Tender sweet potatoes and Brussels sprouts are perfect for meal prep! This easy, make-ahead lunch pairs them with quinoa and an amazing lemon tahini sauce. Make it in the air fryer or in the oven.
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This meal prep recipe with lots of sweet potatoes and Brussels sprouts is super easy to make. You can use any grains you like! I'm going with quinoa, since the rest of my family isn't a huge fan. I can enjoy it at lunch during the week when they're at work and school!
This recipe is based on my air fryer Brussels sprouts. I added sweet potatoes to the mix along with a whole grain and a sauce for an easy weekly meal prep.
What really puts this lunch over the top, though, is the sauce. We are smothering tender, roasted sweet potatoes and Brussels sprouts in my magical lemon tahini sauce!
Of course, if you're not into meal prep, you can serve up this same recipe in big ol' bowls for dinner. It's such a versatile meal!
You can roast up the veggies in the oven or in the air fryer. I have directions for both below.
🍠 Ingredients and substitutions
- sweet potato - Dice these up into 1" pieces. You can peel or not -- it's all up to your preference. I don't like to peel, because peeling just takes more time, and I don't mind the texture.
- spray oil - You want to use a spritz bottle, especially if you're air frying, since aerosol spray can damage the finish on your air fryer basket. Take it from me! I totally ruined a basket and had the finish peeling off from using aerosol spray oil. I've had this oil sprayer since 2019, and it's still going strong.
- garlic powder - To season the sweet potatoes and Brussels sprouts.
- Brussels sprouts - Slice these into ¼" thick slices. Too thick, and they won't cook properly.
- soy sauce - Use low-sodium soy sauce to season the veggies and add moisture without adding more oil. You can use tamari or coconut aminos, if you prefer. You'll also be adding some soy sauce to the tahini sauce.
- tahini - This is the base for the meal prep sauce.
- lemon juice - Lemon makes the tahini sauce SING!
- ginger - Fresh ginger adds a little warmth and just an incredible flavor to the sauce.
- garlic - For umami.
- hot sauce - For heat in the sauce. You can adjust the amount to taste.
- cooked grain - I'm using quinoa, but you can use rice, barley, etc. Even noodles or lettuce cups!
- green onion - A little green onion on top adds color, flavor, and crunch!
🥣 How to make sweet potatoes and Brussels sprouts
Add the sweet potatoes to your air fryer, and spritz them with oil, shaking to coat. Sprinkle on 1 teaspoon of the garlic powder, and shake again. Cook at 400° F for 15 minutes, shaking after 8 minutes.
Add the Brussels sprouts to the basket, then spritz again with oil and sprinkle on more garlic powder. Shake well, and cook for 5 minutes at 400° F.
Open the air fryer, and sprinkle on the soy sauce, shaking to coat the veggies. Set the air fryer to cook for another 5 minutes, but check in at 2 minutes and 3 minutes, shaking each time. Cooking times can vary! Your veggies are done when they are browned and tender.
Make the tahini sauce while the veggies cook.
While the sweet potatoes and Brussels sprouts cook, combine all of the tahini sauce ingredients in the blender, and blend until smooth. Taste and adjust flavor, blend again, and set aside.
Gather four meal prep containers, and divide the grains and the veggie mixture between them. Drizzle on the tahini sauce and sprinkle on the green onion.
💡 Helpful tips
- Don't skip shaking the basket/stirring the Brussels sprouts and sweet potatoes when they're cooking. That will ensure that they cook evenly.
- Please do not use aerosol spray oil on your air fryer basket! It really can ruin the nonstick coating. I know that people do this, but if the basket gets ruined, you have to replace the whole air fryer. It's not worth it! A spritz bottle is a great investment.
🫙 Storage directions
Store these in the refrigerator for up to four days.
💬 Frequently asked questions
You sure can! Air fryer or roasted Brussels sprouts reheat like a dream, making them perfect for meal prep.
📖 Recipe
Sweet Potatoes and Brussels Sprouts Meal Prep
Equipment
- Air Fryer - optional
- Meal Prep Containers - optional
Ingredients
For the veggies
- 4 cups diced sweet potato You're going for 1" pieces.
- spray oil Use a spritzing spray bottle, not an aerosol one, as those can damage your air fryer basket.
- 2 teaspoons garlic powder divided
- 4 cups brussels sprouts sliced lengthwise into ¼" thick pieces. That could be halves, thirds, or quarters, depending on the size of your Brussels.
- 2 tablespoons low-sodium soy sauce
For the tahini sauce
- ¼ cup tahini
- 2 tablespoons lemon juice
- 2 tablespoons water
- 1 tablespoon low sodium soy sauce
- ½" fresh ginger
- ½ teaspoon garlic powder
- 1 teaspoon hot sauce of your choice or more, to taste
For the meal prep containers
- 4 servings cooked grain of your choice rice, quinoa, barley, etc...choose your favorite! You can also do noodles or lettuce cups, if you prefer.
- ¼ cup green onion chopped, optional
Instructions
Make the veggies (see notes for oven directions).
- Add the sweet potatoes to your air fryer, and spritz them with oil, shaking to coat. Sprinkle on 1 teaspoon of the garlic powder, and shake again. Cook at 400° F for 15 minutes, shaking after 8 minutes.
- Add the Brussels sprouts to the basket, then spritz again with oil and sprinkle on more garlic powder. Shake well, and cook for 5 minutes at 400° F.
- Open the air fryer, and sprinkle on the soy sauce, shaking to coat the veggies. Set the air fryer to cook for another 5 minutes, but check in at 2 minutes and 3 minutes, shaking each time. Cooking times can vary! Your veggies are done when they are browned and tender.
Make the tahini sauce
- While the sweet potatoes and Brussels sprouts cook, combine all of the tahini sauce ingredients in the blender, and blend until smooth. Taste and adjust flavor, blend again, and set aside.
Assemble the meal prep containers.
- Gather 4 meal prep containers, and divide the grains and the veggie mixture between them. Drizzle on the tahini sauce and sprinkle on the green onion.
- Your Brussels sprouts meal prep bowls will keep for 4 days in the fridge.
Sarah De la Cruz
I tried potatoes in my air fryer last week after seeing your video on FB and they are my new favorite thing! SO good! I love the idea of meal prepping, even when you work from home. My go to is microwave rice and a veggie sausage! I can definitely do better than that! This looks awesome!
Becky Striepe
I'm always so glad when I push myself to do it. Last week I didn't, and it was such a hungry week! You are smart to keep quick stuff around like microwave rice - I may need to start doing that!
Cadry
What a great meal prep idea, Becky! Healthy, fast, and so much flavor. You know I'm all about using the air fryer whenever possible - especially at lunchtime.
Becky Striepe
Haha yes - the air fryer has really upped my work-at-home lunch game, too. I love it!
Dianne
Sweet potatoes and brussels sprouts are truly wonderful together, especially when tahini and peanut sauce are involved! I love this recipe!
Becky Striepe
Thank you, Dianne!