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Smiling headshot picture of Mia Swinehart MIA SWINEHART, MS, RD, LDN

Sheet-pan veggies with tahini sauce recipe from Registered Dietician, Mia Swinehart

Hi everyone! My name is Mia Swinehart – I am a registered dietician and nutritionist. 
Some of my top tips as a registered dietician are to 1. Keep things simple to avoid getting overwhelmed in the kitchen, 2. Make sure you’re getting a huge variety of color on your plate each day, and 3. Meal prep a few simple and basic recipes at the start of the week to set yourself up for a successful stress-free and health-free week.  
I’m going to be teaching you how I make sheet-pan roasted veggies with a simple sweet and spicy tahini sauce. It’s a really simple recipe to throw together on a Sunday, and then you can make sure that you have a ton of veggies throughout your week, and it’s going to help you throw together quick and easy meals during the week on busier days when you just don’t feel like cooking. So let’s get to it and make some sheet pan roasted veggies! 
Onto a large baking sheet lined with parchment paper, you’re going to add some diced sweet potatoes, brussels sprouts, bell pepper, and red onion, give that a toss, then you’re going to season with salt, pepper, garlic powder, and some Italian seasonings. Add some olive oil or avocado oil, then just give that all a really good mix to make sure everything is well-coated, spread the veggies out in an even layer, then you’re going to roast them at 425 degrees Fahrenheit until the veggies are cooked to how you like them, anywhere from 30-40 minutes, stirring halfway through.  
While the veggies are roasting, you can make your tahini sauce in the blender by adding water, tahini, olive oil, apple cider vinegar, maple syrup, some garlic, salt and pepper, sriracha to taste, and then just blend that into a smooth sauce. Store it in jars to use throughout the week, then when your veggies are cooked to how you like them, you can plate them up, you can add any protein you like – I added some roasted tofu. Then you’re just going to add that creamy tahini sauce on top and enjoy! You have a super simple, healthy, nourishing meal to enjoy throughout the week.  
That was so easy to make, it’s so delicious – the tahini sauce really takes it up a notch so that you don’t feel like you’re just eating a boring plate of vegetables. You can add any protein that you have on hand for a quick and easy meal.  
Thank you for cooking along with me! I hope you give these sheet pan veggies and tahini sauce a try, and I hope it makes healthy eating in your kitchen more fun, delicious, and simple. Enjoy! So good!

Try this quick, healthy, and delicious meal created by registered dietician, Mia Swinehart. In this video, you’ll learn a simple recipe that you can meal prep early in the week to set you up for success for the rest of the week. So, what are you waiting for? Let’s get cooking!

Sheet-pan roasted veggies


  • Veggies – sweet potatoes, brussel sprouts, bell pepper and red onion
  • Oil – olive or avocado, your choice!
  • Seasonings – garlic powder, Italian seasoning, salt and pepper

Cover a large sheet pan with parchment paper. Add veggies and toss. Add garlic powder, salt, pepper and Italian seasoning. Drizzle with olive oil or avocado oil. Toss again and spread the veggies evenly on the pan. Roast in the oven at 425 degrees for about 30 to 40 minutes, or cook them to how you like them, stirring halfway through. Enjoy as a meal or use it as a side later in the week!

Sweet and spicy tahini sauce


  • Water
  • Tahini
  • Olive oil
  • Apple cider vinegar
  • Siracha to taste
  • Salt and pepper
  • Maple syrup
  • Fresh garlic – 1 clove

While the veggies are roasting, make your tahini sauce in the blender by combining the above ingredients. Add protein to the veggies and then pour the tahini sauce on top. Store remaining sauce in jars to use throughout the week.