Mediterranean Roasted Vegetables (Meal-Prep Friendly)

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How to make a delicious combination of Mediterranean roasted vegetables, perfect for enjoying immediately or refrigerating/freezing for later! All you need is 4 vegetables, a little oil, and seasonings for a delicious side or addition to any meal!

Roasted Mediterranean vegetables in a baking tray

If you’re looking for a delicious and nutritious vegetable meal-prep dish then, you’ve found it. These rainbow Mediterranean roasted vegetables are tender, flavorful, and a delicious combination of slightly sweet and savory flavors combined with simple oregano and thyme seasoning.

Having recently shared a simple salad recipe using roasted peppers and red onion, I couldn’t wait to share this mixed roasted Mediterranean vegetables meal-prep. The roasting begins to caramelize and sweeten the vegetables for a wonderful depth of flavor. The combination of vegetables is also one of my favorites: peppers, zucchini, eggplant, and red onion.

Mediterranean roasted vegetables in a small container

In fact, these veggies appear practically monthly in my recipes: with this eggplant red pepper dip (ajvar), smoky eggplant dip (Moutabal), rainbow stuffed zucchini boats, and more! 

When combined, these Mediterranean roasted vegetables make for a perfect addition or side dish to tons of meals, including salads, grain bowls, during grill season, and more!

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The Mediterranean Roasted Vegetables Ingredients

Ingredients for Mediterranean roasted veggies
  • Zucchini: I used two smaller zucchini, though you can use one larger if preferred. You can also use yellow summer squash.
  • Bell peppers: a combination of peppers is best between green, yellow, orange, and red. Swap them out based on which you prefer. 
  • Eggplant: one medium eggplant is usually more than enough.
  • Onions: I used small red onions – I love this addition to my meal prep as peeling and dicing onions for individual meals is one of my least favorite tasks. This way, they’re roasted and slightly caramelized for tons of flavor. 
  • Oil: I used extra virgin olive oil – however, feel free to use another neutral cooking oil such as avocado oil or grapeseed oil. 
  • Seasonings: I used a combination of oregano and thyme with salt and pepper. 

Optional add-ins and variations

There are several ways you can adapt this recipe for Mediterranean vegetables, including additional veggies, seasonings, and more!

  • Other seasonings: feel free to swap out the seasonings based on how you plan to serve them. Za’atar, sumac, rosemary, Italian Seasoning, and even a little cumin would all work. 
  • Garlic: add as much or as little as you like; I like adding a lot!
  • Balsamic: a little drizzle of balsamic over the Mediterranean veg before roasting helps to add a sweet and tart depth of flavor to the dish. 
  • For spice: add a little chili or cayenne powder. This isn’t traditional for Mediterranean roast vegetables but tastes delicious. 
  • Tomatoes: because of how much they soften while roasting, I don’t always include tomatoes. However, if you do, I recommend using cherry/grape tomatoes. I roast them on the vine, so they hold their shape better. 
  • Lemon: there are a couple of ways you can introduce lemon to this Mediterranean recipe. First, you can add lemon slices to the pan while roasting – they will caramelize wonderfully and make for a perfect garnish to tons of meals. You could also (or alternatively) add lemon juice and zest to help season the vegetables. 
  • Other vegetables: whether you want to remain authentically Mediterranean with your veg selection or not, feel free to use other vegetables with similar roasting times: mushrooms, carrots, artichoke, even new potatoes (par-boiled first).

How to Make Mediterranean Roasted Vegetables

Step 1: Wash and chop the vegetables

First, wash the mixed vegetables well and pat them dry. After washing the vegetables, preheat the oven to 410ºF/210ºC.

Washed veggies in a bowl

Then, it’s time to chop the Mediterranean veg.

Chop the zucchini into ½-inch (in thickness) rounds. If the zucchini is particularly large, then you can first chop it in half lengthwise, then slice. 

Next, chop the eggplant into ½-inch wedges. To do this, first slice the eggplant in half lengthwise, then chop each of those sections in half once more, then slice across to make the wedges.

For the peppers, I chop around the stem first to pull that out and de-seed them. Then roughly slice into pieces that are around 1-inch in size. 

Finally, for the onions, I simply chop them into rough wedges (skin still on) for roasting. If you prefer, you can peel the skin before roasting – just make sure they’re in fairly large pieces; otherwise, they’ll brown too quickly.

Steps for chopping veggies

Step 2: Season the vegetables

Spread the chopped vegetables across a large baking tray in a single layer (you may need multiple trays). Then drizzle over the olive oil and add the seasonings. 

