This sweet potato bowl is a versatile way to use up sweet potatoes. Excellent at any time of year, this recipe combines a can of black beans, corn, and fresh herbs with a creamy southwestern sauce.
Option to add some lean ground beef, ground turkey, or shredded and seasoned tofu for an additional protein boost.
Why This Recipe Works for Meal Prep
I love this recipe for meal prep. You can keep all the ingredients the same or change them up to break up the monotony.
It doesn’t get soggy
The key is keeping avocado and the creamy Southwest sauce separate until you’re ready to eat.
It reheats like a champ
Roasted sweet potatoes + black beans + corn warm up perfectly without turning mushy. Reheat the base, then add the fresh stuff.
It’s filling
This bowl has key elements: fiber from sweet potatoes/beans + protein from beans and the sauce
Adjust to your tastes
The sauce is versatile make it a little smokier, spicier, or more lime-y depending on your mood.
Sweet potatoes, feta cheese, tomatoes, cucumbers, and parsley.
Sweet Potatoes, shredded cheddar cheese, peppers, onions, and cilantro.
Sweet potatoes, kale, dried cranberries, and candied pecans.
With a little prep time, you can have a variation of a sweet potato bowl all week long, ready in minutes.
Step-by-Step Instructions:
1. Roast the sweet potatoes: Preheat oven to 425°F. Toss diced sweet potatoes with olive oil and salt. Spread on a baking sheet and roast 25–30 minutes, flipping once, until tender.
2. Make the southwest sauce: Add cottage cheese, olive oil, chipotle peppers and adobo sauce, lime juice, chili powder, cumin, salt, and water to a blender. Blend until smooth and creamy, adding more water as needed for a drizzleable consistency. Taste and adjust as needed for heat, salt, and acidity.
3. Prep the bowl components
If desired, lightly massage the shredded kale with a pinch of salt and a squeeze of lime to soften.
Warm the black beans and corn briefly (optional).
4. Assemble Bowls: Divide roasted sweet potatoes, black beans, corn, tomatoes, kale, and red onion between bowls. Top with avocado and cilantro. Drizzle generously with the southwest cottage cheese sauce.
Tips and Tricks
When making the sauce, taste as you go. Add more heat, salt, and lime juice per your flavor preferences.
Soften the kale as needed. I like my kale slightly massaged with some lime and salt. This step makes the kale less tough.
Roast the potatoes, prep your ingredients, and make your sauce ahead of time for easy meal planning.
Storage Recommendations
Store components separately or together.
Refrigerate for up to 4 days. This is not a freezer-friendly meal due to its salad-like nature. Enjoy this meal warmed or cold.
A hearty, plant-forward sweet potato bowl with black beans, fresh veggies, and a creamy chipotle cottage cheese sauce that adds protein and smoky flavor.
2-5 tbsp water as neededto thin out sauce as desired
Instructions
Roast the Sweet Potatoes:
Preheat the oven to 400°F. Toss sweet potatoes with oil and salt. Spread on a baking sheet and roast for 25–30 minutes, flipping halfway, until golden and tender.
Make the Dressing:
Blend all dressing ingredients until creamy. Add water or milk to reach desired consistency. Taste and adjust seasonings.
Assemble the Bowls:
Add roasted sweet potatoes, black beans, red onion, tomatoes, and avocado. Drizzle with southwest dressing.
Garnish and Serve:
Finish with optional toppings like fresh herbs, jalapeños, and a squeeze of lime.
Notes
Nutrition information is an estimate and may vary based on specific ingredients used, brands, and portion sizes.
Inspired by a NYT recipe by Mark Bittman called Spaghetti with Fried Eggs, this protein pasta with fried eggs is my latest favorite quick-and-easy meal. I kid you not, I made it three times this week.
Here’s my new fave girl dinner: Leftover Brami protein spaghetti (I get mine from Costco!), two fried eggs cooked in olive oil, lots of garlic, and then I finish it one of many ways.
Here are two of my favorites:
1. One or two heaping spoonful of freshly grated parmesan + lots of black pepper
2. Two heaping spoonfuls of sauerkraut for that tangy, salty finish.
Both versions are comforting. Both take basically no effort. And both feel like a real meal!
The one thing that makes this actually fast
The original NYT recipe calls for freshly cooked pasta, but for this recipe I almost always use leftover spaghetti I’ve meal prepped earlier in the week. That’s why this comes together in about 10 minutes!
My best tip: If your pasta is cold and clumpy, microwave it with a tiny splash of water (like 1–2 tablespoons) to perk it back up before it hits the skillet.
