If you're looking for some easy meal prep ideas, this sheet pan vegan mediterranean meal prep recipe is extremely easy to throw together and it makes for a balanced and tasty quick lunch on the go. This sheet pan meal is packed in nutrients and filled with fiber for to promote a healthy gut.
This vegan sheet pan meal prep recipe is WAY too easy to make. It makes for a warm and comforting lunch during the colder months and it's such a convenient meal to prepare ahead of time for a quick and go grab throughout the week. I chose to make this recipe with mediterranean ingredients not only for how healthy we know the mediterranean diet to be, but because the flavors are unbeatable too.
If you are looking for more vegan meal prep recipes, you will love my no mayo pasta salad recipe.
Want some more healthy meal prep ideas? You will love my pepper steak stir fry recipe.
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Ingredients
For the meal:
- Red Onion - offers important micronutrients and fiber
- Large Red Peppers - offers important micronutrients and fiber
- Small Eggplant- offers important micronutrients and fiber.
- Canned Chickpeas (Garbanzo Beans)- these beans offer a protein source for this meal to help keep you fuller for longer.
- Olive Oil - this offers healthy fats for optimal vitamin absorption and satiety.
- Cooked Brown Rice - offers complex carbohydrates and fiber for satiety and energy.
- Salt
- Pepper
- Garlic Powder
- Onion Powder
- Smoked Paprika
For the dressing:
- Tahini
- Lemon Juice
- Water
- Salt
- Pepper
See recipe card for quantities.
Instructions
- Preheat your oven to 425 F and set your rack to the middle position.
- Prepare all your vegetables by rinsing and chopping them according to the instructions in the recipe card below.
- Place the onions, red peppers, chickpeas, and eggplant on the baking sheet. Add 1 tbs of olive oil and ½ teaspoon of salt, ½ teaspoon of pepper, 1 teaspoon of garlic powder, 1 teaspoon of onion powder and 1 teaspoon of smoked paprika. Toss until all your seasonings are well distributed and then evenly disperse the veggies across the sheet pan. Bake for 20 minutes or until your veggies have cooked through.
- While your veggies are baking, grab a small bowl. Add your tahini and then lemon juice, stir and together and the mixture should form a thick paste. Add 1 teaspoon of water at a time while stirring to thin the dressing out into a semi viscous state. Season with ¼ teaspoon salt and ¼ teaspoon of pepper. Add your dressing into small containers for your meal prep.
- Assemble your meal prep. Add 1 cup of rice per container, followed by your vegetable mixture separated into three servings. Add your dressing. Close your containers and refrigerate for up to 5-7 days. ENJOY!
Hint: This meal can also be served fresh obviously and makes for an easy dinner on a weeknight perfect for the entire family (6 months and up)
Substitutions
Vegetables: feel free to add in tomatoes or substitute the eggplant for zucchini while maintaining the Mediterranean aspects of the recipe.
This recipe is already vegetarian, vegan, dairy-free and gluten-free.
Variations
- Spicy - add a hint of cayenne for an extra kick
- Kid friendly - this recipe is already kid friendly!
Equipment
All you need to make this sheet pan vegan mediterranean meal prep recipe is:
- A sheet pan
- An oven
If you are meal prepping this recipe, you will also need glass meal prepping containers. If you are in the market for some, these are my favorite.
Disclaimer: Some of the links in this post are affiliate links, which means I make a small commission if you choose to purchase through qualifying links.
Storage
You may store leftovers or your meal prep into an air tight container in the fridge for up to 7 days or you can freeze in an air tight container or freezer ziplock bag for up to 3 months.
Top tip
Make sure to store the dressing separately to prevent sogginess.
FAQ
Yes of course! This meal makes for a great weeknight dinner for the family and can be doubled to serve a larger amount of people.
Yes! This recipe is also gluten-free
Related
Looking for other vegan recipes like this? Try these:
Jump to: Recipe
Vegan Mediterranean Meal Prep
Equipment
- 1 Sheet Pan
- 1 Oven
- 3 Meal prep Containers If you are meal prepping.
Ingredients
For the meal:
- ½ Red Onion Largely Chopped
- 2 Large Red Peppers Largely Chopped
- 1 Small Eggplant Largely Chopped
- 1 Canned Chickpeas (Garbanzo Beans) Rinsed and Drained
- 1 Tablespoon Olive Oil
- 3 Cups Cooked Brown Rice I used Trader Joe's Frozen Rice
- ½ Teaspoon Salt
- ½ Teaspoon Pepper
- 1 Teaspoon Garlic Powder
- 1 Teaspoon Onion Powder
- 1 Teaspoon Smoked Paprika
For the dressing:
- 3 Tablespoons Tahini
- 1 Teaspoon Lemon Juice
- ¼ Cup Water
- ¼ Teaspoon Salt
- ¼ Teaspoon Pepper
Instructions
- Preheat your oven to 425 F and set your rack to the middle position.
- Prepare all your vegetables by rinsing and chopping them according to the descriptions in the ingredients listed above.
- Place the onions, red peppers, chickpeas, and eggplant on the baking sheet. Add 1 tbs of olive oil and ½ teaspoon of salt, ½ teaspoon of pepper, 1 teaspoon of garlic powder, 1 teaspoon of onion powder and 1 teaspoon of smoked paprika. Toss until all your seasonings are well distributed and then evenly disperse the veggies across the sheet pan. Bake for 20 minutes or until your veggies have cooked through.
- While your veggies are baking, grab a small bowl. Add your tahini and then lemon juice, stir and together and the mixture should form a thick paste. Add 1 teaspoon of water at a time while stirring to thin the dressing out into a semi viscous state. Season with ¼ teaspoon salt and ¼ teaspoon of pepper. Add your dressing into small containers for your meal prep.
- Assemble your meal prep. Add 1 cup of rice per container, followed by your vegetable mixture separated into three servings. Add your dressing. Close your containers and refrigerate for up to 5-7 days. ENJOY!
Video
Notes
Nutrition
Food safety
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
Eve says
This recipe makes eating healthy so easy. So GOOD. Will be making again for sure.