High Protein Meal Prep Bowl with Purple Sweet Potato (Easy, Vibrant & Satisfying)

If you’re hunting for a high protein meal prep bowl that’s budget-friendly, colorful, and ridiculously delicious, this purple sweet potato recipe is your new go-to. We’re roasting jewel-toned purple sweet potatoes with warm spices, pairing them with fluffy quinoa, crisp veggies, and a creamy lemon–tahini yogurt sauce. Add chicken or keep it vegetarian with roasted chickpeas—either way, you’ll get satisfying protein and fiber to power through long days.

This bowl is built for real life: minimal chopping, simple pantry spices, and easy swaps. Batch it on Sunday and you’ve got 4 grab-and-go lunches that reheat beautifully and actually taste better the next day. Let’s cook smarter, not harder.

Why You’ll Love This High Protein Meal Prep Bowl

• Protein your way. Choose grilled chicken for a classic lean option or go vegetarian with crispy roasted chickpeas (or tofu). Both hit your protein goals.
• Meal-prep perfection. Makes 4 hearty bowls that hold up for 4 days in the fridge.
• Budget-friendly pantry build. Quinoa, canned chickpeas, and a few produce staples keep the price per serving low.
• Nutrient-dense. Purple sweet potatoes bring fiber and anthocyanins (the same antioxidant pigments found in blueberries) for a beautifully nourishing lunch.
• Sauce you’ll want on everything. A tangy lemon–tahini Greek yogurt dressing pulls the whole bowl together.
• Gluten-free friendly. Made with quinoa and naturally gluten-free ingredients (always check labels for cross-contact).

Ingredients You’ll Need

For 4 bowls

Roasted Purple Sweet Potatoes

• 2 pounds purple sweet potatoes, peeled and cubed (¾–1 inch)
• 2 tablespoons olive oil
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• ½ teaspoon garlic powder
• ¾ teaspoon kosher salt, plus more to taste
• ¼ teaspoon black pepper

Protein (choose one or mix):

• Chicken option: 1 pound boneless, skinless chicken breasts (or thighs), 1 tablespoon olive oil, ½ teaspoon each paprika, garlic powder, salt; ¼ teaspoon pepper
• Vegetarian option: 1 (15-ounce) can chickpeas, drained, rinsed, patted dry + 1 teaspoon olive oil + ¼ teaspoon each paprika, cumin, salt

Grain Base

• 1 cup dry quinoa (yields ~3 cups cooked)
• 2 cups low-sodium broth or water
• Pinch of salt

Crunchy & Fresh

• 2 cups shredded red cabbage (or bagged slaw mix)
• 2 cups baby spinach (or spring mix)
• 1 large avocado, sliced (optional but delicious)
• Lemon wedges, for serving

Creamy Lemon–Tahini Yogurt Sauce

• ⅓ cup tahini
• ⅓ cup plain Greek yogurt (2% or 5%)
• 2 tablespoons fresh lemon juice (plus zest if you like)
• 1 tablespoon olive oil
• 1 small garlic clove, finely grated or pressed
• 2–4 tablespoons cold water to thin
• ½ teaspoon kosher salt, to taste

Protein Options

• Chicken: Classic, lean, and kid-friendly. Sear on the stovetop or bake for hands-off ease.
• Chickpeas: Quicker, budget-friendly, and plant-based. Roast them on the same sheet pan as the potatoes (different corner) for easy cleanup.
• Tofu (swap): Extra-firm, pressed, cubed; toss with cornstarch + spices for crisp edges.

Purple Sweet Potatoes 101

Purple sweet potatoes (often Stokes® Purple or Okinawan varieties) are denser and slightly drier than orange sweet potatoes, with an earthy, subtly sweet flavor. Their vivid color comes from anthocyanins, antioxidant compounds studied for potential benefits to heart and brain health (see Harvard T.H. Chan’s overview on anthocyanins for more background). They roast beautifully and hold texture in meal prep bowls.
External reference: Harvard T.H. Chan School of Public Health on anthocyanins.

Step-by-Step: How to Make It

1. Preheat & prep. Heat oven to 425°F (220°C). Line a large rimmed sheet pan with parchment for easy cleanup.
2. Season the potatoes. Toss purple sweet potato cubes with olive oil, paprika, cumin, garlic powder, salt, and pepper. Spread in a single layer.
3. Add protein.
   • Chicken: Toss breasts with olive oil, paprika, garlic powder, salt, and pepper. Place on a second sheet pan (or the same pan if roomy).
   • Chickpeas: Pat very dry. Toss with olive oil, paprika, cumin, and salt. Scatter on a second sheet pan or a separate corner so they crisp.
4. Roast. Bake potatoes 25–30 minutes, tossing once halfway, until tender with caramelized edges. Chicken takes 18–22 minutes to 165°F internal temp; rest 5 minutes, then slice. Chickpeas roast 20–25 minutes, shaking once; they’ll crisp as they cool.
5. Cook quinoa. Rinse quinoa well in a fine-mesh sieve. Combine quinoa, broth (or water), and a pinch of salt in a saucepan; bring to a boil, reduce to low, cover, and cook 15 minutes. Remove from heat; let stand 5 minutes, then fluff.
6. Make the sauce. Whisk tahini, Greek yogurt, lemon juice, olive oil, and garlic. Thin with cold water until pourable; season with salt to taste.
7. Assemble bowls. Divide quinoa among 4 meal-prep containers. Top with roasted purple sweet potatoes, protein of choice, shredded red cabbage, and spinach. Add avocado slices (day-of for best color) and lemon wedges. Drizzle sauce over top or pack it in a small lidded cup.
8. Finish & store. Cool completely before sealing. Refrigerate up to 4 days.

