If your weekday lunch situation is giving “random snack plate energy,” this Healthy Chicken & Sweet Potato Rice Bowl is here to pull it together. It’s cozy, colorful, and meal-prep friendly without tasting like sad leftovers.
You’ve got juicy seasoned chicken, caramel-y roasted sweet potatoes, fluffy rice, and a quick sauce moment that makes everything feel like a real meal. Make it once, eat well for days.
Why You’ll Love This
This bowl is balanced (protein, carbs, fiber, healthy fats), super customizable, and it reheats like a dream—aka the holy trinity for meal prep. Plus, sweet potatoes + savory chicken is an elite combo that never gets old.
Ingredients
- 1 1/2 lb boneless, skinless chicken breast (or thighs), cut into bite-size pieces
- 2 medium sweet potatoes, peeled (optional) and diced into 1/2-inch cubes
- 2 cups cooked rice (brown rice, jasmine, basmati, or cauliflower rice)
- 2 cups broccoli florets (or your favorite green veggie)
- 2 tbsp olive oil, divided
- 1 1/2 tsp smoked paprika
- 1 tsp garlic powder
- 1 tsp ground cumin
- 3/4 tsp salt, plus more to taste
- 1/2 tsp black pepper
- 1/2 tsp chili powder (optional, for a little warmth)
- 1 tbsp lime juice (about 1/2 lime)
- 2 tbsp plain Greek yogurt (or dairy-free yogurt)
- 1 tbsp tahini (or natural peanut butter/almond butter)
- 1–2 tbsp water, to thin the sauce
- Optional toppings: sliced avocado, cilantro, pumpkin seeds, pickled red onions, extra lime wedges
How to Make It
- Preheat your oven to 425°F. Line a large sheet pan with parchment paper for easy cleanup.
- Roast the sweet potatoes: Toss diced sweet potatoes with 1 tbsp olive oil, 1/2 tsp smoked paprika, a pinch of salt, and pepper. Spread out in an even layer and roast for 18–25 minutes, flipping halfway, until tender and browned on the edges.
- Cook the rice if you haven’t already. (Meal prep tip: start this first so everything finishes around the same time.)
- Season the chicken: In a bowl, toss chicken pieces with remaining 1 tbsp olive oil, garlic powder, cumin, remaining smoked paprika, chili powder (if using), 3/4 tsp salt, and black pepper.
- Cook the chicken: Heat a large skillet over medium-high heat. Add the chicken and cook for 6–9 minutes, stirring occasionally, until browned and cooked through (165°F internal). Squeeze lime juice over the chicken at the end and stir.
- Cook the broccoli: While the chicken cooks, steam the broccoli for 3–4 minutes until bright green and crisp-tender, or sauté it in a pan with a splash of water and a pinch of salt.
- Make the sauce: In a small bowl, whisk Greek yogurt, tahini, and 1 tbsp water until smooth. Add more water as needed to reach a drizzle-able consistency. Taste and add a pinch of salt or an extra squeeze of lime if you want it tangier.
- Assemble your bowls: Divide rice among 4 meal prep containers. Top with sweet potatoes, chicken, and broccoli.
- Finish and store: Drizzle sauce on top (or pack it separately), add any toppings you like, and refrigerate.
Tips for the Best Results
- Cut everything evenly. Sweet potatoes and chicken pieces that are similar size cook more evenly and keep the texture consistent across meal prep portions.
- Don’t crowd the sweet potatoes. Give them space on the pan so they roast (browned edges) instead of steam (soft and pale).
- Use thighs for extra juicy meal prep. Chicken thighs stay tender even after reheating, so they’re a great swap if you have them.
- Keep the sauce separate if you’re picky about texture. Drizzle after reheating so the rice doesn’t get too soft.
- Add something fresh at the end. A squeeze of lime, chopped cilantro, or pickled onions makes day-3 bowls taste brand new.
- Want more veggies? Double the broccoli or add bell peppers/onions to the sheet pan for a one-and-done roast situation.
Variations
- Spicy version: Add 1–2 tsp sriracha to the yogurt-tahini sauce or sprinkle red pepper flakes on the chicken.
- Mediterranean vibe: Swap cumin for oregano, add cucumber and cherry tomatoes after reheating, and use a lemon-garlic yogurt sauce.
- Teriyaki-ish: Season chicken with ginger + garlic and finish with a light teriyaki sauce; use sesame seeds and scallions on top.
- Lower-carb: Use cauliflower rice and add extra greens like spinach or shredded cabbage.
- Vegetarian: Replace chicken with roasted chickpeas or baked tofu (same spices), and keep everything else the same.
- Extra creamy: Add diced avocado right before eating (don’t meal prep it in the bowl unless you’re okay with browning).
Storage & Reheating
Store bowls in airtight containers in the fridge for up to 4 days. Reheat in the microwave for 60–90 seconds (stir halfway) or warm in a skillet with a splash of water. If your sauce is thick, loosen it with a teaspoon of water and drizzle after reheating for the best texture.
FAQ
How many meal prep bowls does this make?
This recipe makes 4 generous bowls. If you want 5 smaller portions, stretch it by adding extra broccoli or another veggie and a little more rice.
Can I use sweet potato fries or frozen sweet potatoes?
Yes. Frozen diced sweet potatoes work well—roast them a few minutes longer and don’t overcrowd the pan. Sweet potato fries are fine too, but they’ll be softer after reheating compared to roasted cubes.
What’s the best rice for this bowl?
Brown rice is great for meal prep because it stays chewy and hearty. Jasmine or basmati tastes amazing but can soften more in the fridge—still delicious. If you’re using cauliflower rice, cook it quickly and don’t over-steam so it doesn’t get watery.
How do I keep the chicken from drying out when reheating?
Use bite-size pieces (they reheat faster), don’t overcook initially, and reheat just until warm. A splash of water in the container (or reheating covered) helps. Chicken thighs are also more forgiving than breasts.
Can I freeze these meal prep bowls?
You can freeze the rice, chicken, and sweet potatoes for up to 2 months. Broccoli is freezer-friendly too, but it will soften. Freeze the sauce separately (or make it fresh), then thaw overnight in the fridge and reheat until hot.