Cauliflower & Butternut Squash Meal Prep Jars

Meal prepping can be a true game-changer, particularly if you lead a busy lifestyle and still want to enjoy meals that are both nourishing and satisfying.

As someone who is passionate about nutrition and also navigating the joys of new motherhood, I’m always on the lookout for dishes that tick multiple boxes: they should be simple to put together, high in nutrients, and reliably delicious.

That’s where these Cauliflower & Butternut Squash Meal Prep Jars come in, offering a vibrant combination of roasted vegetables, hearty chickpeas, and fluffy cous cous. Each element marries beautifully, providing a tapestry of tastes and textures that’s as versatile as it is wholesome.

One of the most appealing features of this particular recipe is how easily it can be scaled up to serve several portions at once. In fact, assembling these meal prep jars in advance often saves me a lot of time during the week—especially on those days when everything’s happening at once, from baby naps (or lack thereof!) to last-minute errands.

With roasted cauliflower florets, sweet butternut squash, and a sprinkling of complementary spices like paprika and cumin, you can rest assured that each jar showcases a brilliant mix of flavours. The addition of tahini at the end serves as a creamy drizzle that ties the entire dish together.

Below, you’ll find a detailed breakdown of how to prepare these Cauliflower & Butternut Squash Meal Prep Jars, alongside insights into why each ingredient contributes positively to the final result.

If you’re keen to explore convenient lunch options or you simply fancy a reliable supper that you can portion out, this recipe might just become your new favourite.

I’ll walk you through each step of the process, suggest a few ways to customise the flavours, and hopefully inspire you to add these jars to your list of go-to meal ideas.

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Ingredients You’ll Need

Here’s a list of everything you’ll need to make this Cauliflower & Butternut Squash Meal Prep Jars recipe:

• 1 Cauliflower
• 1 Butternut Squash
• 1 Tin Chickpeas (400g)
• 210g dried cous cous
• Seasonings: tahini, paprika, cumin, oregano, salt, and olive oil

Why These Jars Are So Convenient

One of the main reasons Cauliflower & Butternut Squash Meal Prep Jars have become a mainstay in my cooking routine is their sheer convenience. Not only can you assemble them into easily portable containers (perfect for taking to work or having ready in the fridge at home), but they also require very little last-minute work when you’re about to eat.

Because everything is fully cooked and combined beforehand, you can savour the dish as soon as you pop open a jar.

Moreover, the structure of the meal means there’s plenty of room for personal customisation. If you prefer something with a bit of heat, you could add a small pinch of chilli flakes or a chopped chilli pepper to the roasting vegetables. Those who enjoy more herbs might include fresh coriander or parsley in the final mix.

By laying out these jars in advance, you’re also less likely to make impulsive lunch or dinner decisions that may not meet your nutritional requirements. Everything is done and dusted, so you can focus on other tasks while resting easy, knowing there’s a flavourful dish ready to go.

Another valuable aspect of meal prep like this is the opportunity to control portion sizes. Because you’re dishing into individual jars, you decide exactly how much goes into each one. This can be especially handy if you’re trying to maintain consistent eating habits or you’d like to avoid waste. The resulting meal is just enough to keep you satisfied, yet not so large that you’ll be left with an overwhelming portion.

The Nutritional Benefits of Cauliflower and Butternut Squash

Cauliflower often finds a place in many health-focused kitchen repertoires thanks to its impressive nutrient profile. It’s known for containing various vitamins and minerals, which support overall wellbeing.

The best part is that it’s incredibly versatile: you can roast it, steam it, mash it, or blend it into soups. In this particular dish, roasting cauliflower florets brings out a lovely toasted character that ensures every bite provides both softness and subtle crispness.

Butternut squash, on the other hand, introduces a gentle sweetness that offsets the earthier notes of cauliflower. When roasted, its natural sugars caramelise slightly, creating a satisfying balance of savoury and sweet.

Butternut squash is also often applauded for its beta-carotene content, which contributes to its beautiful orange hue.

Putting these two vegetables together in one recipe results in a medley of textures—soft squash, slightly crispy cauliflower, and tender cous cous—that keeps the final dish from ever feeling monotonous.

Both cauliflower and butternut squash can be relatively affordable, especially when in season. This affordability makes them prime candidates for meal prep, as you can purchase them in bulk without breaking the bank.

It’s also worth mentioning that roasting them with a few basic spices requires little technical skill, so this recipe suits cooks of all experience levels.

Building a Flavourful Cous Cous Base

Cous cous is a staple in many homes, loved for its speed and simplicity. By adding just-boiled water, covering it, and letting it sit for a brief period, you can create a lovely fluffy base that’s ready to absorb any flavours you throw its way.

