Creative Uses for Leftover Vegetables in Meal Preps

As a fellow home cook and meal prep enthusiast, I totally get the struggle of keeping veggies fresh throughout the week. But what if I told you that leftover veggies aren’t a problem but a secret weapon for flavor-packed meals? Let’s explore five unexpectedly delicious ways to give leftover veggies a new life in your meal prep routine, complete with in-depth meal prep tips for each recipe.

1. Veggie “Frittatas” On-The-Go

Forget about the giant frittata pan. We’re making individual muffin-tin frittatas that are perfect for grabbing and going. They’re not just convenient; they’re also a fantastic way to sneak in a variety of vegetables, making them a nutritious and delicious breakfast or snack.

Ingredients

• 1 cup chopped leftover cooked veggies (broccoli, peppers, onions, mushrooms, etc.)
• 6 large eggs
• 1/2 cup shredded cheese (cheddar, feta, or your favorite)
• 1/4 cup milk or cream (optional)
• Salt, pepper, and herbs/spices to taste

Instructions

1. Preheat your oven to 350°F (175°C).
2. In a bowl, whisk together the eggs, cheese, milk (if using), salt, pepper, and any desired herbs or spices.
3. Gently fold in the chopped leftover veggies.
4. Grease a muffin tin and divide the mixture evenly among the cups.
5. Bake for 15-20 minutes or until the frittatas are puffed up and set in the center.
6. Let cool slightly before removing from the muffin tin.

Meal Prep Tips

Once cooled, store frittatas in an airtight container in the refrigerator for up to 4 days. For longer storage, freeze them for up to 3 months. Thaw overnight in the refrigerator or reheat from frozen in the microwave. Enjoy these frittatas cold or warmed up. Pair them with a side salad, fruit, or yogurt for a complete breakfast or snack.

2. Veggie “Power” Hummus

Hummus is a classic dip, but let’s ditch the chickpeas for a moment and give our leftover roasted vegetables the spotlight. This veggie-powered hummus is not only a delicious way to use up those roasted root vegetables but also a nutritious upgrade to the original.

Ingredients

• 1 cup leftover roasted vegetables (sweet potato, carrots, beets, etc.)
• 1/4 cup tahini
• 2 tablespoons lemon juice
• 1 clove garlic, minced
• 1/4 cup olive oil
• Salt, pepper, and spices (cumin, paprika, etc.) to taste

Instructions

1. In a food processor or blender, combine all the ingredients.
2. Blend until smooth and creamy, scraping down the sides as needed.
3. Adjust seasoning to taste.

Meal Prep Tip

Store hummus in an airtight container in the refrigerator for up to 5 days. For longer storage, freeze it in individual portions for up to 3 months. Thaw overnight in the refrigerator.

3. “Clean-Out-The-Fridge” Fried Rice

Let’s be honest, we’ve all been there: staring into the fridge, wondering what to do with those leftover veggies. Well, wonder no more! This “clean-out-the-fridge” fried rice is your answer. It’s a flexible recipe that welcomes any and all leftover vegetables, transforming them into a flavorful and satisfying meal. Plus, we’ll use a special “golden egg” technique for extra richness and depth of flavor.

Ingredients

• 2 cups cooked rice
• 2 cups chopped leftover veggies (broccoli, carrots, peas, corn, etc.)
• 1 egg
• 2 tablespoons soy sauce (or tamari for gluten-free)
• 1 tablespoon sesame oil
• Green onions, chopped (for garnish)

Instructions

1. In a small bowl, whisk the egg and set aside.
2. Heat a large skillet or wok over medium-high heat. Add the sesame oil.
3. Add the chopped veggies and stir-fry for 2-3 minutes, or until crisp-tender.
4. Push the veggies to the side of the pan and pour in the beaten egg. Scramble it quickly until cooked.
5. Add the cooked rice and soy sauce to the pan. Stir-fry everything together for another 2-3 minutes, until heated through.
6. Garnish with chopped green onions and serve.

Meal Prep Tips

• Storage: Divide the fried rice into individual containers and store it in the refrigerator for up to 4 days. Reheat in the microwave or on the stovetop.
• Make-Ahead: Cook the rice in advance and store it in the refrigerator. Chop the veggies and store them separately. When you’re ready to make the fried rice, simply stir-fry the vegetables, add the rice and seasonings, and you’re done!

