You’re going to love this nutrient-packed breakfast (or weeknight dinner) that’s freezer-friendly and GREAT for meal prep! The creamy texture of the peanut sauce with the crispy chickpeas and roasted vegetables is so delicious, this might be the best healthy vegan freezer burrito recipe I’ve created yet.
This recipe is very loosely inspired by Thai satay. My obsession with homemade satay started earlier this year, when I made the most AMAZING Sweet and Spicy Peanut Sauce for a healthy meal prep recipe. So many of you were equally obsessed with this sauce, so I knew a veggie-packed burrito was the perfect next vehicle for it. Almond flour or cassava flour tortillas will keep it gluten-free and grain-free, plus the roasted chickpeas, broccoli, cauliflower, and sweet potatoes will make you feel nice and full on a plant-based diet.
A healthy twist on Thai satay peanut sauce
Thai satay is usually a dish with grilled meats on a skewer and a creamy peanut sauce for dipping. But truth be told, the magic’s all in the sauce. It has the sweet notes, the umami notes, the spicy notes – and if made right, has you licking the bowl clean. You’ll recognize this Sweet and Spicy Peanut Dressing from 4 Meals 1 Prep: Rotisserie Chicken Edition where we used it generously atop the best Chopped Chicken Salad you’ll ever eat. In my take on healthy peanut sauce, I use:
- Creamy peanut butter (almond, cashew, and sunflower butter also work)
- Fresh lime
- Tamari or soy sauce
- Toasted sesame oil
- Maple syrup
What makes these vegan Thai freezer burritos so healthy?
Beyond being accidentally vegan and gluten-free, we load up these Thai satay burritos with cruciferous vegetables like broccoli and cauliflower which are some of the most nutrient-dense foods on Earth.
Here are the TOP SEVEN science-backed reasons to eat more broccoli and cauliflower:
- They’re shown to help protect against cancer.
- Studies show that they help reduce inflammation.
- Research correlates them to lower risk of heart disease.
- Studies show they boost digestive health.
- They’re shown to help you have glowing skin.
- Research shows they help strengthen bones.
- They are shown in studies to help balance hormones.
All you need is one sheet pan
These make ahead freezer burritos couldn’t be easier to make. All you need is a cutting board, a sheet pan and your favorite podcast.
Here’s the play-by-play:
- Roast the chickpeas and vegetables. Start by adding the chopped vegetables and drained chickpeas to a large sheet pan. Then, toss them with the spices and avocado oil until they’re well coated. Bake them in the oven for 30-45 minutes, until brown at edges.
- Make the satay sauce. In a bowl, add all the satay sauce ingredients and stir together until smooth.
- Roll the burritos. Warm the tortillas in the oven until pliable, then fill them with a generous amount of roasted chickpeas and vegetables. Top each with satay sauce and a big pinch of cilantro. Then, use my burrito-rolling technique in this video to fold your burrito.
Storing and re-heating tips:
To store: wrap each burrito in foil and store individually in the freezer for up to 6 months.
Reheat in the toaster oven: keep the burrito in its foil to heat it up in the oven at 350F for about 20 minutes, or until warmed through.
Reheat in the microwave: unwrap the burrito from the foil, and then wrap it in a damp paper towel. Microwave it in 30 second increments until it’s warmed through (about 2 minutes).
More make ahead freezer burritos:
- The Tastiest Falafel-Spiced Vegan Freezer Burritos
- Meal Prep Sweet Potato and Black Bean Freezer Burritos
- Curry-Spiced Cauliflower Chickpea Freezer Burritos
- Healthy Pesto Freezer Burritos
- Healthy Pizza Freezer Burritos
Enjoy, and tag me if you make it on Instagram (@lizmoody)—I can’t wait to see!Print
- 1 medium yellow onion, sliced
- 1 cauliflower, broken into small florets
- 1 pound broccoli, broken into small florets
- 1 small sweet potato, cut into cubes
- 2 15-ounce can of chickpeas, rinsed and drained
- 2 teaspoons paprika
- 2 teaspoons coriander
- 2 teaspoons cumin
- 2 teaspoons turmeric
- 1 teaspoon salt
- Avocado oil
- 1/2 cup smooth nut or seed butter of choice (peanut, almond, cashew, and sunflower all work great)
- Juice of 2 limes
- 4 garlic cloves, minced or micro-planed
- 4 teaspoons ginger, minced or micro-planed
- 3 tablespoons tamari
- 2 tablespoons sesame oil
- 2 tablespoons maple syrup
- 5–6 burrito sized tortillas
- 1–1.5 cups cilantro, finely chopped
- Pre-heat the oven to 400F.
- On a large sheet pan, add the onion, cauliflower, broccoli, sweet potato, and chickpeas and spread them out evenly. Drizzle them with oil and add the paprika, coriander, cumin, turmeric, and salt. Toss them together to coat them well.
- Place them in the oven and roast for 30-45 minutes, until brown at edges. Around the halfway mark, toss them once more.
- In a bowl, stir the nut butter, lime juice, garlic, ginger, tamari, sesame oil, and maple syrup together until smooth.
- Once the chickpeas and vegetables are roasted, remove from the oven and turn the oven off. Let the oven cool down for a couple of minutes, then warm the tortillas in the oven until they become pliable.
- Lay out the warm tortillas and fill them with a generous amount of the roasted filling. Then, top them with the satay sauce and a generous sprinkle of cilantro. Roll the burritos by tucking the ends in first, then rolling up the burrito.
- Wrap each burrito individually in foil and store them in the freezer for up to 6 months.
- Cook Time: 45