A warm, savory bowl appears on the table, steam lifting in gentle ribbons, sweet roasted sweet potatoes crackling at the edges and golden, juicy chicken cubes glistening with a simple spice rub. This Chicken Sweet Potato Bowl is exactly the kind of weeknight comfort that feels both nourishing and a little celebratory, perfect for a busy weeknight dinner or a relaxed weekend meal that you can savor. If you enjoy straightforward, flavorful meals with bright yogurt sauce and sturdy grains, you might also like a simple twist on oven-roasted chicken, see this garlic Parmesan chicken and potatoes recipe for another easy tray-baked favorite.
What Makes This Special
This Chicken Sweet Potato Bowl stands out because it balances textures and flavors in a way that feels complete without fuss. The sweet potatoes roast until their edges caramelize, giving a crispy contrast to the tender, seared chicken, while nutty brown rice creates a hearty base. A cool, lemony yogurt sauce ties everything together, cutting through the heartier notes and adding a bright finish.
Why you will likely want to make this often
- It comes together with pantry-friendly ingredients, and the method is forgiving.
- You can scale it up to feed a crowd or portion it for weekday lunches.
- The bowl is naturally high in protein, and the components reheat well. This dish works for meal prep, post-workout refueling, and any night you want a satisfying plate with minimal cleanup.
What You’ll Need
Think of ingredients as texture and flavor roles. The chicken brings protein and browning, sweet potatoes add a sweet, earthy caramel note, brown rice gives chew and substance, while a simple yogurt-tahini or yogurt-lemon sauce adds cooling creaminess and a little tang. Feel free to swap tahini for lemon juice if you prefer a brighter sauce.
Ingredients 2 boneless skinless chicken breasts, cubed 2 medium sweet potatoes, peeled and diced 1 cup brown rice, uncooked 1 tbsp olive oil 1 tsp paprika 1/2 tsp garlic powder Salt & pepper to taste 1/2 cup plain Greek yogurt 1 tbsp tahini or lemon juice 1 clove garlic, minced 1–2 tbsp water, to thin sauce Fresh parsley, optional, for garnish
Notes
- Use lemon juice in the sauce if you want a fresher, brighter finish instead of the sesame warmth of tahini.
- If your chicken breasts are large, trim and halve them before cubing so pieces cook through evenly.
Method
- Roast the Sweet Potatoes, Preheat the oven to 400 F, toss the sweet potato cubes with half the olive oil, paprika, a pinch of salt and pepper, then spread them in a single layer on a baking sheet. Roast for about 25 minutes, turning once, until the edges are caramelized and the centers are tender, the smell will be warm and slightly sweet.
- Cook the Rice, while the potatoes roast, bring 2 cups of water and a pinch of salt to a boil, add the brown rice, reduce heat to low, cover and simmer until tender, typically 35 to 45 minutes, the grains will be separate and have a nutty aroma. Fluff with a fork and keep covered until ready to assemble.
- Cook the Chicken Right, heat the remaining olive oil in a large skillet over medium high heat, sprinkle the cubed chicken with garlic powder, salt and pepper, then add the pieces to the skillet in a single layer. Sear until golden brown on the outside, about 4 to 6 minutes, stirring so all sides brown, the inside should be just cooked through and juicy.
- Make the Creamy Sauce, combine the Greek yogurt, tahini or lemon juice, minced garlic and one tablespoon of water in a small bowl, whisk until smooth, add another tablespoon of water if you want a looser drizzle. Taste and adjust salt, the sauce should be bright, tangy and cooling against the warm bowl.
- Build Your Bowl, divide the brown rice among bowls, top with roasted sweet potatoes and the seared chicken, spoon the yogurt sauce over everything and finish with a sprinkle of fresh parsley for color and a bright herb note. Serve while warm, notice the contrast between the crisp edges of sweet potato and the pillowy rice, the chicken carrying the savory backbone.
Prep ~ 15 minutes, Cook ~ 40 minutes, Total ~ 55 minutes, Servings ~ 4, Kcal ~ 420 per serving
Make-Ahead and Prep Tips
You can speed up weeknight assembly by doing a few things earlier in the week. Roast a large sheet pan of sweet potatoes and cool them, then store in an airtight container. Cook the brown rice and keep it chilled, ready to reheat. Cube and season the chicken, then refrigerate raw for up to 24 hours, or cook the chicken completely and store it for even quicker bowls.
To assemble later
- Reheat the rice and roasted sweet potatoes gently in the oven or a skillet to refresh their textures.
- Warm the pre-cooked chicken slowly in a skillet with a splash of water or olive oil to avoid drying it out.
- Mix the yogurt sauce fresh, it stores well but brightens when made just before serving.
How to Store Leftovers
Refrigerate leftovers in separate containers for best texture, or combine if you prefer convenience. Stored properly in airtight containers, cooked chicken and roasted sweet potatoes keep for 3 to 4 days in the refrigerator. Brown rice will remain safe and tasty for the same time frame.
Freezer guidance, if you want longer storage
- Freeze components separately in freezer safe containers for up to 2 months.
- Defrost in the refrigerator overnight before reheating to avoid soggy textures.
