Maple Dijon Tempeh Meal Prep Bowls with Sweet Potato and Broccoli
Vegan meal prep bowls with sticky maple Dijon tempeh, roasted sweet potato, broccoli and quinoa, plus a tangy mustard dressing. Everything cooks on sheet pans.
- Prep
- 20 min
- Cook
- 35 min
- Serves
- 4
Maple Dijon Tempeh Meal Prep Bowls with Sweet Potato and Broccoli is a vegan lunch recipe made with tempeh, tamari, maple syrup. It takes 55 minutes of hands-on time, serves 4, and each serving has 720 calories, 35 g of protein and 10 g of fiber.
Steaming the tempeh for 10 minutes before marinating takes away its bitter edge and helps it soak up the tamari, maple and Dijon glaze. Everything roasts at one temperature on two sheet pans, and the leftover glaze goes back on at the end so the tempeh stays sticky instead of drying out. Keep the dressing separate, and the bowls hold up well from Monday to Thursday.
Ingredients
Maple Dijon Tempeh
- 16 oz454 gtempeh, cut into 3/4-inch cubes
- 3 tbsp54 gtamari
- 2 tbsp40 gmaple syrup
- 2 tbsp30 gDijon mustard
- 1 tbsp15 gapple cider vinegar
- 1 tbsp14 golive oil
- 2 cloves6 ggarlic, finely grated
Roasted Vegetables
- 2 medium260 gsweet potatoes, cut into 3/4-inch cubes (peel optional)
- 1 lb454 gbroccoli, cut into bite-size florets
- 2 tbsp27 golive oil
- 1 tsp2.3 gsmoked paprika
- ¾ tsp4.5 gfine salt
- ½ tsp1.2 gblack pepper
Bowls
- 3 cups555 gcooked quinoa, cooled
- ¼ cup32 gtoasted pumpkin seeds (optional)
- 2 30 ggreen onions, thinly sliced (optional)
Dijon Dressing
- 3 tbsp41 gextra-virgin olive oil
- 2 tbsp30 gapple cider vinegar
- 1 tbsp15 gDijon mustard
- 1 tbsp20 gmaple syrup
- 1 clove3 ggarlic, finely grated
- 1 pinch0.4 gfine salt
Kit: 2 rimmed sheet pans, parchment paper, steamer basket or saucepan with lid, mixing bowls, small jar with lid, 4 meal prep containers
Tips
- Cut the sweet potato and tempeh to about the same size so they cook at the same rate and look even in the bowl.
- Crowding the pans makes the vegetables steam instead of brown. If your pans are small, use a third one.
- Start with 1 cup of dry quinoa, rinsed and simmered in 2 cups of water for 15 minutes, to get about 3 cups cooked. Cool it spread out on a plate so it doesn't clump.
Swap ideas
- Extra-firm tofu instead of tempeh
- Milder and softer. Press it well, skip the steaming step and roast for 25 minutes to crisp it.
- Brown rice or farro instead of quinoa
- Chewier and nuttier. Farro isn't gluten-free.
- Butternut squash instead of sweet potato
- A little less sweet with the same roasting time. Great in fall.
- Kale massaged with a spoonful of dressing instead of broccoli
- Holds up raw for days and adds a fresh, crunchy contrast to the roasted parts.
The numbers
Nutrition per serving
720kcal per serving
Everything else · 4 servings per recipe
- Saturated fat
- 6.2 g 31%
- Sugars
- 15.4 g
- Sodium
- 1450 mg 63%
- Potassium
- 1395 mg 30%
- Calcium
- 255 mg 20%
- Iron
- 7.2 mg 40%
- Vitamin C
- 104 mg 115%
- Vitamin B12
- 0.09 µg 4%
% Daily Value on a 2,000 calorie diet. Calculated from USDA FoodData Central values for each ingredient; optional ingredients are excluded. Estimates vary with brands and portions.
