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You might think meal prep is time-consuming, but it doesn't have to be. With sweet potatoes, you get a versatile ingredient that can fit into various meals throughout the week. From burrito bowls to smoothies, there's something for every taste. Let's explore these ten easy recipes that not only save time but also keep your nutrition on point. You'll be surprised at how simple healthy eating can be.
Key Takeaways
- Incorporate roasted sweet potatoes in burrito bowls and salads for nutritious and customizable meal prep options.
- Prepare sweet potato hash with eggs for a hearty breakfast or brunch dish that's easy to make in advance.
- Stuff bell peppers with sweet potatoes and quinoa for a colorful and protein-rich meal that's suitable for meal prep.
- Create a creamy sweet potato curry with spinach for a flavorful and versatile dish that deepens in flavor over time.
- Utilize general meal prep strategies by roasting sweet potatoes in advance and experimenting with various toppings and spices for diverse meals.
Sweet Potato and Black Bean Burrito Bowls
Sweet Potato and Black Bean Burrito Bowls are a delicious and nutritious option for meal prep. This vibrant dish combines the sweet, earthy flavor of roasted sweet potatoes with protein-packed black beans, making it a filling and satisfying meal. The addition of fresh toppings like avocado, salsa, and cilantro adds a burst of freshness that complements the hearty ingredients perfectly.
It's an excellent choice for lunch or dinner and can be easily customized to suit your taste preferences. Preparing these burrito bowls in advance is a great way to guarantee you have healthy meals ready to go throughout the week. The sweet potatoes can be roasted in advance and stored in the fridge, while the black beans can be quickly heated up when you're ready to assemble your bowl.
This recipe isn't only simple to make but also packs a punch regarding flavor and nutrition.
Ingredients:
- 2 medium sweet potatoes
- 1 can (15 oz) black beans, drained and rinsed
- 1 tablespoon olive oil
- 1 teaspoon cumin
- 1 teaspoon paprika
- Salt and pepper, to taste
- 1 cup cooked brown rice or quinoa
- 1 avocado, diced
- 1 cup salsa
- Fresh cilantro, chopped (for garnish)
- Lime wedges (for serving)
Cooking Instructions:
- Preheat your oven to 425°F (220°C). Begin by peeling and dicing the sweet potatoes into bite-sized cubes. In a mixing bowl, toss the sweet potatoes with olive oil, cumin, paprika, salt, and pepper until evenly coated.
- Spread them out in a single layer on a baking sheet lined with parchment paper. Roast in the oven for about 25-30 minutes, or until the sweet potatoes are tender and slightly caramelized, stirring halfway through for even cooking.
- While the sweet potatoes are roasting, prepare your brown rice or quinoa according to package instructions. Once everything is ready, assemble your burrito bowls by starting with a base of rice or quinoa, followed by a generous scoop of the roasted sweet potatoes and black beans.
- Top with diced avocado, salsa, and a sprinkle of fresh cilantro. Serve with lime wedges on the side for an extra zesty kick.
Extra Tips:
When preparing these burrito bowls, feel free to get creative with your toppings! Consider adding shredded cheese, Greek yogurt, or corn for extra flavor and texture.
You can also switch up the spices according to your preference or add other vegetables like bell peppers and corn to the sweet potatoes before roasting. These bowls store well in the fridge, so make a larger batch and enjoy them throughout the week for easy and satisfying meals.
Roasted Sweet Potato and Chickpea Salad
Roasted Sweet Potato and Chickpea Salad is a delicious and nutritious dish that combines the earthy flavors of roasted sweet potatoes with the hearty texture of chickpeas. This salad is perfect for meal prep, as it can be made in advance and stored in the fridge for several days, making it an ideal option for lunch or dinner. The vibrant colors and savory spices make it not only appetizing but also visually appealing.
This recipe is versatile, allowing you to customize it with your favorite ingredients and dressings. You can add greens like spinach or kale, toss in some nuts for crunch, or sprinkle feta cheese for added creaminess. Whether you're vegan, vegetarian, or simply looking for a healthy meal, this Roasted Sweet Potato and Chickpea Salad is sure to satisfy your taste buds and nourish your body.