4. “Hide-The-Veggies” Pasta Sauce

Do you have picky eaters in your household? Or maybe you’re simply not the biggest fan of chunky vegetables in your pasta sauce. This “hide-the-veggies” sauce is here to save the day. It’s a smooth, creamy sauce that cleverly disguises leftover vegetables, delivering a burst of nutrition without compromising on taste or texture.

Ingredients

• 2 cups leftover cooked vegetables (broccoli, cauliflower, carrots, zucchini, etc.)
• 1 can (14 ounces) crushed tomatoes
• 1 cup vegetable broth
• 1/2 cup heavy cream or milk (optional, for extra creaminess)
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• Salt, pepper, and Italian herbs to taste

Instructions

1. Heat the olive oil in a saucepan over medium heat. Add the chopped onion and cook until softened.
2. Add the minced garlic and cook for another minute until fragrant.
3. Add the leftover cooked vegetables, crushed tomatoes, and vegetable broth to the saucepan.
4. Bring to a simmer and cook for 10 minutes, or until the flavors meld.
5. Remove from heat and let cool slightly.
6. Transfer the mixture to a blender or food processor and blend until completely smooth.
7. Return the sauce to the saucepan and stir in the heavy cream or milk (if using).
8. Season with salt, pepper, and Italian herbs to taste.
9. Gently reheat the sauce before serving over your favorite pasta.

Meal Prep Tips

• Storage: This sauce freezes beautifully! Let it cool completely, then divide it into individual portions and freeze in airtight containers or freezer bags for up to 3 months. Thaw overnight in the refrigerator or reheat directly from frozen in a saucepan over low heat.
• Serving Suggestions: This sauce is perfect for meal prepping pasta dishes. Cook your favorite pasta according to package directions, toss it with the sauce, and divide it into individual containers for easy grab-and-go lunches or dinners. You can also use this sauce for lasagna, baked ziti, or as a base for pizza.

5. Leftover Veggie “Rescue” Soup

Soup is the ultimate comfort food, and it’s also an incredibly forgiving dish when it comes to using up leftover vegetables. This “rescue” soup doesn’t have a strict recipe; it’s more of a formula that you can adapt based on what you have on hand. Think of it as a culinary adventure where your leftover veggies get to shine.

Ingredients

Base

• 4 cups vegetable or bone broth

Veggies

• Any and all leftover cooked vegetables (potatoes, carrots, broccoli, cauliflower, etc.)

Flavor

• 1 onion, chopped
• 2 cloves garlic, minced
• Olive oil for sautéing
• Salt, pepper, and your favorite herbs and spices (bay leaves, thyme, oregano, etc.)

Boost

• 1/2 cup cooked grains (rice, quinoa, barley)
• 1 can (15 ounces) beans, drained and rinsed
• Leftover cooked meat (chicken, beef, etc.)

Instructions

1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook until softened.
2. Add the minced garlic and cook for another minute until fragrant.
3. Add the leftover vegetables, broth, herbs, and spices to the pot.
4. Bring to a simmer and cook for 15-20 minutes, or until the vegetables are tender.
5. Stir in the cooked grains, beans, and leftover meat (if using).
6. Cook for an additional 5 minutes, or until heated through.

Meal Prep Tips

• Storage: Let the soup cool completely before storing it in airtight containers in the refrigerator for up to 4 days. For longer storage, freeze individual portions for up to 3 months. Thaw overnight in the refrigerator or reheat directly from frozen in a saucepan over low heat.
• Freezing Tips: Avoid freezing potatoes in the soup, as they tend to become mushy when thawed. Instead, add cooked potatoes to the soup when reheating.

Final Thoughts

Tired of wasting leftover veggies? Transform them into delicious, meal-prep-friendly dishes like grab-and-go veggie frittatas, vibrant veggie-powered hummus, customizable clean-out-the-fridge fried rice, creamy hide-the-veggies pasta sauce, and hearty leftover veggie rescue soup. These creative recipes not only reduce food waste but also add flavor and nutrition to your weekly meal plan. So, ditch the compost bin and embrace the endless possibilities of leftover veggies!

Nathaniel Lee

Nathaniel Lee is an avid cook, drawing on his decades of home cooking and fine dining experience. He is a contributing chef at Mashed, and his recipes and contributions have been featured in Tasting Table, Edible Arrangements, Insanely Good Recipes, and The Daily Meal.