor and texture.
7. Roasted Vegetable Salad
Roasted vegetables in salad form can be an easy way of throwing together whatever you have in the fridge. Toss roasted vegetables with beans, tofu, greens, grains, or even keep it simple as I did here with fresh ovalini mozzarella. Toss everything with a splash of balsamic vinegar and extra virgin olive oil or your favorite dressing, and any fresh or dried herbs you have on hand.
8. Roasted Vegetable Wrap or Sandwich
Whether you're feeling a wrap, collard wrap, sandwich, or even a grilled cheese, roasted vegetables always work. You can add in some nitrate and nitrite-free deli turkey, tofu, or any protein. Add some greens and your favorite sauce or spread, like lemon ginger hummus or roasted radish rosemary hummus.
9. Roasted Vegetable Stir Fry
By preparing your roasted vegetables simply with just a drizzle of oil, salt, and pepper, they more easily lend to diverse flavors throughout the week. This dinner is beyond easy. In a nonstick skillet heat a little coconut and/ or sesame oil, add in pre-cooked brown rice or other grain, crispy baked tofu or other protein, and your roasted vegetables. Season with some coconut aminos or low sodium soy sauce, powdered ginger, and granulated garlic. Sprinkle with sesame seeds and you've got an amazing, fast stir fry for dinner.
10. Roasted Vegetable Hummus
Hummus is perfect, whether you're eating it as a snack, on a sandwich or pizza, or as part of your dinner with some crackers and veggies to dip. Try blending a half cup garbanzo beans (peel the skin off for a creamier hummus) with a half cup roasted vegetables and one to two tablespoons oil, like olive oil or avocado oil. Season with salt, pepper, or any myriad of options (Herbes de provence, turmeric, rosemary, etc.).
Endless Options for Roasted Vegetables
I've shown you ten easy ways to enjoy roasted vegetables here, but there are many others!
- Mix with some greek yogurt, salsa, and black beans as an enchilada filling to roll into tortillas. Top with salsa, cheese, and bake until hot and bubbly.
- Stuff roasted vegetables, pinto beans, salsa, and cheese into a tortilla and grill for a roasted vegetable quesadilla.
- Whisk together eggs and pour over roasted vegetables in a pan or a pie shell for a roasted vegetable frittata or quiche.
- As a simple side dish to whatever entree you're serving.
- On top of leafy green salads.
- Over creamy polenta with a fried egg.
Use your imagination and honor your tastes, hunger cues, and preferences. I'd love to see what else you come up with, so be sure to post your roasted vegetable creations on Facebook or Instagram and tag @nutritiontofit and #nutritiontofit.
- olive avocado, coconut, grapeseed, or other oil
- any other desired seasonings like turmeric, Italian seasoning, chili powder, herbes de Provence, etc.
- Preheat oven to 425 degrees.
- If desired, prep one or two sheet pans with foil to allow for easier clean up.
- Wash vegetables.
- Chop vegetables into equal-sized pieces, about 1 to 1.5 inches.
- Fill sheet pans with roasted vegetables. Drizzle each sheet pan with 1-2 tablespoons of oil and sprinkle with salt, pepper, and any other desired seasonings. Toss with tongs or your hands to combine.
- Bake for 25-30 minutes until all vegetable pieces are tender.
- Once cool, transfer to an airtight container and refrigerate up to 5 days.