Ingredients:
- 2 medium sweet potatoes, peeled and cubed
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 tablespoons olive oil
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- Salt and pepper to taste
- 4 cups mixed greens (spinach, arugula, etc.)
- 1/4 cup red onion, thinly sliced
- 1/4 cup fresh parsley, chopped
- Optional: crumbled feta cheese or avocado slices for topping
To prepare the salad, preheat your oven to 425°F (220°C). On a baking sheet, toss the cubed sweet potatoes and chickpeas with olive oil, smoked paprika, cumin, salt, and pepper until well coated. Spread them out in a single layer and roast in the preheated oven for about 25-30 minutes, or until the sweet potatoes are tender and lightly browned, stirring halfway through.
While the sweet potatoes and chickpeas are roasting, prepare the mixed greens by placing them in a large bowl and adding the sliced red onion and chopped parsley.
Once the sweet potatoes and chickpeas are done roasting, let them cool for a few minutes before adding them to the bowl with the mixed greens. Toss everything together gently until combined. If desired, top with crumbled feta cheese or avocado slices before serving. This salad can be enjoyed warm or cold, making it a great option for any meal.
Extra Tips: When preparing to store leftovers, consider keeping the sweet potatoes and chickpeas separate from the greens to maintain their freshness. You can also make a simple dressing with lemon juice, olive oil, and a pinch of salt, which can be drizzled over the salad just before serving. Feel free to experiment with different spices or add-ins, such as nuts or seeds, to make this salad your own!
Sweet Potato Hash With Eggs
Sweet Potato Hash with Eggs is a hearty and nutritious dish perfect for breakfast, brunch, or any meal of the day. This recipe combines the natural sweetness of sweet potatoes with savory spices and the richness of eggs, creating a delightful balance of flavors and textures.
It's easy to prepare and can be made in advance, making it an ideal meal prep option for busy individuals or families. This dish isn't only delicious but also packed with vitamins and minerals. Sweet potatoes are a great source of fiber, potassium, and vitamin A, while eggs provide high-quality protein and essential nutrients.
With just a few simple ingredients, you can whip up a satisfying meal that will keep you energized throughout the day.
Ingredients:
- 2 medium sweet potatoes, peeled and diced
- 1 small onion, diced
- 1 bell pepper, diced (any color)
- 2 cloves garlic, minced
- 4 large eggs
- 2 tablespoons olive oil
- 1 teaspoon paprika
- 1 teaspoon cumin
- Salt and pepper to taste
- Fresh parsley or cilantro for garnish (optional)
Instructions:
In a large skillet, heat the olive oil over medium heat. Add the diced sweet potatoes and cook for about 10-12 minutes, stirring occasionally, until they begin to soften.
Then, add the diced onion, bell pepper, and minced garlic to the skillet. Season with paprika, cumin, salt, and pepper, and cook for an additional 5-7 minutes until the vegetables are tender and slightly caramelized.
Once the sweet potato mixture is cooked, create small wells in the hash and crack the eggs directly into each well. Cover the skillet and let the eggs cook for about 5-6 minutes, or until the whites are set and the yolks are cooked to your liking.
Remove from heat, garnish with fresh parsley or cilantro if desired, and serve warm.
Extra Tips:
For added flavor, consider incorporating other vegetables such as spinach, kale, or zucchini into the hash. You can also customize the spices to your taste; try adding a pinch of cayenne pepper for some heat or a sprinkle of cheese on top just before the eggs are done cooking.
This dish is versatile and can easily be adjusted to suit your preferences!
Mashed Sweet Potatoes With Garlic and Herbs
Mashed sweet potatoes with garlic and herbs are a delightful twist on the traditional mashed potato dish. This recipe infuses the natural sweetness of sweet potatoes with the aromatic flavors of garlic and fresh herbs, making it a perfect side dish for any meal.
Whether you're preparing it for a family dinner or meal prepping for the week, this dish isn't only delicious but also packed with nutrients. The creamy texture of the mashed sweet potatoes pairs beautifully with the savory notes of garlic and the freshness of herbs like rosemary or thyme.
