By meal-prepping sweet potatoes, you can save time during busy weekdays and ensure that you always have a healthy and delicious option on hand.
Below, we will walk you through the step-by-step process of how to meal prep sweet potatoes, from selecting the best ones at the store to storing and reheating them properly. Let’s get started!
Choosing the Right Sweet Potatoes
The first step in meal prepping sweet potatoes is selecting the right ones at the store. Here are some tips to help you choose the best sweet potatoes:
- 🟢 Look for sweet potatoes that are firm and free of blemishes.
- 🔴 Avoid sweet potatoes with soft spots or signs of mold.
- 🟢 Choose sweet potatoes that are similar in size for even cooking.
- 🟢 Opt for organic sweet potatoes if possible, as they are less likely to be treated with pesticides.
By following these tips, you’ll ensure that your sweet potatoes are fresh and flavorful when it’s time to prepare your meals.
Cleaning and Preparing Sweet Potatoes
Once you have chosen your sweet potatoes, it’s important to clean and prepare them properly before meal prepping. Here’s how:
- Start by rinsing the sweet potatoes under cold water to remove any dirt or debris.
- Use a scrub brush or a clean vegetable brush (#ad) to gently scrub the skin of the sweet potatoes.
- If desired, you can peel the sweet potatoes using a vegetable peeler (#ad) or a knife. However, leaving the skin on provides additional nutrients and a rustic texture.
- Next, cut the sweet potatoes into your preferred size and shape. You can dice them for roasting, slice them for fries, or leave them whole for baking.
By cleaning and preparing your sweet potatoes ahead of time, you’ll save valuable minutes when it comes to cooking your meals.
Roasting Sweet Potatoes
Roasting sweet potatoes is a fantastic way to bring out their natural sweetness and enhance their flavor. Here’s how you can meal prep roasted sweet potatoes:
- Preheat your oven to 400°F (200°C).
- In a large bowl, toss the diced sweet potatoes with olive oil, salt, pepper, and any desired seasonings such as paprika or garlic powder.
- Spread the sweet potatoes in an even layer on a baking sheet lined with parchment paper (#ad).
- Roast the sweet potatoes in the preheated oven for about 25-30 minutes, or until they are tender and slightly crispy.
- Allow the roasted sweet potatoes to cool completely before transferring them to airtight containers (#ad) for storage in the refrigerator.
Roasted sweet potatoes can be enjoyed as a side dish, added to salads, or used as a base for Buddha bowls. They are a versatile ingredient that can be used in various recipes throughout the week.
Sweet Potato Fries
Sweet potato fries are a delicious and healthier alternative to traditional french fries. Here’s how you can meal prep sweet potato fries:
- Preheat your oven to 425°F (220°C).
- In a large bowl, toss the sliced sweet potatoes with olive oil, salt, pepper, and any desired seasonings such as chili powder or cumin (#ad).
- Spread the sweet potato fries in a single layer on a baking sheet lined with parchment paper.
- Bake the sweet potato fries in the preheated oven for about 20-25 minutes, or until they are golden brown and crispy.
- Allow the sweet potato fries to cool completely before storing them in airtight containers in the refrigerator.
Sweet potato fries can be enjoyed as a side dish, served with burgers or sandwiches, or even used as a topping for salads. They add a delightful crunch and flavor to any meal.
Baked Sweet Potatoes
Baked sweet potatoes make for a simple and satisfying meal prep option. Here’s how you can meal prep baked sweet potatoes:
- Preheat your oven to 400°F (200°C).
- Pierce each sweet potato several times with a fork to allow steam to escape during baking.
- Place the sweet potatoes directly on the oven rack or on a baking sheet lined with foil.
- Bake the sweet potatoes for about 45-60 minutes, or until they are tender and easily pierced with a fork.
- Allow the baked sweet potatoes to cool slightly before transferring them to airtight containers for storage in the refrigerator.
Baked sweet potatoes can be enjoyed as a standalone meal by topping them with your favorite ingredients like black beans, avocado, or Greek yogurt. They are also great for mashing or pureeing to use as a base for soups, stews, or desserts.
Mashed Sweet Potatoes
Mashed sweet potatoes are a comforting and versatile dish that can be enjoyed on their own or as a side. Here’s how you can meal prep mashed sweet potatoes:
- Peel the sweet potatoes and cut them into chunks.
- Place the sweet potato chunks in a large pot and cover them with water.
- Bring the water to a boil over high heat, then reduce the heat to medium-low and simmer the sweet potatoes for about 15-20 minutes, or until they are tender.
- Drain the cooked sweet potatoes and transfer them back to the pot.
- Add butter, milk, salt, and any desired seasonings to the pot.
- Use a potato masher or an electric mixer to mash the sweet potatoes until smooth and creamy.
- Allow the mashed sweet potatoes to cool completely before storing them in airtight containers in the refrigerator.
Mashed sweet potatoes can be served as a side dish with roasted chicken or turkey, or used as a filling for savory pies. They can even be incorporated into baked goods like muffins or pancakes for added nutrition and flavor.