Pro tip: Roast two pans at once—one for this week’s bowls and one tray just for extra crispy chickpeas as snacks.

Flavor Variations (Never-Boring Bowls)

• Southwest: Add chili powder, corn, and pico de gallo; swap sauce for lime–cilantro yogurt.
• Mediterranean: Use cherry tomatoes, cucumber, feta, olives; add oregano to the potatoes and tahini sauce.
• Teriyaki: Swap quinoa for rice; glaze chicken with teriyaki and finish with scallions and sesame seeds.
• Smoky BBQ: Toss potatoes in a touch of BBQ seasoning; use BBQ Chicken & Rice vibes with a drizzle of light BBQ sauce.
• Vegan Sesame Ginger: Use tofu or chickpeas; whisk tahini with soy sauce, rice vinegar, ginger, and maple syrup.

Smart Meal Prep Tips

• Dry = Crispy. Pat chickpeas very dry before roasting. Moisture = steam = soft.
• Space your veg. Crowded pans lead to steaming. Give cubes and chickpeas room to breathe.
• Batch the sauce. Double it. It’s awesome on grain bowls, wraps, and roasted veggies.
• Salad-bar assembly. Keep sauce and greens separate if you prefer maximum crunch.
• Microwave magic. Reheat quinoa + potatoes + protein first; add fresh greens and sauce last.
• Time-saver swaps. Use bagged slaw, pre-washed spinach, and microwaveable quinoa if you’re slammed.

Storage, Reheating & Freezing

• Fridge: Store fully assembled bowls (minus avocado) 4 days. Keep sauce separate in a mini cup if you like.
• Reheat: Microwave base (quinoa, potatoes, protein) 60–90 seconds until warm; top with fresh greens, avocado, and sauce.
• Freezer: Freeze the base only (quinoa + roasted potatoes + chicken or chickpeas) up to 2 months. Thaw overnight; add fresh veggies and sauce day-of. The sauce doesn’t freeze well due to yogurt.

What to Serve With It

• A juicy citrus orange or clementine for brightness.
• A simple Greek yogurt cup if you chose chickpeas and want extra protein.
• Sparkling water with a squeeze of lemon for a zero-sugar refresher.

Common Mistakes & Fixes

• Potatoes are dry: You likely cut too small or over-roasted. Aim for ¾–1-inch cubes and pull at caramelized, not shriveled.
• Quinoa tastes bland: Toast it in the pot with a drizzle of oil for 1–2 minutes before adding liquid. Cook in broth, not water, for a flavor bump.
• Soggy chickpeas: They weren’t dry or the pan was crowded. Use two pans and shake halfway.
• Sauce too thick: Whisk in cold water 1 tablespoon at a time until silky.
• Pale chicken: High heat + patting dry = browning. Finish with a quick stovetop sear if you want more color.

FAQs

1) Are purple sweet potatoes healthier than orange ones?
They’re both nutritious. Purple varieties are rich in anthocyanins, a type of antioxidant pigment also found in berries. Orange varieties are higher in beta-carotene. Choose based on taste and color—variety is great for your plate.

2) Can I make this bowl vegan and still high-protein?
Absolutely. Use roasted chickpeas or crispy tofu, double the portion, and bump protein with extra Greek-style plant yogurt in the sauce or a sprinkle of hemp seeds.

3) What’s the best grain for meal prep bowls?
Quinoa holds texture well and cooks fast. Brown rice, farro (not gluten-free), or couscous are fine swaps. For lower carbs, try cauliflower rice (add olive oil and salt for flavor).

4) How do I keep avocado from browning in meal prep?
Add it fresh day-of. If adding ahead, brush slices with lemon juice and wrap tightly with plastic before sealing in the container.

5) Can I air-fry the potatoes and chickpeas?
Yes. Air-fry potatoes at 390°F for 16–20 minutes, shaking halfway. Chickpeas air-fry 12–15 minutes until crisp. Work in batches to avoid crowding.

6) My sauce split—help!
Tahini can seize if there’s not enough liquid. Whisk in cold water slowly and keep whisking; it will smooth out again. Add a touch more yogurt to re-emulsify.

7) How much protein does each bowl have?
It depends on your protein choice and serving size. With ~4 ounces cooked chicken and Greek-yogurt sauce, you’re typically in the 30–40g range; with chickpeas, around 18–25g, plus more if you add tofu or seeds.

Conclusion

This high protein meal prep bowl starring roasted purple sweet potatoes turns a simple purple sweet potato recipe into four colorful, satisfying lunches. It’s flexible, affordable, and designed for real-life schedules. If you loved this, bookmark it for your weekly rotation—and check out our Vegetarian Burger Bowl and Burger Bowl Meal Prep for more easy wins. Want more budget-friendly, high-protein ideas? Join our newsletter for new recipes every week!

Printable recipe : purple sweet potato recipe