This dish is versatile and can be served alongside roasted meats, grilled vegetables, or enjoyed on its own as a satisfying vegetarian option. Let's explore this simple yet flavorful recipe that will surely become a favorite in your kitchen.
Ingredients:
- 2 pounds sweet potatoes, peeled and cubed
- 4 cloves garlic, minced
- 1/4 cup milk (or plant-based milk)
- 2 tablespoons unsalted butter (or olive oil for a vegan option)
- 1 tablespoon fresh rosemary or thyme, chopped
- Salt and pepper to taste
To begin, place the cubed sweet potatoes in a large pot and cover them with water. Bring the water to a boil over medium-high heat and cook the sweet potatoes until they're tender, about 15-20 minutes.
Drain the sweet potatoes and return them to the pot. Add the minced garlic, milk, butter, and chopped herbs to the pot. Using a potato masher or fork, mash the sweet potatoes until they reach your desired consistency. Season with salt and pepper to taste, mixing well to combine all the flavors.
For an extra creamy texture, you can use an electric mixer instead of a masher. Simply beat the sweet potatoes on low speed until smooth, adding more milk if necessary. Adjust the seasoning as needed before serving.
This dish can be made ahead of time and reheated, making it perfect for meal prep.
Extra Tips: When making mashed sweet potatoes, feel free to experiment with different herbs and spices to find your preferred flavor profile. Adding a pinch of nutmeg or cinnamon can enhance the natural sweetness of the dish.
Also, if you want to make this dish ahead of time, simply store it in an airtight container in the refrigerator for up to 5 days, and reheat it gently on the stovetop or in the microwave when you're ready to enjoy!
Sweet Potato and Quinoa Stuffed Peppers
Sweet Potato and Quinoa Stuffed Peppers are a delicious and nutritious meal prep option that's perfect for busy weeknights. This dish combines the earthy sweetness of roasted sweet potatoes with protein-packed quinoa, all enveloped in a colorful bell pepper. Not only are these stuffed peppers easy to make, but they're also incredibly versatile, allowing you to customize the filling with your favorite spices and ingredients.
They can be made in advance and reheated throughout the week, making them a great option for meal prep. These stuffed peppers aren't only satisfying but also packed with vitamins and minerals, making them a healthy choice for lunch or dinner. The vibrant colors of the bell peppers add visual appeal to your meal prep containers, and the combination of flavors in each bite is sure to please your taste buds.
Whether you're cooking for yourself or for a family, these Sweet Potato and Quinoa Stuffed Peppers are sure to become a staple in your meal rotation.
Ingredients:
- 4 large bell peppers (any color)
- 1 cup quinoa, rinsed
- 2 medium sweet potatoes, peeled and diced
- 1 can black beans, rinsed and drained
- 1 cup corn (fresh, frozen, or canned)
- 1 teaspoon cumin
- 1 teaspoon paprika
- Salt and pepper to taste
- 1 cup shredded cheese (optional)
- Olive oil
Cooking Instructions:
Preheat your oven to 400°F (200°C). Start by cooking the quinoa according to package instructions. While the quinoa is cooking, toss the diced sweet potatoes in olive oil, salt, and pepper, then spread them out on a baking sheet. Roast in the oven for about 20-25 minutes or until tender, stirring halfway through.
Once the quinoa is cooked and the sweet potatoes are roasted, combine them in a large bowl with black beans, corn, cumin, paprika, and any additional seasonings you prefer.
Next, prepare the bell peppers by cutting off the tops and removing the seeds. Stuff each pepper generously with the sweet potato and quinoa mixture. If desired, sprinkle shredded cheese on top of the stuffed peppers. Place the filled peppers upright in a baking dish, and add a splash of water to the bottom of the dish to create steam while baking. Cover the dish with foil and bake for 30 minutes. Remove the foil and bake for an additional 10 minutes to allow the cheese to melt and the peppers to soften.
