Sweet potatoes are a versatile and nutritious ingredient that can be the star of many meal prep recipes. I’ve found that incorporating these vibrant root vegetables into my weekly meal planning not only adds variety but also boosts the nutritional value of my dishes. Sweet potatoes are packed with vitamins, minerals, and fiber, making them an excellent choice for health-conscious eaters looking to prepare wholesome meals in advance.
In this article, I’ll share seven delicious meal prep recipes featuring sweet potatoes. These recipes are designed to be easy to prepare, store well, and provide satisfying meals throughout the week. Whether you’re a busy professional, a fitness enthusiast, or simply someone who enjoys having ready-to-eat meals on hand, these sweet potato-based recipes will help streamline your meal prep routine.
1) Sweet Potato Breakfast Burritos
I love starting my day with a nutritious and filling breakfast, and sweet potato breakfast burritos are a perfect choice. These burritos combine the natural sweetness of roasted sweet potatoes with savory ingredients for a satisfying meal.
To prepare the sweet potatoes, I dice them and roast them in the oven for about 25 minutes. This brings out their natural flavors and creates a soft, mashable texture. Once cooled, I mash them in a bowl to create a smooth filling.
For the burrito filling, I sauté onions and garlic in olive oil until they’re soft and fragrant. I then add black beans seasoned with cumin and chili powder for a protein boost and extra flavor. Scrambled eggs or egg whites provide additional protein.
I wrap the sweet potato mash, bean mixture, and eggs in a tortilla. For added nutrition and taste, I sometimes include chopped bell peppers or zucchini. A sprinkle of cheese can add richness if desired.
These burritos are great for meal prep. I can make a batch on Sunday and have breakfast ready for the week ahead. They reheat well and can even be eaten on the go, making them a convenient option for busy mornings.
2) Roasted Sweet Potato and Quinoa Salad
I love this nutritious and flavorful salad for meal prep. To start, I preheat the oven to 425°F and peel sweet potatoes, cutting them into 1-inch cubes.
I toss the cubes with olive oil and spread them on a baking sheet. They roast for about 20-25 minutes, stirring halfway through for even cooking.
While the sweet potatoes roast, I cook quinoa according to package instructions. Once done, I let it cool slightly.
In a large bowl, I combine the roasted sweet potatoes, cooked quinoa, black beans, and corn. For added crunch and flavor, I mix in chopped red onion and bell peppers.
To dress the salad, I whisk together olive oil, lemon juice, maple syrup, Dijon mustard, salt, and pepper. I pour this over the salad and toss gently to coat all ingredients.
For a finishing touch, I sprinkle pumpkin seeds and crumbled feta cheese on top. This salad keeps well in the fridge for several days, making it perfect for meal prep.
3) Sweet Potato and Black Bean Enchiladas
I love making these enchiladas for meal prep. They’re packed with flavor and nutrition. To start, I preheat the oven to 400°F and line a baking sheet with parchment paper.
I cube sweet potatoes and toss them with olive oil, cumin, and paprika. Then I roast them for about 25 minutes until tender and slightly caramelized.
While the sweet potatoes cook, I prepare the filling. I sauté onions, bell peppers, and garlic with spices like cumin and oregano. Then I add black beans and season with salt and pepper.
Once the sweet potatoes are done, I mix them into the bean mixture along with some spinach and cilantro. I warm corn tortillas, fill them with the sweet potato-black bean mixture, and roll them up.
I place the rolled enchiladas in a baking dish and top with enchilada sauce and cheese. Then I bake them until the cheese is melted and bubbly.
These enchiladas reheat well, making them perfect for meal prep. I can enjoy them throughout the week for quick, satisfying lunches or dinners.
4) Curried Sweet Potato Soup
I love making curried sweet potato soup for meal prep. It’s a flavorful and comforting dish that reheats beautifully throughout the week.
To start, I sauté onions and garlic in a large pot. Then I add diced sweet potatoes, vegetable broth, and curry powder. Some recipes also include coconut milk for extra creaminess.
I simmer everything until the sweet potatoes are tender, usually about 20 minutes. Then I blend the soup until smooth using an immersion blender.
For extra flavor, I sometimes add ginger, cumin, or a touch of cayenne pepper. Garnishes like cilantro or chopped peanuts can add a nice finishing touch.
This soup stores well in airtight containers in the fridge for up to 5 days. It’s also freezer-friendly, making it perfect for batch cooking and future meals.
I find this curried sweet potato soup to be a satisfying and nutritious option for lunches or quick dinners during busy weeks.
5) Sweet Potato and Chickpea Coconut Curry
I love this flavorful and nutritious curry for meal prep. It’s easy to make in large batches and tastes even better as leftovers.
To start, I sauté onions, garlic, and ginger in a large pot. Then I add aromatic spices like curry powder, cumin, and garam masala.
Next, I toss in diced sweet potatoes and chickpeas. For the liquid base, I pour in coconut milk and vegetable broth.
