Roasted Vegetables — House Method (Foolproof, Mediterranean-Lifestyle)
Roasted Vegetables — House Method
One pan, high heat, golden edges. This is the baseline technique we use for bowls, sides, and “eat-more-veg” success. GLP-1 friendly: big volume, fiber, and flavor with predictable calories.
What to Roast
Non-starchy veg roast fastest and give the best browned edges. Starchy veg (potatoes, squash) work too—just use a separate pan and a few extra minutes.
- Great mix: broccoli, cauliflower, carrots, bell peppers, red onion
- Also good: Brussels sprouts (halved), green beans, zucchini (cut thicker), mushrooms (halved)
- Starchy (separate pan): potatoes, sweet potatoes, winter squash, beets
House Method (Step-by-Step)
- Preheat pan: sheet pan in oven at 450°F (425°F convection) while you prep.
- Cut sizes: florets ~1.5″; carrots 1/2″ coins/batons; peppers/onion 1″ strips.
- Oil & salt math: 1–2 Tbsp oil per lb veg (start 1.5 Tbsp) + 3/4 tsp kosher salt* + pepper/spices.
- Roast: spread in a single layer (don’t crowd). Roast 15 min, stir/flip, roast 8–12 min more to deep golden.
- Finish & taste: lemon or vinegar + herbs. Adjust salt/acid until it sings.
*If using Morton kosher, use ~1/2 tsp (it’s saltier than Diamond). If crowded, use two pans or roast in batches.
Mediterranean Diet Points
- Vegetables: ~9 oz raw (~1.5 cups cooked) across the day = 1 point. A hearty serving of these roasted veg helps you get there.
- Healthy fats: extra-virgin olive oil supports your unsaturated > saturated fat goal.
- Make it a meal: Add a can of beans (legumes point) and finish with chimichurri or a yogurt-tahini sauce.
Cut Sizes & Timing Guide
| Vegetable | Cut size | Temp | Time (total) | Notes |
|---|---|---|---|---|
| Broccoli/cauliflower | Florets ~1.5″ | 450°F | 22–28 min | Stems sliced 1/2″ cook well; flip once |
| Carrots | 1/2″ coins/batons | 450°F | 25–30 min | Toss with a touch more oil for gloss |
| Bell peppers | 1″ strips | 450°F | 18–24 min | Add last 20 min if mixing with carrots |
| Red onion | 1″ wedges | 450°F | 22–26 min | Keep root end to hold wedges |
| Brussels sprouts | Halved | 450°F | 20–28 min | Cut-side down first 15 min |
| Potatoes/sweet potatoes | 3/4″ cubes | 450°F | 28–35 min | Separate pan; preheat pan for extra crisp |
Flavor Playbook (Finishers)
- Lemon & herb: lemon juice + zest, chopped parsley/dill
- Heat & smoke: chili flakes + smoked paprika
- Acid pop: sherry or red wine vinegar; a spoon of capers
- Green sauce: chimichurri or pesto
- Creamy: yogurt-tahini (yogurt + tahini + lemon + garlic)
Nutrition (estimates)
Based on 1 lb mixed non-starchy veg + 1.5 Tbsp olive oil; 4 side servings. Starchy veg raise calories; using only 1 Tbsp oil lowers fat by ~3 g/serving.
| Per serving (¼ pan) | Calories | Protein | Carbs | Fat | Fiber | Sodium* |
|---|---|---|---|---|---|---|
| Mixed non-starchy veg | ~100 | ~3 g | ~9–10 g | ~7 g | ~3–4 g | varies |
*Mostly from added salt. Finish with acid before adding more salt—it wakes up flavor without sodium.
Make It a Bowl
Scoop warm veg over cooked farro or brown rice (whole-grain point), add chickpeas (legumes point), drizzle olive oil and lemon, and top with herbs. Dinner—done.