Healthy Lunch Roasted Sweet Potato Lentil Cups

Name: Healthy Lunch Roasted Sweet Potato Lentil Cups
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 medium sweet potatoes, peeled and cubed; 1 cup cooked lentils; 1/2 onion, chopped; 1 garlic clove, minced; 1 tsp smoked paprika; 1/2 tsp cumin; Salt and pepper to taste; 1/4 cup breadcrumbs; 1 tbsp olive oil; 1 cup plain Greek yogurt; 1 tbsp lemon juice; 1 tsp fresh dill, chopped; Salt to taste

Highlighted under: Healthy & Light

I absolutely love making these Healthy Lunch Roasted Sweet Potato Lentil Cups! They’re packed with flavor, nutrition, and satisfaction, making them a perfect choice for a wholesome lunch. With a delightful combination of roasted sweet potatoes and hearty lentils, these cups provide both texture and taste. Topped with a tangy yogurt sauce, they’re not only visually appealing but also an energizing meal. Trust me, once you try them, you’ll want to add them to your weekly meal prep routine!

Created by

Sienna Brooks

Last updated on 2026-01-14T00:58:20.909Z

When I first experimented with these lentil cups, I was amazed at how well the sweet potatoes and lentils complemented each other. Roasting the sweet potatoes until they're caramelized brings out their natural sweetness, which pairs beautifully with the earthiness of the lentils. I found that using a touch of smoked paprika adds a nice depth of flavor that takes these cups to the next level.

In my quest for healthier meal options, I realized I could batch-cook these lentil cups to enjoy throughout the week. They hold up well in the fridge and can be easily reheated. Just a quick spin in the microwave or oven makes them taste freshly made, and they’re always a hit with my family!

        Why You'll Love These Cups
        Nutritious and filling, perfect for a busy day
Vibrant flavors from roasted sweet potatoes and spices
Easy to prep ahead and great for meal prep
Versatile enough to customize with different toppings

      

The Role of Sweet Potatoes

Sweet potatoes bring not only sweetness but also a creamy texture that complements the lentils beautifully. When roasted, they develop a caramelized exterior that enhances the overall flavor profile of the cups. For a different taste, consider using butternut squash or even carrots, adjusting cooking times as needed. Each can bring a unique twist while still maintaining the nutritious base you want in this recipe.

To ensure your sweet potatoes roast evenly, cut them into uniform cubes—about one-inch pieces work well. This size allows them to caramelize nicely while cooking for about 20 minutes. If you find they need more time, feel free to check their doneness with a fork; they should be tender and easily pierced.

Lentils: The Nutrient Powerhouse

Lentils are not only a fantastic source of plant-based protein but also provide fiber, which aids in digestion and keeps you full longer. Cooked lentils should be slightly firm but not mushy for this recipe, as they will help hold the shape of the cups. For convenience, use canned lentils; just make sure to rinse them well to remove excess sodium.

You can also experiment with different lentil varieties like French green or brown lentils, which offer subtle variations in texture and flavor. Keep in mind that cooking times may differ, so check your package instructions to avoid overcooking them.

Yogurt Sauce Enhancements

The creamy yogurt sauce adds a refreshing tang that perfectly contrasts the earthy flavors of the cups. If you're looking to enhance it further, consider stirring in a teaspoon of minced garlic or a pinch of cayenne for some heat. Adjust the acidity by adding more lemon juice to brighten the flavors, and remember to taste as you go.

This yogurt sauce can be prepared in advance and stored in the refrigerator for up to four days. Just give it a good stir before serving, as it may separate slightly. For a dairy-free alternative, coconut yogurt works well, although it will impart a different flavor. You might also want to add fresh herbs like mint or parsley for a lovely herbal touch.

Ingredients:

For the Lentil Cups

2 medium sweet potatoes, peeled and cubed
1 cup cooked lentils
1/2 onion, chopped
1 garlic clove, minced
1 tsp smoked paprika
1/2 tsp cumin
Salt and pepper to taste
1/4 cup breadcrumbs
1 tbsp olive oil

For the Yogurt Sauce

1 cup plain Greek yogurt
1 tbsp lemon juice
1 tsp fresh dill, chopped
Salt to taste

Mix all the ingredients in the appropriate sections before assembling.

Instructions:

Prepare the Sweet Potatoes

Preheat your oven to 400°F (200°C). Spread the cubed sweet potatoes on a baking sheet, drizzle with olive oil, and sprinkle with salt and pepper. Roast for about 20 minutes until tender.

Mix the Ingredients

In a bowl, combine the roasted sweet potatoes, cooked lentils, onion, garlic, smoked paprika, cumin, and breadcrumbs. Mash lightly until combined. Adjust seasoning as desired.

Shape the Cups

Spoon the mixture into muffin tins, pressing down slightly to form cups. Bake for an additional 10 minutes until set and slightly crispy on top.

Make the Yogurt Sauce

Meanwhile, mix together the Greek yogurt, lemon juice, dill, and salt in a small bowl. Adjust to taste.

Serve and Enjoy

Let the lentil cups cool slightly before removing from the muffin tin. Serve warm with the yogurt sauce drizzled on top.

Enjoy your healthy and delicious meal!

Pro Tips

You can add your favorite herbs or spices to the lentil mixture for extra flavor. Feel free to swap out the yogurt sauce for a tahini dressing for a different twist.

Make-Ahead & Storage Tips

These lentil cups are perfect for meal prep. You can bake a large batch and store them in an airtight container in the refrigerator for up to five days. Simply reheat them in the oven at 350°F (175°C) for about 10-15 minutes, or until heated through, to restore their crispy texture.

If you're planning to freeze some for later, allow them to cool completely before placing them in a freezer-safe container. They can be frozen for up to three months. Thaw them overnight in the fridge before reheating, which prevents excess moisture from affecting their texture.

Serving Suggestions

While these lentil cups are delicious on their own, consider serving them with a side salad or some sautéed greens for a balanced meal. Garnishing with additional herbs or nuts can also elevate the presentation and flavor. A sprinkle of feta or goat cheese over the yogurt sauce can add a delightful creaminess.

For a complete lunch experience, pack these cups with whole-grain wraps or pitas and fresh veggies. This not only enhances the nutritious aspect but also provides a satisfying crunch that complements the soft texture of the cups.

Troubleshooting Common Issues

If your lentil cups are falling apart, consider increasing the amount of breadcrumbs or letting them bake a bit longer to firm up. Alternately, you can add an egg to the mixture, which acts as a binding agent. Just be sure to adjust your cooking time slightly, as the egg will create a richer flavor.

On the other hand, if they come out too dense, it might be due to mashing the ingredients too much. Try to just combine them lightly to maintain some texture and avoid a gummy consistency. Keeping an eye on the roasting of the sweet potatoes also ensures they’re soft but not overly mushy.

Questions About Recipes

→ Can I freeze the lentil cups?

Yes, these cups freeze well. Just wrap them tightly and store in an airtight container for up to 2 months.

→ What can I substitute for lentils?

You can use quinoa or black beans as a substitute if you prefer.

→ How can I make these cups spicier?

Add some cayenne pepper or diced jalapeños to the mixture for a spicy kick!

→ Are these cups suitable for meal prep?

Absolutely! They hold up well in the fridge and make for a convenient meal option throughout the week.