Sweet Potato Soup
Sweet potato soup is a comforting and nutritious option that can be enjoyed on chilly days. Here’s how you can meal prep sweet potato soup:
- Peel and chop the sweet potatoes into small pieces.
- In a large pot, heat some olive oil over medium heat.
- Add chopped onions and garlic to the pot and sauté until they are soft and fragrant.
- Add the sweet potato pieces to the pot and season with salt, pepper, and any desired spices such as cumin or nutmeg.
- Pour in vegetable or chicken broth to cover the sweet potatoes.
- Bring the soup to a boil, then reduce the heat to low and let it simmer for about 20-25 minutes, or until the sweet potatoes are tender.
- Use an immersion blender or a countertop blender to puree the soup until smooth and creamy.
- Allow the sweet potato soup to cool completely before transferring it to airtight containers for storage in the refrigerator.
Sweet potato soup can be reheated for a quick and nourishing lunch or dinner. It pairs well with crusty bread or a side salad for a complete meal.
Storing and Reheating Sweet Potatoes
Proper storage and reheating are crucial when it comes to meal prepping sweet potatoes. Here’s how you can ensure their freshness and flavor:
- Allow your prepared sweet potatoes to cool down completely before storing them in airtight containers.
- Label each container with the date of preparation to keep track of freshness.
- Store your sweet potatoes in the refrigerator for up to 4-5 days.
- If you need to store them for longer, consider freezing them. Simply transfer your cooled sweet potatoes into freezer-safe bags or containers and store them in the freezer for up to 3 months.
- To reheat roasted or baked sweet potatoes, place them in a preheated oven at 350°F (175°C) for about 10-15 minutes, or until heated through.
- To reheat sweet potato fries, place them on a baking sheet and bake in a preheated oven at 400°F (200°C) for about 5-7 minutes, or until crispy.
- To reheat mashed sweet potatoes or sweet potato soup, transfer them to a saucepan and heat over medium-low heat, stirring occasionally until warmed all the way through.
By following these storage and reheating guidelines, you can enjoy your meal-prepped sweet potatoes at their best quality and taste.
FAQ’s
1. How long can I store meal-prepped sweet potatoes in the refrigerator?
You can store your meal-prepped sweet potatoes in the refrigerator for up to 4-5 days.
2. Can I freeze meal-prepped sweet potatoes?
Yes, you can freeze your meal-prepped sweet potatoes. Transfer them into freezer-safe bags or containers and store them in the freezer for up to 3 months.
3. Should I peel the sweet potatoes before meal prepping?
It is up to your personal preference. You can choose to peel the sweet potatoes or leave the skin on for added nutrients and texture.
4. How do I reheat roasted or baked sweet potatoes?
To reheat roasted or baked sweet potatoes, place them in a preheated oven at 350°F (175°C) for about 10-15 minutes, or until heated through.
5. How do I reheat sweet potato fries?
To reheat sweet potato fries, place them on a baking sheet and bake in a preheated oven at 400°F (200°C) for about 5-7 minutes, or until crispy.
6. Can I use sweet potato fries as a topping for salads?
Absolutely! Sweet potato fries add a delightful crunch and flavor to salads, making them a great topping option.
7. Can I store mashed sweet potatoes?
Yes, you can store mashed sweet potatoes. Allow them to cool completely before transferring them to airtight containers in the refrigerator.
8. What can I use mashed sweet potatoes for?
Mashed sweet potatoes can be enjoyed on their own, used as a side dish, or incorporated into baked goods like muffins or pancakes.
9. How do I reheat mashed sweet potatoes?
To reheat mashed sweet potatoes, transfer them to a saucepan and heat over medium-low heat, stirring occasionally until warmed all the way through.
10. Can I freeze sweet potato soup?
Yes, you can freeze sweet potato soup. Allow it to cool completely before transferring it into freezer-safe bags or containers.
11. Are sweet potatoes healthy?
Yes, sweet potatoes are a nutritious ingredient. They are rich in fiber, vitamins, and antioxidants.
12. Can I use sweet potatoes as a base for Buddha bowls?
Absolutely! Sweet potatoes make a great base for Buddha bowls. They provide texture and added nutrients to your bowl.
13. Can I use roasted sweet potatoes in salads?
Yes, roasted sweet potatoes can be added to salads for extra flavor and nutrition.
14. Are there any alternatives to olive oil for roasting sweet potatoes?
Yes, you can use other cooking oils like avocado oil (#ad) or coconut oil as alternatives to olive oil for roasting sweet potatoes.
15. Can I use sweet potatoes in desserts?
Absolutely! Sweet potatoes can be incorporated into desserts like muffins or pancakes for added nutrition and flavor.
Conclusion
By choosing the right sweet potatoes, preparing them properly, and reheating them correctly, you can enjoy the freshness and flavor of sweet potatoes throughout the week. So go ahead and start meal-prepping those sweet potatoes – the possibilities are endless!
