Sunday evening is the perfect time to set yourself up for success. You want a meal that feels like a warm hug but keeps you on track. This Healthy Chicken & Sweet Potato Rice Bowl is exactly what your busy week needs.
There is something so grounding about roasting harvest vegetables as the air gets cooler. It makes your kitchen smell like a cozy autumn dream. This recipe delivers fresh flavors and high protein without any of the stress.
Why This Recipe Is a Winner
This bowl is a total lifesaver for anyone juggling a packed schedule. It balances complex carbs, lean protein, and fiber-rich greens in one dish. You will love how it keeps you full and energized all afternoon long.
It is also incredibly budget-friendly since it uses simple pantry staples. You can prep four meals at once in under an hour. It is truly the ultimate meal prep solution for a healthy reset.
Simple Method
Making this Healthy Chicken & Sweet Potato Rice Bowl is very straightforward. Most of the magic happens right on a single baking sheet. This means minimal cleanup for you after cooking.
Even if you are new to cooking, you can master this. You just chop, toss, and roast until everything is golden. It is a foolproof way to get a nutritious dinner on the table.
Ingredients You’ll Need
These ingredients are easy to find at any local grocery store.
- 2 lbs boneless skinless chicken breast, cubed
- 2 large sweet potatoes, peeled and cubed
- 2 cups cooked brown rice
- 2 cups broccoli florets
- 3 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 0.5 tsp salt
- 0.5 tsp black pepper
Step-by-Step Directions
- Preheat oven to 400°F (200°C).
- In a large bowl, toss cubed sweet potatoes with 1 tablespoon olive oil, 0.25 tsp salt, and 0.25 tsp pepper.
- Arrange sweet potatoes on a parchment-lined baking sheet and roast for 15 minutes.
- While potatoes roast, toss cubed chicken and broccoli with the remaining olive oil, garlic powder, smoked paprika, remaining salt, and remaining pepper.
- Add chicken and broccoli to the baking sheet, spreading them in a single layer.
- Return to oven and roast for 15 to 20 minutes, or until chicken reaches an internal temperature of 165°F (74°C).
- Portion 0.5 cups of cooked brown rice into each of the four meal prep containers.
- Distribute the roasted chicken, sweet potatoes, and broccoli evenly over the rice.
Best Ways to Enjoy It
Serve these bowls warm for a satisfying lunch or dinner. The caramelized sweet potatoes add a lovely natural sweetness. You can top your bowl with a drizzle of tahini or a squeeze of fresh lime.
If you want extra creaminess, add a few slices of ripe avocado. Pair it with a sparkling water for a light and refreshing meal. It is the perfect way to fuel your body after a long day.
Storage & Reheating
These bowls stay fresh in the fridge for up to four days. Use airtight glass containers to keep the flavors bright and the chicken tender. This makes your weekday mornings so much smoother.
To reheat, simply microwave for 90 seconds until warmed through. You can also reheat the chicken and veggies in a skillet for a bit of extra crunch. It is a reliable meal that tastes great even on day four.
Tips for Best Results
- Don’t skip the parchment paper for the easiest cleanup ever.
- Avoid crowding the baking sheet so the vegetables roast instead of steam.
- Cut your chicken and potatoes into similar sizes for even cooking.
- Use a meat thermometer to ensure the chicken stays juicy and tender.
- Prep the brown rice a day early to save even more time.
- Add a pinch of red pepper flakes if you like a little heat.
Ways to Switch It Up
- Swap the brown rice for quinoa for a different texture.
- Use cauliflower florets instead of broccoli for a seasonal twist.
- Try butternut squash instead of sweet potatoes during peak fall.
- Add a dollop of Greek yogurt for extra creaminess and protein.
Common Questions
Can I use frozen broccoli?
Yes, you can use frozen broccoli for this recipe. Just be sure to pat it dry before roasting to prevent sogginess. It might need a few extra minutes in the oven.
Is this recipe good for weight loss?
This bowl is very balanced and nutrient-dense. It provides high protein and fiber, which helps you feel full longer. It is a great choice for a healthy lifestyle.
I hope this simple meal prep bowl brings some calm to your busy week. Cooking for yourself is the best way to show your body some love. You’ve got this!
— Katie Wood
Ingredients
- 2 lbs boneless skinless chicken breast, cubed
- 2 large sweet potatoes, peeled and cubed
- 2 cups cooked brown rice
- 2 cups broccoli florets
- 3 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 0.5 tsp sal t
- 0.5 tsp black pepper
Instructions
- Preheat oven to 400°F (200°C).
- In a large bowl, toss cubed sweet potatoes with 1 tablespoon olive oil, 0.25 tsp salt, and 0.25 tsp pepper.
- Arrange sweet potatoes on a parchment-lined baking sheet and roast for 15 minutes.
- While potatoes roast, toss cubed chicken and broccoli with the remaining olive oil, garlic powder, smoked paprika, remaining salt, and remaining pepper.
- Add chicken and broccoli to the baking sheet, spreading them in a single layer.
- Return to oven and roast for 15 to 20 minutes, or until chicken reaches an internal temperature of 165°F (74°C).
- Portion 0.5 cups of cooked brown rice into each of the four meal prep containers.
- Distribute the roasted chicken, sweet potatoes, and broccoli evenly over the rice.