In this recipe, you’ll be mixing the dry cous cous with salt and oregano before adding boiling water. That small dash of oregano ensures each grain has a gentle herbal aroma, subtly enhancing the entire finished dish.

When you ‘fluff up’ cous cous with a fork after it’s absorbed the water, you separate the grains, preventing them from clumping together. This step, while simple, can have a big impact on texture—nobody wants a dense, congealed mass.

So taking the time to gently rake through the cous cous is absolutely worth it. Once it’s properly fluffed, you’re ready to fold in the roasted vegetables and chickpeas, ensuring each mouthful has a variety of tastes and textures.

If you find yourself wanting to experiment, there are countless ways to tweak the cous cous. For instance, you could add a splash of lemon juice and a drizzle of olive oil after fluffing to brighten the flavours.

Alternatively, a small pinch of cinnamon or coriander powder might introduce a touch of warmth. This base is truly what ties the Cauliflower & Butternut Squash Meal Prep Jars together, so don’t be afraid to make it your own.

Chickpeas: A Plant-Based Protein Boost

Chickpeas are a popular choice for good reason. They’re incredibly versatile, convenient to prepare (simply drain and rinse them), and offer a gentle nuttiness that pairs well with many vegetables.

Adding chickpeas to this recipe elevates it from a simple side dish to a more complete meal, making it an option for anyone looking to include more plant-based proteins.

While chickpeas have a fairly neutral profile on their own, they soak up flavours remarkably well. In this recipe, they mingle with the subtle warmth of cumin on the cauliflower, the sweet comfort of roasted butternut squash, and the herb-scented cous cous.

If you’re feeling adventurous, you could even roast your chickpeas alongside the vegetables to add a bit of crunch. The method outlined here, however, keeps them as is, maintaining a tender consistency that blends easily with the other elements once combined.

I also find that chickpeas complement tahini extraordinarily well. Both are common in Middle Eastern cuisine, forming part of staple dishes like hummus.

By adding a drizzle of tahini to your Cauliflower & Butternut Squash Meal Prep Jars, you’re essentially highlighting that classic pairing. The chickpeas provide bulk and texture, while the tahini offers a creamy finish that holds the entire dish together.

Seasonings That Elevate the Meal

Seasonings can make or break a recipe, and in this case, we rely on a handful of simple yet effective options: paprika, cumin, oregano, salt, and a splash of olive oil for roasting. These staples come together to amplify the natural taste of each ingredient without overshadowing them.

Paprika works beautifully with butternut squash, adding a hint of smokiness and colour, while cumin ties perfectly into the cauliflower, bringing a subtle earthiness.

Oregano in the cous cous might sound minimal at first glance, yet that small teaspoon can lend a soft, herbaceous note. If you like a more aromatic twist, you might consider adding thyme or rosemary, but be mindful not to overpower the gentle sweetness of the squash.

Salt is, of course, essential for bringing out flavours, but you can adapt the amount to suit your preference or dietary requirements.

Finally, once everything is assembled, a drizzle of tahini takes the entire jar to a new level of yum. Tahini has a pleasingly nutty flavour, courtesy of sesame seeds, and it complements chickpeas particularly well.

The texture is thick yet pourable, making it an ideal garnish that clings to the roasted veg and cous cous. If you’re partial to a hint of heat, you could add a sprinkle of chilli flakes on top for good measure.

How to Make This Recipe

Step 1: Preheat the Oven

Start by warming your oven to 180°C. Allowing it to reach the correct temperature before you pop anything in encourages your vegetables to roast consistently and develop that slightly caramelised exterior.

During this short period, take the time to gather your ingredients so that you have everything to hand once you begin.

Step 2: Roast the Butternut Squash

Peel the butternut squash using a vegetable peeler or a sharp knife, then slice it in half and scoop out the seeds. Dice it into equally sized cubes to promote even cooking.

Spread the cubes out on a baking tray, then drizzle over roughly one tablespoon of olive oil. Season with a teaspoon of paprika, along with a pinch of salt and pepper. Gently toss the cubes so they’re coated in the oil and spices. Slide the tray into the oven.

The aim is for the squash to turn soft on the inside and lightly browned on the outside.

Roasting times can vary, but the squash should be well on its way to tenderness after roughly 45 minutes.

If you prefer a stronger paprika kick, you can sprinkle a little extra after it comes out of the oven, just before you combine it with the other ingredients.

Step 3: Prepare the Cauliflower

While your butternut squash roasts, remove any leafy parts from the cauliflower.

Break the head into separate florets, aiming for similarly sized pieces to help them cook at the same rate. Arrange the florets on a separate baking tray and drizzle another tablespoon of olive oil on top.

Sprinkle one teaspoon of cumin across them, along with a touch of salt and pepper. Cumin pairs beautifully with cauliflower, adding that distinctive, earthy warmth.

