Healthy Lunch Roasted Sweet Potato Lentil Cups

Name: Healthy Lunch Roasted Sweet Potato Lentil Cups
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4 servings
Ingredients: 2 medium sweet potatoes, diced; 1 cup cooked lentils; 1/2 cup diced onions; 2 cloves garlic, minced; 1 tsp ground cumin; 1 tsp smoked paprika; Salt and pepper to taste; 2 tbsp olive oil; 1/4 cup breadcrumbs (optional for crispiness); Fresh cilantro for garnish

Highlighted under: Healthy & Light

I love crafting easy yet nutritious meals, and these Healthy Lunch Roasted Sweet Potato Lentil Cups have become a family favorite. They are not only packed with protein and fiber but also bursting with flavor. Every bite offers a delightful blend of sweet and savory notes. Plus, they are incredibly versatile—perfect for meal prep or a quick lunch option. It’s rewarding to watch my family enjoy a wholesome dish without the fuss, and I’m excited to share this recipe with you!

Created by

Felicity Grant

Last updated on 2026-01-14T03:25:10.080Z

During my quest for healthy lunch options, I discovered that sweet potatoes and lentils make the perfect pairing. The sweetness of roasted sweet potatoes complements the earthy flavor of lentils wonderfully. While trialing different spice blends, I found that cumin and paprika added just the right touch of warmth and depth. It’s amazing how these ingredients come together to create a hearty meal that is satisfying and nutritious.

What sets these cups apart is the texture. Baking them allows the outside to become crispy while the inside remains beautifully soft. I recommend making a double batch; they not only store well in the fridge but also taste fantastic cold or warmed up. Trust me, once you’ve tasted these, you’ll keep making them!

        Why You'll Love These Cups
        Nutritious blend of sweet potatoes and lentils
Packed with protein and fiber for a filling meal
Crispy outside and tender inside for delightful texture

      

Balancing Flavors and Textures

The combination of roasted sweet potatoes and cooked lentils creates a beautiful contrast in flavors and textures. Sweet potatoes provide a natural sweetness and creaminess that pairs perfectly with the earthy notes of lentils. Roasting the sweet potatoes until they are just caramelized enhances their sweetness while developing a lovely, slightly crispy exterior. This balance enriches every bite, making the cups satisfying without being overly sweet.

When mixing the lentils with the roasted sweet potatoes, avoid over-mashing the sweet potatoes to maintain some chunkiness. This helps create a satisfying texture, providing a nice contrast against the soft lentils. If you prefer a bit more complexity, consider adding diced bell peppers or zucchini to the mix for added sweetness and color.

Tips for Preparation and Storage

For meal prepping, these lentil cups can easily be made ahead of time and stored in the refrigerator for up to five days. To reheat, simply pop them in the oven at 350°F (175°C) for about 10-15 minutes or until warmed through. Alternatively, they can be reheated in the microwave, but be careful not to overcook them, as this can cause them to dry out.

If you're looking to freeze the cups, consider doing so before baking. Shape the mixture into cups, then place the muffin tin in the freezer until solid. Once firm, transfer them to a freezer-safe bag and store for up to three months. When ready to cook, simply bake from frozen, adding 5-10 extra minutes to the baking time while checking for doneness.

Ingredients

Gather these ingredients to make your delicious lentil cups:

Ingredients

2 medium sweet potatoes, diced
1 cup cooked lentils
1/2 cup diced onions
2 cloves garlic, minced
1 tsp ground cumin
1 tsp smoked paprika
Salt and pepper to taste
2 tbsp olive oil
1/4 cup breadcrumbs (optional for crispiness)
Fresh cilantro for garnish

Make sure all ingredients are prepped and ready for mixing!

Instructions

Follow these steps for assembling and baking your lentil cups:

Roast the Sweet Potatoes

Preheat your oven to 400°F (200°C). Toss the diced sweet potatoes in olive oil, salt, and pepper, then spread them out on a baking sheet. Roast for about 20 minutes or until they are soft and lightly browned.

Prepare the Lentil Mixture

In a large bowl, combine the cooked lentils, roasted sweet potatoes, diced onions, minced garlic, ground cumin, smoked paprika, and breadcrumbs. Mix well until everything is combined.

Form the Cups

Grease a muffin tin and fill each cup with the lentil mixture, pressing down gently to form a compact shape.

Bake

Bake in the preheated oven for 15–20 minutes, or until the cups are firm and slightly golden on top.

Serve

Let the cups cool for a few minutes before carefully removing them from the muffin tin. Garnish with fresh cilantro and serve warm or at room temperature.

Enjoy your delicious, healthy lunch cups!

Pro Tips

Feel free to customize the spices to your taste. Adding chopped spinach or other veggies can enhance the nutritional profile even further. These cups also freeze well, making them a great option for future meals.

Ingredient Substitutions

While this recipe calls for classic sweet potatoes and lentils, feel free to experiment with other legumes like black beans or chickpeas, which can provide a different texture and flavor profile. If you’re aiming for a lower-carb option, consider swapping out sweet potatoes for riced cauliflower mixed with spices to maintain a hearty feel.

The spices used here are also flexible. If you're not a fan of smoked paprika, regular paprika or even a pinch of chili powder can add a different smoky or spicy element. Fresh herbs can be swapped; if cilantro isn’t your preference, try parsley or green onions for a fresh, aromatic finish.

Serving Suggestions

These roasted sweet potato lentil cups are incredibly versatile. They can be served warm as a nutritious lunch or snack, or chilled for a refreshing picnic treat. For an elevated meal, pair them with a simple salad drizzled with a tangy vinaigrette or yogurt-based dressing to balance the richness of the cups.

For children or picky eaters, consider serving these cups with a side of ketchup or homemade yogurt dip. The sweet and savory flavor complements various dipping sauces well, making them a fun and interactive meal option.

Questions About Recipes

→ Can I use other legumes instead of lentils?

Yes, black beans or chickpeas would work well in this recipe.

→ How long do these cups last in the fridge?

They can be stored in an airtight container in the fridge for up to 5 days.

→ Can I make these vegan?

Absolutely! All ingredients are plant-based, ensuring they are vegan-friendly.

→ What’s the best way to reheat these cups?

You can reheat them in the microwave for about 1–2 minutes or in the oven at 350°F (175°C) for 10 minutes for a crispier texture.