I let everything simmer until the sweet potatoes are tender, about 20-25 minutes. The potatoes absorb all the delicious curry flavors as they cook.
This dish is naturally vegan and gluten-free. I like to serve it over rice or with naan bread for a complete meal.
For meal prep, I portion the curry into containers and refrigerate. It keeps well for 4-5 days and reheats beautifully in the microwave.
6) Baked Sweet Potato Fries
I love making baked sweet potato fries as a healthier alternative to traditional fries. They’re perfect for meal prep and can be seasoned in various ways to keep things interesting.
To start, I preheat my oven to 425°F. I cut sweet potatoes into thin, even strips and soak them in cold water for 10 minutes. This helps remove excess starch and promotes crispiness.
After draining and drying the fries, I toss them with a bit of oil and cornstarch. The cornstarch is key for achieving that crispy exterior. I arrange them in a single layer on a parchment-lined baking sheet.
I bake the fries for about 15 minutes, then flip them and continue baking for another 15-20 minutes. The exact time may vary depending on how thick I’ve cut them.
For seasoning, I like to keep it simple with salt, pepper, and garlic powder. Sometimes I’ll add paprika or parmesan cheese for extra flavor. I toss the fries with these seasonings right after they come out of the oven.
These fries are great for meal prep because they reheat well. I store them in airtight containers in the fridge and reheat them in the oven or air fryer to maintain their crispiness.
7) Sweet Potato and Kale Frittata
I love this frittata as a hearty, nutritious meal prep option. It combines creamy sweet potatoes with nutrient-dense kale for a perfect balance of flavors and textures.
To make it, I start by roasting cubed sweet potatoes until tender. While they cook, I sauté some garlic and onions in an oven-safe skillet.
Next, I add the roasted sweet potatoes and chopped kale to the skillet. I pour in a mixture of whisked eggs, milk, salt, and pepper over the vegetables.
I let the frittata cook on the stovetop for a few minutes until the edges start to set. Then I transfer the skillet to a preheated 350°F oven to finish cooking.
After about 15-20 minutes, the frittata is set and lightly golden on top. I let it cool slightly before slicing into wedges for easy portioning.
This frittata keeps well in the fridge for 3-4 days. I like to pair a slice with a side salad for a quick, balanced meal any time of day.
Nutritional Benefits Of Sweet Potatoes
Sweet potatoes are powerhouses of nutrition, packed with essential vitamins, minerals, and other beneficial compounds. I’ve found they offer impressive health benefits when incorporated into meal prep recipes.
Vitamins And Minerals
Sweet potatoes are rich in vitamin A, providing over 400% of the daily value in just one medium-sized potato. I’ve learned they’re also good sources of vitamin C, potassium, and manganese. Their orange flesh contains beta-carotene, which gives them their vibrant color.
Sweet potatoes offer:
- Vitamin B6 for brain health
- Vitamin E as an antioxidant
- Copper for bone strength
- Iron for oxygen transport
The purple varieties have anthocyanins, powerful antioxidants that give them their deep hue. I always leave the skin on when preparing sweet potatoes, as it contains additional fiber and nutrients.
Health Benefits
The nutrients in sweet potatoes support several aspects of health. Their high fiber content aids digestion and helps maintain steady blood sugar levels. I’ve noticed they keep me feeling full longer when included in meals.
Sweet potatoes may offer:
- Improved eye health from vitamin A
- Boosted immune function
- Reduced inflammation
- Better heart health
Their antioxidants help protect cells from damage. Some studies suggest sweet potatoes could have anti-cancer properties, though more research is needed. I’ve found their natural sweetness satisfies cravings while providing nutritional benefits, making them ideal for healthy meal prep.
Meal Prep Tips For Using Sweet Potatoes
Sweet potatoes are versatile and nutritious, making them ideal for meal prepping. I’ll share some key techniques for storing and cooking these root vegetables to maximize their flavor and convenience in your weekly meal plans.
Storage Techniques
I recommend storing raw sweet potatoes in a cool, dark place like a pantry or cellar. They’ll last up to 2 weeks at room temperature. For longer storage, I keep them in a paper bag with ventilation holes.
Cooked sweet potatoes stay fresh in airtight containers in the fridge for 3-5 days. I often cube them before storing to save time later.
For freezer storage, I mash or slice cooked sweet potatoes, place them in freezer bags, and remove excess air. They’ll keep for up to 6 months frozen.
Cooking Methods
I find roasting brings out the best flavor in sweet potatoes. I cut them into 1-inch cubes, toss with olive oil and spices, then roast at 400°F for 25-30 minutes.
For a quicker option, I microwave whole sweet potatoes. I pierce them with a fork, wrap in damp paper towels, and cook for 5-8 minutes depending on size.
Slow cookers work well for large batches. I place whole sweet potatoes in the cooker, set it on low for 6-8 hours, and they’re perfectly tender.
For meal prep, I often combine methods. I’ll roast a batch for immediate use and slow cook extras for freezing.