A delicious 10-minute meal
With pasta that is already cooked, here’s the whole plan:
Fry your eggs in olive oil (crisp edges encouraged)
Reheat pasta with a splash of water
Turn off the heat and toss pasta with garlic in the same pan
Plate it up and finish with salt and pepper to taste as well as parm or sauerkraut!
p.s. If you have some chives or parsley laying around you can add a bit of that right overtop! Done. Cozy. Nourishing
Why I keep coming back to this recipe
Minimal cleanup: sautee pan, spatula
It’s forgiving. You can adjust it according to your needs and what you have
Runny yolks and oil = built-in sauce
It’s a perfect single serving. The ultimate “meal for one” that doesn’t feel sad!!
It’s nutritious! For most meals I cook for myself, this is a non-negotiable.
This is the kind of dinner I love eating with a cup of tea (or a glass of wine), a good book, or a comfort show on in the background. I’m eating this and listening to Ina Garten’s memoir while caring for my newborn, and I honestly feel like Ina would approve of this exact situation.
Equipment
One of those one pan dinners! All you need is a sauté pan and a spatula!
More Variations
Riced cauliflower add-in (extra veg, still cozy): I mixed in ¼ cup frozen riced cauliflower one day. If you do this, add it to the pan a couple of minutes before the pasta, let it warm through, then add the pasta and finish everything off-heat.
Greens at the end: A handful of spinach stirred in right at the end, so it gets just a little wilty is such an easy upgrade.
Peas for a freezer win: Frozen peas are a great addition for extra protein, fiber, and nutrients and best of all, no chopping required!
“Clean-out-the-fridge” protein boost: I threw in some leftover chicken kofta I made the other night for dinner, and it was perfect for that evening.
Dietitian Recipe Tips
This serving comes out to about ~500 calories, with roughly ~27g protein and ~5g fiber (it’ll vary depending on the pasta and add-ins).
If you want to bump up the nutritional value I have some Dietitian approved suggestions!
(My number 1!) Add more veg
* Stir in frozen spinach, peas, lentils, white beans, or riced cauliflower
* Or serve alongside a simple side salad or roasted veggies
Bump up the protein
* Add leftover chicken, tofu, tempeh bacon, prosciutto
* Or even add an extra egg
I love the sauerkraut in this recipe for the flavor. It’s tangy and salty and makes everything pop, but I also like it for ease.
I was on an antibiotic recently, so I’ve been making sure I eat at least one serving of fermented foods a day when I can, such as sauerkraut, fermented pickles, kombucha, or a serving of Greek yogurt, probiotic cottage cheese, or kefir. This pasta with the addition of sauerkraut is an easy way for me to do that!
Salad Kit Upgrades: 49 Ways to Add Protein, Fiber, and Crunch (Like a Dietitian)
I’m 1 month postpartum and looking for all the shortcuts for eating healthy and balanced. Right now I like to think of my day as simple “checkmarks.” And honestly, this isn’t just a postpartum thing. This checkmark approach works for any busy adult who wants to eat well without overthinking it:
Protein
Fiber
Fruits + veggies
When I focus on those 3 things, everything else tends to fall into place.
One shortcut I lean on hard? Bagged salad kits such as Taylor Farms or Trader Joes. They’re fast, they’re already chopped, and they help me get veggies in without thinking.
But let’s be honest, some salad kits can be a little… limp. With a few quick upgrades, a basic kit turns into a balanced, filling, actually-satisfying meal.
I focus on 5 types of salad kit upgrades, but 2 are non-negotiable: protein + fiber. The other 3 are flexible based on what I have on hand (because, newborn life). If I get a few servings of veggies in that day, I call it a win.
The 2 non-negotiables: Protein + Fiber
Protein (pick 1–2) Beans, lentils, animal protein, animal products such as eggs, cheese, and yogurt (usually added to my dressing), tofu, tempeh, nuts and seeds.
See the list below for more protein add-in ideas.
Fiber (pick 1–2) Beans, lentils, nuts, seeds, flax meal, high fiber veggies such as peas, broccoli, avocado, and high fiber fruits such as apples, dates, oranges.
See the list below for more fiber add-in ideas.
49 ways to upgrade a salad kit (like a dietitian)
Protein + fiber wins (biggest payoff)
If I’m tired and want the biggest payoff, I start here. These pull double duty.
Add lentils (about ½ a can)
Add chickpeas (about ½ a can)
Add black beans (about ½ a can)
Add white beans (about ½ a can)
Add edamame (about ½–1 cup)
Add hemp hearts (2–3 tbsp)
Add nuts (about ¼ cup)
Add a seed mix (pepitas + sunflower, about ¼ cup)
Add tofu (about 4–6 oz)
Add tempeh (about 3–4 oz)
Protein upgrades
Add rotisserie chicken (about 3 oz)
Add leftover shredded chicken (about a palm-sized serving)
Add tinned fish (tuna, salmon, sardines — 1 tin/pouch)
Add hard-boiled eggs (2)
Add feta (about 2–3 tbsp)
Add goat cheese (about 1–2 tbsp)
Add parm (about 1–2 tbsp, especially good on Caesar kits)
Fiber upgrades
Add flax meal (1 tbsp, easy to stir into dressing)
Add avocado (¼–½)
Add peas (about ½ cup; frozen peas are the easiest)
Add a grain (noodles/rice/quinoa/barley — ½–1 cup)
Add olives (2–3 tbsp)
Add capers (1 tbsp)
Add hot sauce (a few shakes)
Add roasted red peppers (¼ cup)
Add sun-dried tomatoes (2 tbsp)
Go beyond the bowl
Then there is the thought of making your salad into something new like adding it to a wrap, spooning it over tacos, or taking a bag that is about to “go bad” and sautéing those veggies into a stir fry.