Using your hands, toss the vegetables to coat them in the oil and seasoning mixture.

Drizzling olive oil over Mediterranean roasted vegetables

Step 3: Roast the Mediterranean vegetables

Roast the vegetables in the oven for between 25-30 minutes, or until they are softened and lightly browned on top. 

You can toss/turn them once halfway if preferred, though I’ve found I love the results regardless, without adding that extra step. 

Then remove from the oven and allow to cool just enough until you’re able to handle them. Peel off the skin from the onion and then either use them immediately or save for later.

Before and after roasting Mediterranean roasted vegetables

How to Store Roasted Mediterranean Vegetables

Make ahead: feel free to marinate the chopped vegetables in the seasonings and oil for several hours (up to 6), covered, in the refrigerator before roasting. 

Fridge: allow the vegetables to cool, then transfer to an airtight container and store in the fridge for up to a week. 

Freezer: it’s best to freeze the (cooled) vegetables in a single layer on a large tray until solid before transferring to a freezer-safe container/bag – in this way, they won’t freeze in a single clump of veggies. Once frozen, store for up to two months.

Reheat: you can add the vegetables directly into your dish (pasta and bakes, etc.) to heat up, or heat them first on the stovetop or in the microwave.

How to Serve

These Mediterranean roast vegetables are one of my current favorite veggie meal-prep elements because of how versatile they are. 

The possibilities are practically endless! Let me know in the comments what your favorite ways to enjoy these roasted Mediterranean vegetables are!

Recipe Notes & Variations

  • Chop the veggies evenly: try to chop the veggies fairly evenly in size, so they roast evenly. You can use a mandoline to make sure all your pieces are the same thickness. 
  • For smaller pieces: feel free to slice the veggies slightly thinner if preferred. However, adjust the roasting time accordingly. I don’t recommend slicing the zucchini or eggplant too thin (below ¼-inch), though, or they can become ‘floppy’/mushy. 
  • Check on the veggies: depending on how you’ve sliced them and your particular oven, the roasting time can vary. For that reason, I recommend checking on them at the 20-minute mark. 
  • Using a grill: during the summer months, grilled Mediterranean vegetables are a delicious way to continue enjoying this dish. However, you may need to slice lengthwise with the zucchini/eggplant or use a grill pan (so they don’t fall through the grill). This method can take between 7-15 minutes. 
  • Cook in a single layer: it’s best to cook the Mediterranean roast veg in a single layer (not overlapping); otherwise, they can end up quite soggy and won’t have slightly crispy edges. 
  • Using fresh herbs: if you plan on serving the Mediterranean roasted vegetables immediately, then the addition of finely chopped fresh herbs is delicious when paired with this selection of veggies. You can use basil, mint, parsley, etc. 

Other Mediterranean-Inspired Recipes

If you try this roasted Mediterranean vegetable recipe, I’d love to hear your thoughts/questions below. Also, I’d appreciate a recipe card rating below, and feel free to tag me in your recipe recreations on Instagram @Alphafoodie!

Mediterranean Roasted Vegetables (Meal-Prep Friendly)

5 from 5 votes
By: Samira
How to make a delicious combination of Mediterranean roasted vegetables, perfect for enjoying immediately or refrigerating/ freezing for later! All you need is 4 vegetables, a little oil, and seasonings for a delicious side or addition to any meal!
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 4 sides

Ingredients 
 

  • 2 zucchini two smaller or one large
  • 1 eggplant medium
  • 3 red onions small
  • 3 bell peppers mixed colors
  • 3 Tbsp olive oil or avocado oil
  • 1 Tbsp oregano
  • 1 Tbsp thyme
  • 1/2 tsp salt
  • 1/4 tsp black pepper

Instructions 

Step 1: Wash and chop the vegetables

  • Wash the mixed vegetables well and pat them dry.
    After washing the vegetables, preheat the oven to 410ºF/210ºC.
  • Chop the zucchini into ½-inch (in thickness) rounds. If the zucchini is particularly large, then you can first chop it in half lengthwise, then slice.
    Chop the eggplant into ½-inch wedges. To do this, first slice the eggplant in half lengthwise, then chop each of those sections in half once more, then slice across to make the wedges.
    For the peppers, I chop around the stem first to pull that out and de-seed them. Then roughly slice into pieces that are around 1-inch in size.
    For the onions, I simply chop them into rough wedges (skin still on) for roasting. If you prefer, you can peel the skin before roasting – just make sure they’re in fairly large pieces; otherwise, they’ll brown too quickly.

