If your week gets busy (and your hunger gets louder), these High-Protein Chicken & Sweet Potato Meal Prep Bowls are the kind of plan-ahead win that makes you feel like you have your life together. They’re hearty, colorful, and actually satisfying—no sad desk lunch energy here.
Think: juicy spiced chicken, caramel-y roasted sweet potatoes, a simple veg situation, and a creamy sauce that ties it all together. Make once, eat all week, and keep your protein goals on track without living in the kitchen.
Why You’ll Love This
These bowls are high-protein, meal-prep friendly, and built for real-life appetites—sweet and savory, filling but fresh, and easy to customize depending on what’s already in your fridge.
Ingredients
- 1 1/2 lb boneless, skinless chicken breast (or thighs), cut into bite-size pieces
- 2 large sweet potatoes, peeled and cut into 3/4-inch cubes
- 2 cups broccoli florets (or green beans)
- 1 (15 oz) can black beans, drained and rinsed
- 2 tbsp olive oil, divided
- 1 1/2 tsp garlic powder
- 1 1/2 tsp smoked paprika
- 1 tsp ground cumin
- 1 tsp chili powder
- 1 1/4 tsp kosher salt, divided (plus more to taste)
- 1/2 tsp black pepper
- Juice of 1 lime
- 2 cups cooked brown rice or quinoa (optional for extra carbs and volume)
- 2 cups shredded romaine or baby spinach (optional for a fresh base)
- 1/4 cup chopped cilantro (optional)
- Quick Creamy Sauce:
- 1/2 cup plain Greek yogurt
- 2 tbsp tahini (or mayo)
- 1 tbsp lime juice (from the lime above is fine)
- 1 tsp honey or maple syrup
- 1/2 tsp garlic powder
- Pinch of salt, plus water to thin (1–3 tbsp as needed)
How to Make It
- Heat the oven: Preheat to 425°F. Line a large sheet pan with parchment for easier cleanup.
- Roast the sweet potatoes: Toss sweet potato cubes with 1 tbsp olive oil, 1/2 tsp salt, and half the smoked paprika. Spread in an even layer and roast for 15 minutes.
- Add the broccoli: Pull the pan out, scoot sweet potatoes to one side, and add broccoli. Toss broccoli with a tiny drizzle of oil (or cooking spray) and a pinch of salt. Roast 12–15 minutes more, until sweet potatoes are browned and tender and broccoli is crisp-tender.
- Season the chicken: While the veggies roast, toss chicken with 1 tbsp olive oil, garlic powder, cumin, chili powder, remaining smoked paprika, 3/4 tsp salt, and black pepper.
- Cook the chicken: Heat a large skillet over medium-high heat. Add chicken and cook 6–8 minutes, stirring occasionally, until browned and cooked through (165°F in the thickest pieces). Finish with lime juice.
- Warm the beans: Add black beans to the same skillet for 1–2 minutes just to warm and pick up the seasoning (or microwave them later during assembly).
- Make the sauce: Stir Greek yogurt, tahini, lime juice, honey, garlic powder, and salt. Add water 1 tbsp at a time until it’s drizzleable.
- Assemble meal prep bowls: Divide rice/quinoa (if using), chicken, sweet potatoes, broccoli, and beans between 4–5 containers. Add greens and cilantro if using.
- Pack the sauce separately: Portion sauce into small containers so your bowls stay fresh (and not soggy) until you’re ready to eat.
Tips for the Best Results
- Cut everything evenly: Similar-size sweet potato cubes cook at the same speed, which means less burnt edges and fewer crunchy centers.
- Give the sheet pan space: Crowding = steaming. If your pan looks packed, use two pans so you get those roasty caramelized bits.
- Don’t overcook the chicken: Pull it as soon as it hits 165°F. Bite-size pieces cook fast, so keep an eye on it.
- Sauce goes on later: Store it separately to keep textures on point all week.
- Batch your base: If you’re adding rice or quinoa, cook it while the veggies roast so everything finishes around the same time.
- Want more protein? Add an extra 1/2 cup beans total, or toss in a couple hard-boiled eggs on the side.
Variations
- Spicy buffalo: Swap the sauce for Greek yogurt + buffalo sauce, and season chicken with paprika + garlic + a little cayenne.
- Tex-Mex vibe: Add corn, pico de gallo, and a sprinkle of shredded cheese. Use quinoa or cilantro-lime rice as the base.
- Mediterranean-ish: Use chickpeas instead of black beans, add cucumber and cherry tomatoes, and swap tahini sauce for lemon-garlic yogurt.
- Low-carb: Skip rice and double the broccoli, then add avocado for extra staying power.
- Thighs instead of breast: Chicken thighs stay extra juicy and reheat like a dream—just trim excess fat if you want them leaner.
Storage & Reheating
Store bowls (without sauce) in airtight containers in the fridge for up to 4 days. Keep sauce in a separate container for up to 5 days. Reheat bowls in the microwave for 60–90 seconds, stir, then heat another 30–60 seconds until hot. Add sauce after reheating, and if you’re using greens, keep them on top or add fresh so they don’t wilt.
FAQ
How many bowls does this make?
It usually makes 4 generous bowls or 5 lighter bowls, depending on whether you add rice/quinoa and how much you load each container.
How can I make these meal prep bowls higher protein?
Use 2 lb chicken instead of 1 1/2 lb, or add an extra protein booster like hard-boiled eggs, extra Greek yogurt sauce, or a side of cottage cheese. Keeping the rice portion smaller and the chicken/beans portion larger also shifts the macros toward protein.
Can I freeze these chicken and sweet potato bowls?
You can freeze the chicken and sweet potatoes, but the broccoli can get a little soft after thawing. If freezing, pack chicken + sweet potatoes + beans (and rice if using) in freezer-safe containers for up to 2 months. Thaw overnight in the fridge, reheat, then add fresh greens and sauce.
What’s the best way to keep sweet potatoes from getting mushy?
Roast at 425°F and don’t overcrowd the pan. You want browning on the edges, which helps them stay sturdy in the fridge. Also, let them cool before sealing containers so trapped steam doesn’t soften them.
Can I cook everything on sheet pans instead of using a skillet?
Yes. Spread seasoned chicken on a separate sheet pan (or clear space on a second pan) and roast at 425°F for about 12–16 minutes, stirring once halfway through, until it reaches 165°F. This is great if you want a mostly hands-off, minimal-dishes meal prep day.