Place the tray into the oven alongside the squash. The florets generally need about 40 minutes of heat, giving you cauliflower that’s tender yet faintly crisp on the edges.

By this stage, the aroma from both trays should be filling your kitchen with a comforting, savoury scent.

Step 4: Soak the Cous Cous

While the squash and cauliflower are working their magic in the oven, grab your cous cous. Weigh out 210g of it and place it in a heatproof bowl. Stir in one teaspoon of sea salt and a teaspoon of oregano.

Bringing some water to the boil, carefully pour it over the cous cous so the water level is just above the grains. Immediately cover the bowl with a tea towel, allowing the cous cous to soak for about ten minutes.

This steaming method ensures each grain absorbs the water evenly, resulting in a fluffy texture. It’s important not to stir at this point, as you want the grains to remain undisturbed while they expand and soften.

You can use this time to rinse your chickpeas or clear up any initial mess in the kitchen.

Step 5: Combine the Ingredients

Once your cous cous has had enough time to soak, remove the tea towel. Use a fork to gently fluff up the grains, separating them so they don’t clump together.

This step takes hardly any effort, yet it makes a noticeable difference to the final consistency of your dish.

After the roasting time for your vegetables has elapsed, carefully remove both trays from the oven. The butternut squash should be fork-tender, and the cauliflower florets should look slightly golden on top. Let them cool for a moment before mixing.

Drain a tin of chickpeas and rinse them in a colander. Shake off any excess water, then add them directly to the cous cous.

Fold in the roasted squash and cauliflower, aiming to incorporate them evenly without crushing them. Use a gentle hand, especially if you want to keep some of the cauliflower’s crispy edges intact.

This is also the stage where you might decide to add extra herbs or a pinch of spice if you’d like.

Step 6: Portion into Jars

Now comes the fun part: portioning your meal prep into individual jars.

Scoop the cous cous, vegetables, and chickpeas into each container, pressing down lightly to make room for all the goodness.

Depending on the size of your containers, you might prefer to layer them or simply blend everything together. Both approaches work well, so do whatever suits your style.

You can either drizzle a little tahini on top at this point or wait until just before you plan to eat the meal.

Personally, I find it convenient to add the tahini beforehand, allowing it to mingle with the roasted veg. If you’re feeling extra fancy, you could garnish the jars with fresh herbs, like a sprinkle of parsley or coriander.

Frequently Asked Questions

Can I customise the spices?

Absolutely. One of the best things about this recipe is its adaptability. If you prefer more heat, add a pinch of chilli flakes or a bit of cayenne pepper.

For those who love garlic, consider sprinkling some garlic powder over the vegetables before roasting.

Spices such as turmeric, coriander, or even smoked paprika can also work beautifully with butternut squash and cauliflower.

Is it necessary to peel the butternut squash?

While some people enjoy leaving the skin on for added texture, most prefer to peel the squash because the skin can be quite tough.

Peeling it leads to a smoother, more consistent texture once it’s roasted.

If you do decide to leave the skin on, ensure you wash the squash thoroughly and adjust your cooking time if needed.

How do I make this recipe more filling?

If you’re after a more substantial meal, you could add extra protein or healthy fats.

For instance, stirring in toasted seeds or nuts can introduce a pleasant crunch, while mixing in diced avocado or olives will offer a creamier element.

You could also throw in chopped tofu or serve the jars with a side of flatbread if you want to make them more substantial.

Can I use something other than cous cous?

Yes, you can adapt the base to suit your preferences or dietary needs.

Quinoa, bulgur wheat, or even wild rice can offer different flavours and textures.

You would simply follow the recommended cooking instructions for your chosen grain, then incorporate the roasted vegetables and chickpeas in much the same way.

Which type of tahini should I use?

Tahini typically comes in two varieties: hulled and unhulled. Hulled tahini is made from sesame seeds that have had their outer shells removed, producing a smoother, milder flavour.

Unhulled tahini has a slightly more bitter taste and a darker colour.

Either variety will work in this recipe, so it ultimately depends on your personal preference. Some people find unhulled tahini too intense, while others enjoy the extra depth of flavour it provides.

With that, you now have everything you need to create these delicious Cauliflower & Butternut Squash Meal Prep Jars.

These jars embody a mindful approach to weekday eating, especially if you’re balancing multiple responsibilities—like caring for a little one, juggling work commitments, or simply wanting to stay on top of your nutrition.

By devoting a small window of time to preparation, you end up with satisfying, flavourful meals that are just a quick grab away. And in my book, any recipe that strikes such a balance between convenience and taste deserves a prime spot in the meal rotation.

And that’s it for this Cauliflower & Butternut Squash Meal Prep Jars recipe. You can find the whole thing on a handy recipe card just below, so be sure to Pin it for later!

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