Batch cooking doesn’t have to mean endless plastic containers of the same meal on repeat. Done right, it can be the most satisfying, stress-reducing cooking strategy — especially when it starts with a single tray of roasted goodness.
This clever approach is about cooking once and eating smart. One big roast-up of veggies and protein on a tray can be reimagined into three distinct meals over a few days — saving time, money and your energy for better things than chopping onions every night.
ALSO READ: Pantry staples you can make at home
Here’s how to master the “one tray, three meals” method.
Step 1: Start with a base tray
Pick your tray ingredients based on what you already have — or what’s in season and on special. A good batch includes:
-
A hearty protein: Chicken thighs, chickpeas, sausage, tofu or fish fillets
-
A mix of vegetables: Think peppers, baby marrow, red onion, sweet potato, cauliflower, butternut or broccoli
-
Olive oil, salt, pepper and your seasoning of choice — smoked paprika, garlic powder, thyme or cumin all work well
Roast everything at 200°C for about 30–40 minutes, tossing halfway for even cooking. You want some char and caramelisation.
Step 2: Store smart
Once cooled, store your tray in separate containers — protein in one, veg in another — or keep them together if you know how you’ll use them. They’ll last 3–4 days in the fridge.
Now comes the fun part: remixing.
Meal 1: Tray roast as-is (with a twist)
Serve your freshly roasted tray bake as your first meal — but elevate it with a finishing touch. Add a drizzle of tahini or Greek yoghurt with lemon, a scattering of fresh herbs or crumbled feta, or a handful of toasted seeds for crunch. It feels like more than a roast — and it is.
Meal 2: Grain bowl or wrap
On night two, turn leftovers into a grain bowl with quinoa, couscous, brown rice or lentils. Top with a dollop of hummus or pesto and a squeeze of lemon. Alternatively, warm everything up and tuck it into a wrap with lettuce and a spread (try mayo mixed with harissa or mustard).
Meal 3: Hearty soup or stew
Use any remaining roast veg and protein as the base for a comforting soup. Simply sauté garlic and onion, add stock, a tin of tomatoes or coconut milk, and your roasted bits. Simmer, blitz if you like, and adjust seasoning. Add a can of beans or lentils for extra bulk.
Why it works
Batch cooking this way reduces your time in the kitchen without turning meals into copy-paste repeats. It’s also great for reducing food waste — the less you forget in the fridge, the more you actually use.
So next time you’ve got an hour and an oven, throw a tray together. Your future self will thank you.
ALSO SEE:
Feature Image: Freepik
