High-Protein Chicken & Sweet Potato Bowls for Weight Loss

If you’re trying to keep things high-protein, filling, and actually enjoyable (because sad diet food is not the vibe), these chicken & sweet potato bowls are for you. They’ve got that perfect balance: lean protein, cozy carbs, and a bright, creamy sauce that makes everything taste way more exciting than “meal prep.”

This recipe is built for real life: easy to batch cook, easy to customize, and easy to track if you’re focusing on weight loss. One bowl hits satisfying, colorful, and “I can do this again tomorrow” energy.

Why You’ll Love This

These bowls are high-protein and high-volume without feeling heavy—roasted sweet potatoes bring natural sweetness, chicken keeps you full, and a simple Greek yogurt sauce ties it all together so you don’t feel like you’re eating plain ingredients out of a container.

Ingredients

• 1 1/2 lb boneless, skinless chicken breast (or chicken thighs if preferred)
• 2 medium sweet potatoes, peeled and cut into 3/4-inch cubes
• 2 cups broccoli florets (or a mix of broccoli + cauliflower)
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• 1 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon ground cumin
• 1 teaspoon kosher salt, divided (plus more to taste)
• 1/2 teaspoon black pepper
• 1/2 cup plain nonfat Greek yogurt
• 1 tablespoon lemon juice (about 1/2 lemon)
• 1 teaspoon Dijon mustard
• 1–2 tablespoons water (to thin sauce as needed)
• Optional toppings: chopped cilantro or parsley, sliced green onion, chili flakes, diced cucumber, or a sprinkle of feta

How to Make It

1. Preheat your oven to 425°F. Line a large sheet pan with parchment paper for easy cleanup.
2. Roast the sweet potatoes: Add cubed sweet potatoes to the sheet pan, drizzle with half the olive oil, and toss with 1/2 teaspoon salt, smoked paprika, garlic powder, and black pepper. Spread in an even layer.
3. Give them a head start: Roast the sweet potatoes for 15 minutes.
4. Add the broccoli: Toss broccoli with the remaining olive oil, a pinch of salt, and a little garlic powder if you want. Add to the pan and roast everything for another 12–15 minutes, until the sweet potatoes are tender and the broccoli has crisp edges.
5. Cook the chicken: While veggies roast, season chicken with cumin, onion powder, and the remaining 1/2 teaspoon salt. Cook in a nonstick skillet over medium-high heat for 5–7 minutes per side (depending on thickness) until it reaches 165°F. Let rest 5 minutes, then slice.
6. Mix the sauce: In a small bowl, whisk Greek yogurt, lemon juice, Dijon, and 1 tablespoon water. Add more water 1 teaspoon at a time until it’s drizzle-able. Taste and adjust with salt and pepper.
7. Assemble the bowls: Divide sweet potatoes and broccoli between 4 bowls or meal prep containers. Top with sliced chicken.
8. Finish strong: Drizzle with the yogurt sauce and add any toppings you’re into (herbs, cucumber, chili flakes, etc.).

Tips for the Best Results

• Cut sweet potatoes evenly: Similar-sized cubes roast at the same speed, which means no random hard pieces.
• Don’t crowd the pan: Space = caramelization. If your veggies are piled, they’ll steam instead of roast.
• Use a thermometer for chicken: Pull it right at 165°F so it stays juicy and doesn’t go dry.
• Rest the chicken: Those 5 minutes matter. Slicing too soon = all the juices on the cutting board.
• Thin the sauce to your liking: For dipping, keep it thick. For meal prep drizzle, add an extra splash of water.
• Add crunch at the end: Cucumber, green onion, or a few chopped pickles wake up the whole bowl.

Variations

• Spicy BBQ: Swap the yogurt sauce for a drizzle of sugar-free BBQ sauce and add red onion to the roasting pan.
• Southwest bowl: Add corn and black beans (rinsed), plus a pinch of chili powder. Top with cilantro and a squeeze of lime.
• Mediterranean: Use oregano + garlic on the chicken, add cucumber and tomatoes, and finish with a little feta.
• Lower-carb: Replace half (or all) of the sweet potatoes with cauliflower florets or zucchini chunks.
• Extra protein boost: Add a scoop of cottage cheese on the side or mix a little into the yogurt sauce for a thicker, higher-protein drizzle.

Storage & Reheating

Store components in airtight containers in the fridge for up to 4 days. Keep the yogurt sauce separate if possible. Reheat chicken and veggies in the microwave for 60–90 seconds (or in a skillet with a splash of water), then add the cold sauce after reheating for the best texture.

FAQ

How many servings does this make, and is it good for meal prep?

This recipe makes 4 bowls. It’s very meal-prep friendly because everything holds up well for a few days—just store the yogurt sauce separately so it stays fresh and creamy.

Can I use rotisserie chicken to save time?

Yes. Skip the chicken cooking step and use about 3–4 cups shredded rotisserie chicken. Warm it up with a sprinkle of cumin, paprika, and a pinch of salt to match the flavors.

What makes these bowls “weight loss friendly”?

You’re getting a solid hit of lean protein (chicken + Greek yogurt), fiber-rich veggies, and satisfying carbs from sweet potato—so you stay full without needing a massive portion. If you’re tracking, measure your sweet potato and sauce portions to fit your goals.

How do I keep the chicken from drying out?

Use an instant-read thermometer and pull the chicken at 165°F, then let it rest before slicing. Also, consider pounding thicker chicken breasts to an even thickness so they cook evenly.

Can I freeze these bowls?

You can freeze the cooked chicken and roasted veggies/sweet potatoes for up to 2 months, but don’t freeze the yogurt sauce (it can separate). Thaw overnight in the fridge, reheat, and make a fresh sauce in 2 minutes.