Step 2: Season the vegetables

  • Spread the chopped vegetables across a large baking tray in a single layer (you may need multiple trays). Then drizzle over the olive oil and add the seasonings.
    Using your hands, toss the vegetables to coat them in the oil and seasoning mixture.

Step 3: Roast the Mediterranean vegetables

  • Roast the vegetables in the oven for between 25-30 minutes, or until they are softened and lightly browned on top.
    You can toss/turn them once halfway if preferred, though I’ve found I love the results regardless, without adding that extra step.
  • Remove from the oven and allow to cool just enough until you’re able to handle them. Peel off the skin from the onion and then either use them immediately or save for later.

How to Store Roasted Mediterranean Vegetables

  • Make ahead: feel free to marinate the chopped vegetables in the seasonings and oil for several hours (up to 6), covered, in the refrigerator before roasting. 
    Fridge: allow the vegetables to cool, then transfer to an airtight container and store in the fridge for up to a week. 
    Freezer: it’s best to freeze the (cooled) vegetables in a single layer on a large tray until solid before transferring to a freezer-safe container/ bag- that way, they won’t freeze in a single clump of veggies. Once frozen, store for up to 2 months.
    Reheat: you can add the vegetables directly into your dish (pasta and bakes, etc.) to heat up, or heat them first on the stovetop or in the microwave.

Notes

  • Chop the veggies evenly: try to chop the veggies fairly evenly in size, so they roast evenly. You can use a mandoline to make sure all your pieces are the same thickness. 
  • For smaller pieces: feel free to slice the veggies slightly thinner if preferred. However, adjust the roasting time accordingly. I don’t recommend slicing the zucchini or eggplant too thin (below ¼-inch), though, or they can become ‘floppy’/mushy. 
  • Check on the veggies: depending on how you’ve sliced them and your particular oven, the roasting time can vary. For that reason, I recommend checking on them at the 20-minute mark. 
  • Using a grill: during the summer months, grilled Mediterranean vegetables are a delicious way to continue enjoying this dish. However, you may need to slice lengthwise with the zucchini/eggplant or use a grill pan (so they don’t fall through the grill). This method can take between 7-15 minutes. 
  • Cook in a single layer: it’s best to cook the Mediterranean roast veg in a single layer (not overlapping); otherwise, they can end up quite soggy and won’t have slightly crispy edges.
  • Using fresh herbs: if you plan on serving the Mediterranean roasted vegetables immediately, then the addition of finely chopped fresh herbs is delicious when paired with this selection of Med veg. Basil, mint, parsley, etc.
 
Optional add-ins and variations
There are several ways you can adapt this recipe for Mediterranean vegetables, including additional veggies, seasonings, and more!
  • Other seasonings: feel free to swap out the seasonings based on how you plan to serve them. Za’atar, sumac, rosemary, Italian Seasoning, and even a little cumin would all work. 
  • Garlic: add as much or as little as you like; I like adding a lot!
  • Balsamic: a little drizzle of balsamic over the Mediterranean veg before roasting helps to add a sweet and tart depth of flavor to the dish. 
  • For spice: add a little chili or cayenne powder. This isn’t traditional for Mediterranean roast vegetables but tastes delicious. 
  • Tomatoes: because of how much they soften while roasting, I don’t always include tomatoes. However, if you do, I recommend using cherry/grape tomatoes. I roast them on the vine, so they hold their shape better. 
  • Lemon: there are a couple of ways you can introduce lemon to this Mediterranean recipe. First, you can add lemon slices to the pan while roasting; they will caramelize wonderfully and make for a perfect garnish to tons of meals. You could also (or alternatively) add lemon juice and zest to help season the vegetables.
  • Other vegetables: whether you want to remain authentically Mediterranean with your veg selection or not, feel free to use others with similar roasting times; mushrooms, carrots, artichoke, even new potatoes (par-boiled first).
 
Read the blog post for more tips.
Course: Side
Cuisine: Mediterranean
Freezer friendly: 2 Months
Shelf life: 1 Week

Nutrition

Calories: 205kcal, Carbohydrates: 24g, Protein: 4g, Fat: 12g, Saturated Fat: 2g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 8g, Sodium: 309mg, Potassium: 852mg, Fiber: 9g, Sugar: 14g, Vitamin A: 3078IU, Vitamin C: 141mg, Calcium: 91mg, Iron: 3mg

Nutrition information is automatically calculated, so should only be used as an approximation.

5 from 5 votes (5 ratings without comment)

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