Just more ways to use that bag of salad if you are tired of bowlin’ it.
My Favorite Salad Kit Upgrades
1) Mediterranean Salad Bowl
In a big bowl, add the salad kit + ½ can lentils, marinated artichokes, feta, kalamata olives, and cucumbers and/or cherry tomatoes. In a small bowl, whisk ½ the dressing packet with 2 tbsp Greek yogurt + 1 tbsp red wine vinegar(optional: 1 tsp olive oil), then pour over the salad and toss.
2) Southwest Salad Bowl
Add the salad kit to a bowl with ¾ cup cooked quinoa, ¼ cup corn, and ¼ cup black beans. In a small bowl, mix ½ the dressing packet with 1 tsp olive oil + 1–2 tsp lime juice + a few shakes of hot sauce (preferably something smokey), then toss everything together.
3) Sweet Kale + Crispy Chicken Bowl (Pictured above)
In a bowl, combine the sweet kale salad kit with chopped apple + pepitas. Stir together ½ the dressing packet + 2 tbsp Greek yogurt + 2 tsp apple cider vinegar, toss with the salad, then top with air fried breaded chicken.
Make it a wrap: Option to pile it into a tortilla for a delicious grab and go meal.
Postpartum life can feel like a loop of feeding, snacks, hydration (so much hydration), and trying to function on very little sleep. On top of that, protein needs are often higher, especially if you’re healing and breastfeeding.
Protein powder has been one of the simplest ways for me to get more protein in without feeling like I’m eating meat all day. Most days I want something quick that tastes good and actually feels doable. Whether it’s a snack, a mini-meal, or a little “dessert moment” that still supports my recovery.
I personally prefer whey protein powder for taste and texture, and I love that it’s quick, portable protein when appetite is low and time is nonexistent. Most scoops add about 20–30g protein depending on the brand. And if dairy isn’t your thing, there are plenty of great plant-based options too.
1) Protein + Fruit Smoothie
This is my go-to when I need something fast that feels like a real snack (or mini-meal).
Smoothie base:
Milk (regular or high-protein/ultra-filtered)
Kefir (optional, but I love it for extra protein + probiotics)
Protein powder (flavor varies)
Then add: fruit + optional add-ins (flax, nut butter, cocoa, spices, etc.)
Smoothie tip (less clumpy + less foamy): Add milk to the blender first, then blend everything except the protein powder until smooth. Add protein powder last and blend just a few seconds to combine, this helps limit foaminess.
Honestly, I’ve been loving Oats Overnight postpartum. The flavors are great, and it’s one of the easiest ways to grab a balanced meal when I’m running on very little sleep.
How I make mine:
1 Oats Overnight packet
10 oz high-protein milk (I use ultra-filtered 2% most days)
2–3 dates, chopped (for natural sweetness)
1 tbsp chia seeds (for fiber + staying power)
This gives me a quick meal with protein + fiber, and it feels genuinely satisfying.
Pro tip (no clumps): Add the liquid first, then the packet, then any add-ins. Shake really well and let it sit long enough to fully soften (usually 3-4 hours).
Affiliate note: If you want to try Oats Overnight, you can use my link/code to get $20 off your first order(affiliate link, at no extra cost to you, I earn a commission).
3) Protein-Supplemented Yogurt Parfait
This is one of my easiest postpartum wins for breakfast, snacks, and even dessert. I mix ½–1 scoop protein powder into 1 cup Greek yogurt or skyr (vanilla or chocolate depending on what I’m topping it with).
Breakfast/snack parfait idea:
Greek yogurt or skyr + vanilla or chocolate protein powder
Granola (homemade or store-bought)
Fruit (berries, sliced banana, cherries, whatever you have)
Dessert parfait idea:
Protein-enhanced yogurt
Drizzle of melted dark chocolate
Pinch of flaky sea salt
Pro tip (no clumps): Mix the powder and yogurt with a splash of milk first to help make a smooth consistency. I like to use heavy cream for a splash of decadence.
4) Collagen Hot Chocolate
This is my favorite afternoon drink right now, cozy, satisfying, and an easy way to sneak in more fluids (while also scratching the chocolate itch).