Sources: Tempeh, Soy sauce made from soy (tamari), Syrups, maple, Mustard, prepared, yellow, Vinegar, cider, Oil, olive, salad or cooking, Garlic, raw, Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program), Broccoli, raw, Spices, paprika, Salt, table, Spices, pepper, black, Quinoa, cooked
Method
Heat the oven to 425°F (220°C) and line two rimmed sheet pans with parchment. Set a steamer basket over 1 inch of simmering water, add the tempeh cubes, cover and steam for 10 minutes. This takes out the bitterness and helps the tempeh soak up the marinade.
While the tempeh steams, toss the sweet potato cubes on one sheet pan with 1 tbsp of the roasting oil, the smoked paprika and half the salt and pepper. Spread them out in a single layer and roast for 10 minutes.
In a medium bowl, whisk the tamari, 2 tbsp maple syrup, 2 tbsp Dijon, 1 tbsp vinegar, 1 tbsp olive oil and the grated garlic. Add the hot steamed tempeh and toss to coat. Let it sit while the sweet potatoes roast.
Toss the broccoli with the remaining 1 tbsp oil, salt and pepper. Lift the tempeh out of the marinade and spread it on one side of the second pan, keeping the leftover marinade. Put the broccoli on the other side. Slide the pan into the oven next to the sweet potatoes.
Roast everything for 20 minutes, flipping the tempeh and stirring the sweet potatoes halfway through. The tempeh is ready when it's browned at the edges, the broccoli is charred at the tips and tender-crisp, and a fork slides easily into the sweet potatoes.
Brush or drizzle the reserved marinade over the tempeh and roast for 3 to 5 more minutes, until the glaze is sticky and bubbling. Watch closely so the maple doesn't burn.
Shake the olive oil, vinegar, 1 tbsp Dijon, 1 tbsp maple syrup, garlic and a pinch of salt in a small jar until creamy and emulsified. Taste and adjust. Split into 4 small containers.
Let the components cool for 10 to 15 minutes. Divide the quinoa, sweet potato, broccoli and tempeh among 4 containers, add pumpkin seeds and green onions if using, and refrigerate. Add the dressing just before eating.
Storage: Refrigerate the assembled bowls in airtight containers for up to 4 days, with the dressing stored separately. Eat cold or reheat in the microwave for 1½ to 2 minutes, until steaming hot, then add the dressing. The quinoa and tempeh freeze well for up to 2 months. The broccoli softens after freezing.
Questions
- How much protein is in maple dijon tempeh meal prep bowls with sweet potato and broccoli?
- Each of the 4 servings has 35 g of protein, 10 g of fiber and 720 calories, calculated from USDA FoodData Central values for every ingredient.
- Is maple dijon tempeh meal prep bowls with sweet potato and broccoli vegan?
- Yes. It contains no dairy, eggs, honey or other animal products.
- How long does maple dijon tempeh meal prep bowls with sweet potato and broccoli take to make?
- 20 minutes of prep and 35 minutes of cooking, so 55 minutes of hands-on time.
- Can you make maple dijon tempeh meal prep bowls with sweet potato and broccoli ahead?
- Refrigerate the assembled bowls in airtight containers for up to 4 days, with the dressing stored separately. Eat cold or reheat in the microwave for 1½ to 2 minutes, until steaming hot, then add the dressing. The quinoa and tempeh freeze well for up to 2 months. The broccoli softens after freezing.
- What can I substitute in maple dijon tempeh meal prep bowls with sweet potato and broccoli?
- Extra-firm tofu instead of tempeh — milder and softer. press it well, skip the steaming step and roast for 25 minutes to crisp it.. Brown rice or farro instead of quinoa — chewier and nuttier. farro isn't gluten-free.. Butternut squash instead of sweet potato — a little less sweet with the same roasting time. great in fall.. Kale massaged with a spoonful of dressing instead of broccoli — holds up raw for days and adds a fresh, crunchy contrast to the roasted parts..
- Does maple dijon tempeh meal prep bowls with sweet potato and broccoli contain gluten or nuts?
- None of the ingredients are a source of gluten, tree nuts or peanuts. That is a statement about the ingredient list, not a guarantee about the brands you buy — always read the labels if you're cooking for an allergy.
Nutrition is calculated from USDA data for every ingredient — how we work it out.
Published September 19, 2026 ·American
