With roasted sweet potatoes, carrots, caramelized onions, pesto and sun-dried tomatoes, these sweet potato wraps are the perfect healthy lunch.
I love a good make-ahead lunch - from sweet potato black bean burritos to chicken shawarma bowls.
For anyone that follows this blog, you know that two of loves when it comes to food are sweet potatoes and pesto. Whenever I'm looking for a healthy meal, sweet potatoes are at the top of my mind. And to me, pesto is by far the best sauce out there.
So I figured why not combine the two with these sweet potato wraps. No they aren't the only two ingredients, but they are the stars of the show. Well that and the caramelized onions.
The great thing about these wraps is you can make ahead on Sunday, then just enjoy warm or cold for lunch during the week. To me, that is everything as I cook dinner so much, I like an easy lunch. Oh and it doesn't hurt that these are quite healthy!
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Recipe Notes
- Onions - when caramelized, they add a sweetness which complements the the vegetables.
- Sweet potatoes and carrots - I like the combination of these two vegetables but you could use something like butternut squash or pumpkin even parsnips.
- Pesto - I personally like homemade pesto. It tastes better and you get more bang for you buck but store-bought works too.
Step-by-Step Photos
Caramelize the onions in a skillet. Toss the sweet potatoes and carrots in a bowl with olive oil, salt and pepper, Bake for 35 minutes at 400°F. Once done assemble the wraps, by adding some pesto, then topping with the vegetables, onions, sun-dried tomatoes and Parmeson.
Benefits of Sweet Potatoes
Sweet potatoes are super popular these days and there is good reason for it. Some of the health benefits of sweet potatoes include:
- Great source of fiber, vitamins and minerals.
- Promotes gut health.
- Regulates blood pressure and sugar levels.
- Helps with keeping healthy vision.
- May improve brain function.
FAQs
Yes. There a quite a few options like acorn squash, butternut squash, pumpkin or parsnips. All are slightly different and would give a unique flavor to your wraps but you can't go wrong with any of them.
You could also add a veggie like roasted broccoli.
So I always have a batch of homemade pesto. My go-tos for this are kale pesto or almond basil pesto.
As I mentioned above, I like to make these sweet potato wraps ahead of time. I prepare each individually and then wrap in some aluminum foil.
You can keep in the fridge for up to 5 days or in the freezer for 3 months.
Pro Tips/Recipe Notes
- When cooking the onions, you want to go low and slow. Do not be tempted to try high heat. They need to get dark brown but not burnt, so add splashes of water if it is cooking to fast.
- Be consistent with the size you dice the vegetables so everything cooks evenly.
- You can replace the sun-dried tomatoes with roasted red peppers.
- Use freshly grated Parmesan. Never buy pre-shredded Parmesan cheese as it contains wood pulp. Blocks of Parmesan cheese are also cheaper.
Other Lunch Recipes
If you’ve tried these sweet potato wraps or any other recipe on Chisel & Fork, please let me know how it turned out in the comments below! You can also follow me on Facebook, Instagram, Pinterest and YouTube to see more tasty meals and anything else I'm up to.
Sweet Potato Wraps
Ingredients
- 2 tbsp unsalted butter
- 2 large sweet onions, thinly sliced
- 2 tsp kosher salt, divided
- 1 ½ lbs sweet potatoes, diced into ½ inch cubes
- 2 carrots, diced into ½" cubes
- ½ tsp black pepper
- 3 tbsp olive oil
- 1 cup pesto
- 1 (8 oz jar) julienned sun-dried tomatoes in olive oil, drained
- 1 cup freshly grated Parmesan cheese
- ½ cup roasted pistachios
- 8 whole wheat wraps
Instructions
- Preheat oven to 400°F. Heat large skillet over medium-low heat and add the butter. Once melted, add the sliced onions and ½ tsp kosher salt. Cook and stir every 5 to 10 minutes until the onions are soft and deeply browned. It should take about 40 minutes total. Add 2 tbsp water to deglaze the pan. Set aside.
- While the onions are cooking, prepare the vegetables. In a large bowl, add the diced sweet potatoes, diced carrots, 1 ½ tsp kosher salt, black pepper and 3 tbsp olive oil. Toss to combine and place on a parchment-lined baking sheet.
- Bake for 35 minutes, flipping everything halfway through. The veggies should be tender and start to get browned on the edges.
- Assemble the wraps. Spread 2 tbsp pesto on the wrap. Add about ½ cup of the sweet potato/carrot mixture. Top with 2 tbsp each of the caramelized onions, sun-dried tomatoes and Parmesan cheese. Sprinkle 1 tbsp of pistachios.
- Roll the wraps tightly by folding the sides over the filling and the roll from the bottom up. Repeat with the remaining wraps.
Notes
- When cooking the onions, you want to go low and slow. Do not be tempted to try high heat. They need to get dark brown but not burnt, so add splashes of water if it is cooking to fast.
- Be consistent with the size you dice the vegetables so everything cooks evenly.
- You can replace the sun-dried tomatoes with roasted red peppers.
- Use freshly grated Parmesan. Never buy pre-shredded Parmesan cheese as it contains wood pulp. Blocks of Parmesan cheese are also cheaper.
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