I started making this meal when weeknights got busy and I wanted simple food. I cook on a weeknight and pack the rest for lunch. The prep is easy and the bowl stays good in the fridge. Healthy Chicken & Sweet Potato Rice Bowl fits that need.
I roast a few sweet potatoes at once. I cook rice and chicken the same night. Then I mix bowls for the next two or three meals. It helps cut time and keeps food simple. I use leftovers well and waste less food.
This bowl pairs roasted sweet potato, cooked rice, and seared chicken in one plate. The taste is warm and mildly spiced. The sweet potato adds soft sweetness. The chicken gives a savory, filling bite. People cook it for weeknight dinners and for meal prep. It works for a family or for one person. For a related side, try healthy sweet potato hash browns.
Why make this recipe
This meal saves time and feeds well. Roasting sweet potatoes is hands-off. Rice cooks while you cook the chicken. The flavors are simple and familiar. You can swap spices or use different herbs. It fits a busy schedule and easy meal planning. If you like other sweet potato bowls, see the miso glazed sweet potato bowl for another idea.
How to make this recipe
Start by cooking the parts separately. Roast the sweet potatoes so they get soft and a little caramelized. Cook the rice at the same time or before you start the chicken. Sear the chicken in a hot pan to keep it juicy. Once each part is ready, slice and assemble. The task flow lets you work on two things at once and finish quickly.
Ingredients
2 chicken breasts, 2 medium sweet potatoes, 1 cup white or brown rice, Olive oil, Salt, Pepper, 1 teaspoon garlic powder, 1 teaspoon paprika, Fresh herbs (optional for garnish)
Use two chicken breasts for two servings. Two medium sweet potatoes give good sweet flavor and texture. Rice fills the bowl and soaks up juices. Olive oil helps roast and brown the food. Garlic powder and paprika add mild spice. Fresh herbs add a bright finish but they are optional.
Directions
- Preheat the oven to 400°F (200°C).
- Peel and chop the sweet potatoes into cubes, then toss with olive oil, salt, pepper, garlic powder, and paprika. Spread on a baking sheet and roast for about 25-30 minutes, or until tender.
- Cook rice according to package instructions.
- Season the chicken breasts with olive oil, salt, pepper, and any desired spices. Cook in a skillet over medium heat until cooked through, about 6-7 minutes per side.
- Once all components are ready, assemble the bowl by placing a scoop of rice, roasted sweet potatoes, and sliced chicken. Garnish with fresh herbs if desired. Enjoy your healthy meal!
Notes:
- Preheating the oven makes the sweet potatoes roast evenly.
- Tossing the potato cubes with oil and spices helps them brown and taste fuller.
- Let the chicken rest a few minutes after cooking so the juices stay inside.
- Cook rice with a lid and low heat for steady texture.
How to serve this recipe
Serve warm in a bowl. Start with a scoop of rice. Add roasted sweet potatoes and sliced chicken. Drizzle a little olive oil or a simple dressing if you like. Add fresh herbs for color and a mild taste. This meal works for dinner, a packed lunch, or meal prep. It also makes a good base to add steamed greens or a side salad when you want more vegetables.
How to store this recipe
Cool all parts before storing. Put rice, chicken, and sweet potatoes in airtight containers. Store in the fridge for 3 to 4 days. For longer storage, freeze in portioned containers for up to 2 months. Thaw in the fridge overnight before reheating. Reheat in a skillet or oven to keep the sweet potatoes from getting too soggy. Add a splash of water when reheating rice to keep it moist.
Tips to make this recipe
Cut the sweet potatoes to similar sizes so they cook evenly. Use a hot pan for the chicken to get a good sear. Check the chicken with a thermometer if unsure; 165°F (74°C) is safe. If you want more flavor, try a smoked paprika or a light soy glaze. For inspiration, try a smoky chicken bowl to change the spice profile. Rotate herbs and spices to keep the meal fresh.
Variation
Swap brown rice for quinoa or cauliflower rice for a lighter bowl. Use sweet potato wedges instead of cubes for a different texture. Replace chicken with chickpeas or tofu for a vegetarian version. Add a dollop of plain yogurt or a splash of lemon for tang. These swaps keep the method simple and keep the meal fast to make.
FAQs
Q: Can I use frozen sweet potato cubes?
A: Yes. Roast straight from frozen but add a bit more time.
Q: Can I make this spicy?
A: Yes. Add cayenne or hot paprika to the chicken or potatoes.
Q: How long does this last in the fridge?
A: About 3 to 4 days in an airtight container.
Q: Can I cook everything on one sheet pan?
A: You can roast chicken and potatoes together if chicken pieces are similar size and oven-safe.
Conclusion
This bowl is simple to make and easy to repeat on busy nights. It stores well and works for meal prep or a quick family dinner. For a similar roasted take, see Roasted Sweet Potato, Chicken, Kale, and Rice Bowls for Two. If you want a spicier brown rice version, try Blackened Chicken Brown Rice Bowls – Cooking for Keeps.
Print
Healthy Chicken & Sweet Potato Rice Bowl
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Diet: Healthy
Description
A quick and easy healthy meal featuring roasted sweet potatoes, seared chicken, and fluffy rice, perfect for weeknight dinners or meal prep.
Ingredients
- 2 chicken breasts
- 2 medium sweet potatoes
- 1 cup white or brown rice
- Olive oil
- Salt
- Pepper
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- Fresh herbs (optional for garnish)
Instructions
- Preheat the oven to 400°F (200°C).
- Peel and chop the sweet potatoes into cubes, then toss with olive oil, salt, pepper, garlic powder, and paprika. Spread on a baking sheet and roast for about 25-30 minutes, or until tender.
- Cook rice according to package instructions.
- Season the chicken breasts with olive oil, salt, pepper, and any desired spices. Cook in a skillet over medium heat until cooked through, about 6-7 minutes per side.
- Once all components are ready, assemble the bowl by placing a scoop of rice, roasted sweet potatoes, and sliced chicken. Garnish with fresh herbs if desired. Enjoy your healthy meal!
Notes
Preheating the oven makes the sweet potatoes roast evenly. Let the chicken rest a few minutes after cooking so the juices stay inside.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 450
- Sugar: 5g
- Sodium: 350mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 5g
- Protein: 28g
- Cholesterol: 60mg