Extra Tips:
To add extra flavor, consider incorporating fresh herbs like cilantro or parsley into the filling. You can also experiment with different spices such as chili powder or garlic powder for a kick.
If you want to make this dish vegan, simply omit the cheese or replace it with a plant-based alternative. These stuffed peppers can be stored in the refrigerator for up to five days, making them an ideal meal prep option!
Sweet Potato Curry With Spinach
Sweet Potato Curry with Spinach is a delicious and nutritious dish that brings warmth and comfort to your meal prep. This vibrant curry is packed with flavors from spices and fresh ingredients, making it a perfect choice for a hearty lunch or dinner.
The combination of creamy coconut milk, tender sweet potatoes, and nutrient-rich spinach creates a satisfying meal that can easily be made in bulk and enjoyed throughout the week.
This recipe isn't only simple to prepare but also versatile. You can customize it with your favorite proteins, like chickpeas or chicken, or add different vegetables based on the season.
Whether you're a novice cook or a seasoned chef, this Sweet Potato Curry with Spinach will surely impress your taste buds and keep you coming back for more.
Ingredients:
- 2 medium sweet potatoes, peeled and cubed
- 1 tablespoon olive oil
- 1 onion, diced
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, minced
- 2 teaspoons curry powder
- 1 teaspoon ground cumin
- 1 teaspoon turmeric
- 1 can (14 oz) coconut milk
- 2 cups vegetable broth
- 4 cups fresh spinach
- Salt and pepper to taste
- Fresh cilantro for garnish (optional)
Instructions:
In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes.
Stir in the minced garlic and ginger, cooking for an additional minute until fragrant. Next, add the curry powder, cumin, and turmeric, stirring to coat the onions and toast the spices for about 30 seconds.
Add the cubed sweet potatoes to the pot, followed by the coconut milk and vegetable broth. Bring the mixture to a boil, then reduce the heat and let it simmer for approximately 15-20 minutes or until the sweet potatoes are tender.
Stir in the fresh spinach and cook until wilted, about 2-3 minutes. Season with salt and pepper to taste, and garnish with fresh cilantro if desired.
Extra Tips:
For added protein, consider including canned chickpeas or cooked chicken when simmering the sweet potatoes.
You can also adjust the spice level by adding red pepper flakes or fresh chili if you prefer a kick. This dish can be stored in the refrigerator for up to a week, and the flavors will deepen over time, making it even more delicious as leftovers.
Baked Sweet Potato Fries
Baked sweet potato fries are a delicious and healthier alternative to traditional fries, offering a sweet and savory flavor that pairs well with a variety of dips and main dishes.
These crispy, golden bites aren't only easy to prepare, but they also provide a nutritious boost, packed with vitamins and minerals. Perfect for meal prep, they can be enjoyed as a side dish, a snack, or even as a topping for salads and bowls.
To make baked sweet potato fries, all you need is a few simple ingredients and a little bit of time. By slicing the sweet potatoes into thin strips and tossing them with spices, you can achieve that perfect balance of crunch and tenderness. Once baked, they're sure to become a favorite in your household!
Ingredients:
- 2 large sweet potatoes
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- ½ teaspoon salt
- ½ teaspoon black pepper
- Optional: cayenne pepper for heat
Instructions:
- Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper to prevent sticking and guarantee even cooking.
- Rinse and peel the sweet potatoes, then cut them into thin strips, about 1/4 inch thick. Try to keep the pieces uniform in size for even baking.
- In a large bowl, toss the sweet potato strips with olive oil, garlic powder, paprika, salt, and black pepper until they're well coated.
- Spread the seasoned fries in a single layer on the prepared baking sheet, making certain they aren't overcrowded for maximum crispiness.
- Bake in the preheated oven for 20-25 minutes, flipping halfway through, until they're golden brown and crispy on the edges.
For best results, make sure to cut the sweet potatoes uniformly to guarantee even cooking.
If you find that the fries aren't as crispy as you'd like, try soaking the cut fries in cold water for 30 minutes before baking to remove excess starch.
Additionally, you can experiment with different seasonings to suit your taste, such as adding a sprinkle of Parmesan cheese or fresh herbs after baking for an extra flavor boost.