How I make it:
1 serving chocolate collagen powder
Hot protein-fortified milk (or regular milk)
1 tbsp hot chocolate mix
Pinch of salt
I’ll drink it as-is, or top it with whipped cream or a marshmallow if I want it to feel extra special (aka most days).
I’ll drink it as-is, or top it with whipped cream or a marshmallow if I want it to feel extra special (aka most days). More on this recipe here!
Collagen note: Collagen isn’t a complete protein and it’s lower in leucine, so I think of it as a helpful supplement, not a replacement for whey, soy, or pea protein.
A Little Postpartum Reality (And Why Protein Powder Helps Me)
I’m in the thick of postpartum life right now and, honestly, I feel like a zombie. Most of my energy is going to caring for my baby. I’m sleep deprived, I can’t walk for more than a few minutes at a time (thank you, 4th degree tear), and my appetite has totally plummeted.
That’s why protein powder has been such a helpful tool for me. Between wound healing and (if you’re breastfeeding) the demands of milk production, protein needs can be higher, and when eating feels hard, I need options that are quick and realistic.
That is why, these four methods of protein supplementation have been my go-tos during this season.
How To Choose A Protein Powder (Quick RD Checklist)
When you’re choosing a protein powder postpartum, here’s what I recommend looking for:
Third-party testing: Look for certifications like NSF Certified for Sport, Informed Choice, or USP (when available). Bonus points if the brand is transparent and shares testing info.
Protein type that works for you:
Whey tends to mix well and tastes great (my preference).
Plant-based options (pea/soy blends are common) are great if you avoid dairy—just expect slightly different texture/flavor.
Added sugars + flavoring: Check the label and pick something you’ll actually enjoy and use consistently.
Ingredients that agree with your gut: Postpartum digestion can be sensitive, if something makes you feel off, try a different brand or type.
Some people love the idea of meal prepping but struggle to stick with it long-term. The key is to make it work for your lifestyle instead of following a rigid plan, aka easy meal prepping!
Sustainable meal prepping to me works with your lifestyle and doesn’t restrict it; it allows for flexibility and freedom, and doesn’t add stress but eliminates it.
Below are three of my favorite tips for making meal prepping truly sustainable.
First Step, Start Small
My biggest piece of advice is to start small! If you’re new to meal prepping, begin with just one or two meals per week, or even 1 or two ingredients per week instead of prepping every meal.
Once you build this habit, maybe you will love it and want to continue meal prepping more often, or you are like me and you love variety too much to plan that many meals out in advance.
Start Small Suggestions
Wash and chop veggies for easy snacking and cooking.
Make a big pot of grains (quinoa, farro, rice)
Roast veggies in advance (potatoes, carrots, cabbage, peppers, onions)
Prep one protein: baked chicken, air fryer tofu, tuna salad, or egg salad.
Use What You Already Eat
If you love stir-fries, grain bowls, or sandwiches, prep the ingredients so you can assemble meals quickly, and always have those pantry staples on hand!
Always keep quick weeknight wins in the pantry for quick and easy meals. Like grains, tinned fish, potatoes, tofu, and beans.
If a meal doesn’t sound good by midweek, repurpose ingredients into something different. I.e., you were eating a Southwest grain bowl for 2 days, but don’t want that anymore, turn those ingredients into a burrito, tacos, or quesadilla. Or perhaps change the grain bowl into a Greek or asian-style variation.
Meal prepping doesn’t have to mean eating the same thing every day. A flexible approach makes it easier to stay consistent without getting bored.
Repurpose Inspiration
Roasted veggies → omelets, sandwiches, salads
Leftover rice or grains → grain bowls, fried rice, soups
This list could truly go on and on. What’s your favorite ingredient to get creative with in the kitchen?
Add in Simple Fully Prepped Meals (Not Just Ingredients)
While prepping individual ingredients is great for flexibility, sometimes having ready-to-eat meals in the fridge is the real lifesaver.
Meal prepping full dishes doesn’t have to be complicated, and you don’t have to eat the same thing all week. Try making dinner and making enough for 1-2 leftover meals.
Choose meals that hold up well, taste great as leftovers, or can be adapted with toppings or sauces.
My Meal Prep–Friendly Faves
If you prefer prepping full meals instead of just ingredients, here are some easy, flexible options that hold up well throughout the week:
Overnight or Baked Oats: Add fruit, nuts, or protein powder for grab-and-go breakfasts.
One of my favorite easy grab and go brands for easy meals is Oats Overnight!
They have 45+ flavors and each oats package has about 20g protein and +6g fiber. I like to add 10oz of ultra filtered milk and a spoon full of chia seeds for more protein and fiber!
Yogurt Parfaits: Layer Greek yogurt, fruit, and granola (add granola right before eating to keep it crunchy).
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