Easy Healthy Chicken and Sweet Potato Bowl for Meal Prep

Cooler weather always makes me crave something warm and nourishing. This healthy chicken and sweet potato bowl is exactly what you need right now.

It is the perfect choice for a fresh fall lunch. You get protein, fiber, and amazing flavor in every single bite. Let’s get cooking!

Why This Recipe Works

This recipe is a total lifesaver for your healthy reset. It uses simple ingredients that you likely already have. Everything roasts together on one single sheet pan for minimal cleanup. It is ready in just 45 minutes from start to finish.

The sweet potatoes get so perfectly caramelized in the oven. This dish keeps you full and satisfied all afternoon long. It is a great way to stay on track during busy weeks.

The Easy Process

We start by roasting the potatoes first to ensure they are soft. Then, we add the chicken and broccoli to the same pan. This staggered roasting keeps the chicken juicy and tender. Even beginners can master this simple cooking method easily.

What You’ll Need

• 2 large chicken breasts, cut into 1-inch cubes
• 2 medium sweet potatoes, peeled and cut into 1-inch cubes
• 2 cups cooked brown rice
• 2 cups fresh broccoli florets
• 2 tablespoons extra virgin olive oil
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• 0.5 teaspoon sea salt
• 0.5 teaspoon ground black pepper
• 1 tablespoon fresh parsley, chopped

Step-by-Step Directions

1. Preheat oven to 400 degrees Fahrenheit. Line a large baking sheet with parchment paper.
2. Toss sweet potatoes with 1 tablespoon olive oil. Add half the salt and pepper.
3. Spread potatoes on the prepared baking sheet. Roast for 15 minutes.
4. Season chicken with garlic powder and smoked paprika. Add remaining salt and pepper.
5. Remove the baking sheet from the oven. Add chicken and broccoli florets. Drizzle with remaining 1 tablespoon of olive oil.
6. Return the sheet to the oven. Roast for an additional 15 to 20 minutes. Ensure chicken reaches 165 degrees Fahrenheit.
7. Portion the cooked brown rice into four serving bowls.
8. Divide the roasted chicken, sweet potatoes, and broccoli evenly among the bowls.
9. Garnish with fresh parsley before serving.

Best Ways to Enjoy

The colors in this bowl are so vibrant and inviting. You can drizzle a little tahini or lemon juice on top. Serve it with a side of sliced avocado for extra creaminess. It is a fantastic meal prep option for your work week.

Keep It Fresh

Store your leftovers in airtight containers for up to four days. Keep the rice and roasted items together for easy grabbing. Reheat in the microwave for about two minutes. You can also use a skillet to keep the edges crisp. This meal reheats beautifully without losing any flavor.

Tips for Best Results

• Dry the chicken with paper towels before seasoning for better browning.
• Avoid overcrowding the baking sheet to ensure everything roasts evenly.
• Use a meat thermometer to check the chicken for perfect juiciness.
• Cook your brown rice in bulk to save time during the week.
• Pick bright orange sweet potatoes for the best fall flavor and texture.
• Add a squeeze of fresh lemon juice just before serving to brighten it.

Make It Your Own

• Add red pepper flakes if you want a spicy kick.
• Swap brown rice for cauliflower rice for a lower carb option.
• Stir in some dried cranberries for a sweet seasonal twist.
• Use chickpeas instead of chicken for a delicious vegetarian version.

Common Questions

Can I make this ahead?

Yes, this recipe is perfect for meal prep. The flavors develop even more as it sits in the fridge. It stays fresh and delicious for days.

Can I use frozen broccoli?

You can use frozen broccoli if needed. Be sure to thaw and pat it dry first. This prevents the other ingredients from getting soggy.

How do I know the potatoes are done?

The potatoes should be fork-tender and slightly golden. They usually take about 30 to 35 minutes total in the oven. Test the largest cube with a fork.

I hope this bowl brings some extra sunshine to your week. It is such a cozy and nourishing way to eat well. Happy cooking!

— Emily

Healthy Chicken & Sweet Potato Rice Bowl

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings: 4 servings

Calories: 450

Ingredients Method

Ingredients

  

• 2 large chicken breasts, cut into 1-inch cubes
• 2 medium sweet potatoes, peeled and cut into 1-inch cubes
• 2 cups cooked brown rice
• 2 cups fresh broccoli florets
• 2 tablespoons extra virgin olive oil
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• 0.5 teaspoon sea salt
• 0.5 teaspoon ground black pepper
• 1 tablespoon fresh parsley, chopped

Method

 

1. Preheat oven to 400 degrees Fahrenheit (200 degrees Celsius) and line a large baking sheet with parchment paper.
2. In a large bowl, toss the cubed sweet potatoes with 1 tablespoon of olive oil and half of the salt and pepper.
3. Spread the sweet potatoes on the prepared baking sheet and roast for 15 minutes.
4. While potatoes roast, season the chicken cubes with garlic powder, smoked paprika, and the remaining salt and pepper.
5. Remove the baking sheet from the oven and add the chicken and broccoli florets, drizzling with the remaining 1 tablespoon of olive oil.
6. Return the sheet to the oven and roast for an additional 15 to 20 minutes until the chicken reaches an internal temperature of 165 degrees Fahrenheit and the potatoes are fork-tender.
7. Portion the cooked brown rice into four serving bowls.
8. Divide the roasted chicken, sweet potatoes, and broccoli evenly among the bowls.
9. Garnish with fresh parsley before serving.