Enjoy your delicious baked sweet potato fries!
Sweet Potato and Turkey Chili
Sweet Potato and Turkey Chili is a hearty and nutritious dish that combines the sweetness of sweet potatoes with lean ground turkey and a medley of spices. This one-pot meal is perfect for meal prep, as it stores well in the fridge or freezer and can easily be reheated throughout the week. Not only is it delicious, but it's also packed with protein and vitamins, making it an excellent choice for a filling lunch or dinner.
This chili is also incredibly versatile; you can adjust the heat level by adding more or less chili powder and can easily incorporate other vegetables or beans based on your preferences. Whether you're looking for a cozy meal on a chilly evening or a dish to fuel your busy week ahead, Sweet Potato and Turkey Chili is sure to satisfy.
Ingredients:
- 1 lb ground turkey
- 2 medium sweet potatoes, peeled and diced
- 1 can (15 oz) kidney beans, drained and rinsed
- 1 can (15 oz) diced tomatoes
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 cups chicken broth
- 2 tablespoons chili powder
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- Salt and pepper to taste
- Olive oil for cooking
- Optional toppings: shredded cheese, avocado, cilantro
To prepare the Sweet Potato and Turkey Chili, start by heating a large pot or Dutch oven over medium heat and adding a drizzle of olive oil. Once hot, add the chopped onion and minced garlic, cooking until the onion becomes translucent.
Next, add the ground turkey to the pot, breaking it apart with a spoon as it cooks until browned. Stir in the diced sweet potatoes, chili powder, cumin, smoked paprika, salt, and pepper, ensuring that everything is well combined.
After the spices are mixed in, pour in the chicken broth and add the diced tomatoes and kidney beans. Bring the mixture to a boil, then reduce the heat to low and cover the pot. Let it simmer for about 25-30 minutes, or until the sweet potatoes are tender. Stir occasionally to prevent sticking.
Once ready, adjust seasoning if necessary and serve hot with optional toppings like shredded cheese, avocado, or fresh cilantro.
Extra Tips:
For added flavor, consider roasting the sweet potatoes beforehand to bring out their natural sweetness. If you prefer a thicker chili, let it simmer uncovered for the last 10 minutes of cooking.
You can also make this dish in a slow cooker; just brown the turkey and sauté the onion and garlic before adding everything to the slow cooker and cooking on low for 6-8 hours. Enjoy your delicious and nutritious Sweet Potato and Turkey Chili!
Sweet Potato Pancakes
Sweet potato pancakes are a delicious and nutritious twist on traditional pancakes, offering a sweet and earthy flavor that pairs beautifully with maple syrup, yogurt, or fresh fruit. Perfect for breakfast or a hearty snack, these pancakes aren't only easy to prepare but also packed with vitamins and minerals.
With their fluffy texture and vibrant color, they're sure to brighten up your morning routine and provide lasting energy throughout the day.
To make sweet potato pancakes, you'll need to start with cooked and mashed sweet potatoes. If you have leftover sweet potatoes from a previous meal, this is a great way to use them up! The pancakes can be made in batches and stored in the refrigerator or freezer, making them a convenient meal prep option for busy mornings. Serve them warm with your favorite toppings for a delightful breakfast that the whole family will love.
Ingredients:
- 1 cup mashed sweet potato (cooked and cooled)
- 1 cup all-purpose flour (or whole wheat flour)
- 2 tablespoons sugar (or maple syrup)
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/2 teaspoon salt
- 1 teaspoon ground cinnamon
- 1/2 teaspoon vanilla extract
- 1 cup milk (dairy or non-dairy)
- 1 large egg
- Butter or oil for cooking
In a large mixing bowl, combine the mashed sweet potato, flour, sugar, baking powder, baking soda, salt, and cinnamon. In a separate bowl, whisk together the milk, egg, and vanilla extract until well combined.
Pour the wet ingredients into the dry ingredients and stir until just combined; be careful not to overmix. The batter should be slightly thick but pourable. Heat a non-stick skillet or griddle over medium heat and add a little butter or oil to grease the surface.
