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Savory Roasted Vegetables for Meal Prep

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 218
Protein 5g
Fat 7g
Carbs 33g
Total Time 30min

Oven roasted vegetables are an easy and delicious way to get a heaping serving of roots and greens, all without breaking the bank, your diet, or your back. We follow the color rule when it comes to picking which vegetables will go on the roasting pan, since the more varied the colors, the more types of nutrients will be on your plate. The great thing about them is that they can be cooked next to your main protein source–like roasted chicken–and if there are any left-overs, packed for your lunch or ready-made for dinner.                

              

Our roasted vegetable recipe is hard to beat, boasting sweet potatoes, fingerling potatoes, carrots, and broccoli seasoned with herbs like fresh rosemary, salt, and pepper. If you prefer using seasonal or local produce, you can replace or add other root vegetables or roasting greens like parsnips, yellow squash, red bell peppers, red onion, green beans, or Brussels sprouts. You can also reduce your own balsamic vinegar to use as a dip.              

 

How long should you roast your vegetables?  

While it is easy to roast veggies, it is crucial to keep a few things in mind. Roasting times vary for the types of ingredients you choose, so not only should you try and use ones that have the same densities, but you should also make sure to cut them into pieces that are close in size. If not, the smaller pieces will burn while the larger pieces will still be raw. When you lay them out on the pan, be careful of crowding the pan as that will cause them to steam, rather than roast. The vegetables should be a single layer thick, so you will need to use a second sheet pan if you have extra.

 

Using just the right amount of healthy fat, such as extra virgin olive oil, will help your vegetables heat evenly, give the edges a tasty crisp, and prevent them from turning too dry or greasy. If you over-did it with the fats, parchment paper can help soak up some of the extra greases. Lastly, make sure you put them in a preheated oven since if it’s too low, it won’t caramelize the natural sugars.               

            

With these cooking tips, your vegetables will be irresistible!

 

 

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Savory Roasted Vegetables for Meal Prep

Ingredients

Ingredients for 5 servings:

  • 1 medium sweet potato
  • 3 red potatoes
  • 4 fingerling purple potatoes
  • 2 carrots
  • 1 small head of broccoli
  • Seasonings:
    • 2.5 tbsp safflower oil (or olive oil)
    • 2 sprigs rosemary
    • 1.5 tsp garlic powder
    • 1.5 tsp oregano
    • juice from 1 lemon
    • sea salt & pepper to taste
Steps
  1. Set oven to 420F.
  2. Chop up your veggies.  Slice carrots in half, cut the potatoes into chunky cubes and remove the stems from the broccoli. Place in a bowl.
  3.  In a small bowl, mix together the ingredients for the seasonings.
  4. Pour the seasonings over the vegetables and mix together well.
  5. Spread the contents on a baking sheet.  Sprinkle a bit of sea salt & pepper on top, then place in the oven.
  6. Bake for 30 minutes.

Approximate macros for 1 of 5 servings:

 

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Calories
218
Protein
5g
Fat
7g
Carbs
33g
Sodium
-
Fiber
5g
Sugar
6g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.