Pour 1/4 cup of batter onto the skillet for each pancake. Cook for about 3-4 minutes on one side, or until bubbles start to form on the surface, then flip and cook for an additional 2-3 minutes on the other side until golden brown.
Extra tips: For added flavor, consider mixing in chopped nuts, chocolate chips, or spices like nutmeg or ginger to the batter. If you want a lighter pancake, you can substitute half of the flour with oats or almond flour.
Make sure to keep the pancakes warm in a low oven while you finish cooking the rest, and don't forget to experiment with different toppings like Greek yogurt, fresh berries, or a drizzle of honey for a special touch!
Sweet Potato Smoothie Bowl
Sweet potato smoothie bowls are a delicious and nutritious way to start your day. This vibrant dish combines the natural sweetness of sweet potatoes with creamy yogurt and your favorite toppings. Not only is it packed with vitamins, but it also provides a satisfying texture that will keep you full for longer.
Perfect for meal prep, these smoothie bowls can be customized to suit your taste, making them a versatile option for breakfast or a snack.
Creating a sweet potato smoothie bowl is as easy as blending a few simple ingredients. You can prepare the sweet potatoes ahead of time, making this recipe a quick and convenient choice for busy mornings. With endless topping possibilities, feel free to mix and match your favorite fruits, nuts, and seeds for added flavor and nutrition.
Ingredients:
- 1 medium-sized sweet potato, cooked and cooled
- 1 banana, frozen
- 1 cup spinach (optional)
- 1 cup unsweetened almond milk (or any milk of choice)
- 1/2 cup plain Greek yogurt (or dairy-free alternative)
- 1 tablespoon maple syrup (optional)
- 1/2 teaspoon cinnamon
- Toppings: granola, sliced fruits, nuts, seeds, coconut flakes, nut butter
Instructions:
Start by cooking your sweet potato; you can either bake it at 400°F (200°C) for about 45 minutes or boil it until tender.
Once cooled, scoop out the flesh and place it in a blender. Add the frozen banana, spinach (if using), almond milk, Greek yogurt, maple syrup, and cinnamon. Blend until smooth and creamy, adjusting the consistency with more milk if necessary.
Pour the smoothie mixture into a bowl and top with your choice of granola, sliced fruits, nuts, seeds, coconut flakes, and a drizzle of nut butter. Enjoy immediately, or store in the refrigerator for a quick meal prep option.
Extra Tips:
For a thicker texture, use less almond milk or add more frozen fruit. If you prefer a dairy-free version, substitute the Greek yogurt with a plant-based yogurt alternative.
You can also experiment with different add-ins like protein powder or chia seeds to boost the nutritional content. Make sure to prepare extra sweet potatoes in advance for easy meal prep throughout the week!
Frequently Asked Questions
How Can I Store Cooked Sweet Potatoes for Meal Prep?
To store cooked sweet potatoes, let them cool, then transfer them to airtight containers. Refrigerate for up to five days or freeze for longer storage. Just reheat when you're ready to enjoy them!
Can I Freeze Sweet Potato Dishes for Later Use?
You might think freezing affects flavor, but it doesn't! You can freeze sweet potato dishes for later use. Just guarantee they're stored in airtight containers or freezer bags to maintain freshness and taste. Enjoy!
Are There Any Health Benefits of Sweet Potatoes?
Sweet potatoes are packed with vitamins A and C, fiber, and antioxidants. They support immune function, promote healthy digestion, and provide lasting energy. Incorporating them into your diet can enhance overall health and well-being.
How Long Do Sweet Potatoes Last in the Refrigerator?
Sweet potatoes can last in the refrigerator for about one to two weeks. To maximize freshness, store them in a breathable bag or container, keeping them away from moisture and light. Enjoy your healthy meals!
Can I Substitute Regular Potatoes for Sweet Potatoes in Recipes?
Yes, you can substitute regular potatoes for sweet potatoes in recipes, but keep in mind that the flavors and textures differ. Adjust cooking times as needed to guarantee everything turns out delicious and satisfying.