Gentle reheating tips
- Warm rice and sweet potatoes on a baking sheet at 350 F for 8 to 10 minutes to crisp edges and restore texture.
- Reheat chicken in a skillet over medium low heat with a tablespoon of water or broth, cover briefly to steam through, then remove the lid to re-crisp any exterior. Freshness cue, if the sauce smells tangy in an off way or the chicken has an unpleasant odor, discard the leftovers.
Perfect Pairings
- A simple green salad with lemon vinaigrette, for brightness and crunch.
- Sliced avocado, for silkiness and extra healthy fats.
- Steamed green beans or roasted broccoli, to add a bitter green contrast.
- Pickled red onions, for an acidic lift that cuts through the richness.
- Warm pita or flatbread, torn and used to scoop components of the bowl.
Make It Your Own
- Swap the protein, use cubed turkey breast or ground chicken seasoned similarly if you prefer a different texture, both will keep the bowl high in protein.
- Add a grain twist, substitute quinoa or farro for brown rice to change the chew and flavor profile.
- Spice it up, fold in a pinch of cayenne or smoked paprika to the chicken rub for more heat and smoky depth.
- Make it vegan, replace chicken with roasted chickpeas and swap Greek yogurt for a coconut yogurt based sauce, use lemon juice for tang.
- Add greens, stir baby spinach into the warm rice so it wilts slightly and adds color and nutrients.
- Crunch factor, top each bowl with toasted pumpkin seeds or chopped walnuts for extra texture.
- Swap tahini for lemon, use lemon juice instead of tahini in the yogurt sauce for a brighter finish and lower calorie option.
- Meal prep bowls, portion into containers with sauce in a separate small jar so the components stay fresh and textured until you reheat.
This is also a friendly place to try out other recipes in a similar weeknight vein, like the satisfying layers of a high protein chicken alfredo lasagna if you are in the mood for a richer, oven baked option.
Pro Tips for Best Results
- Roast sweet potatoes on a hot sheet with space between cubes, crowded pans steam and prevent crisp edges.
- Pat chicken dry before seasoning and searing, dry surfaces brown faster and develop better flavor.
- Use room temperature chicken for more even cooking, cold pieces can seize and cook unevenly.
- Aim for medium high heat in the skillet, you want a golden crust without overcooking the inside.
- If you have a thermometer, cook chicken to 165 F for safety, then rest it briefly to retain juices.
- Let roasted potatoes rest for a few minutes after the oven, they will firm up slightly and crisp edges will stay crisp.
Frequently Asked Questions
- How long will the bowl components last in the refrigerator? Leftovers will keep 3 to 4 days refrigerated in airtight containers. For best texture, store rice and roasted sweet potatoes separately from the sauce, and reheat them gently to avoid drying.
- Can I use sweet potato cubes from frozen? Yes, frozen sweet potato cubes work in a pinch, but they will release more moisture. Toss them with a little extra oil and roast on a hot sheet, watching for caramelization. Expect a softer texture, and crisping may take a little longer.
- Is it possible to make this dish vegetarian without losing protein? Absolutely, swap the chicken for roasted chickpeas and add a grain like quinoa to boost protein. Toss chickpeas with paprika and garlic powder and roast until they are crisp for the best texture.
- Can I cook everything in one pan for easier cleanup? You can roast the sweet potatoes and sear the chicken on the same sheet if you use larger pieces and give the chicken plenty of room, but watch the timing closely. I prefer separate methods to ensure the chicken gets a golden sear and the potatoes get a dry oven crisp.
- How can I make the yogurt sauce thinner or thicker? Add water one teaspoon at a time to thin, or add more Greek yogurt to thicken. Lemon juice will both thin and add acidity, while tahini will thicken slightly and add a nutty flavor.
- What are good substitutions for brown rice? Quinoa, farro, bulgur, or even cauliflower rice all work depending on your dietary needs. Quinoa yields a lighter, slightly nutty texture, while farro adds a heartier chew.
- Can I grill the chicken instead of searing it? Yes, grilling imparts a great smoky flavor. Thread cubes on skewers for even grilling, or use a hot grill pan. Watch the grill time carefully to avoid overcooking.
Final Thoughts
This Chicken Sweet Potato Bowl brings together warm, caramelized sweet potatoes, golden seared chicken, and the nutty comfort of brown rice, smoothed by a bright yogurt sauce. It is simple to make, flexible to adapt, and reliably comforting, whether you are cooking for family weeknight dinners or packing healthy lunches for the week. Give it a try, make little changes to suit your taste, and enjoy a bowl that feels both nourishing and indulgent.
Print
Chicken Sweet Potato Bowl
- Total Time: 55 minutes
- Yield: 4 servings 1x
- Diet: Protein-rich
Description
A warm, savory bowl filled with sweet roasted sweet potatoes, juicy chicken, and a bright yogurt sauce over nutty brown rice, perfect for weeknight dinners or meal prep.
Ingredients
- 2 boneless skinless chicken breasts, cubed
- 2 medium sweet potatoes, peeled and diced
- 1 cup brown rice, uncooked
- 1 tbsp olive oil
- 1 tsp paprika
- 1/2 tsp garlic powder
- Salt & pepper to taste
- 1/2 cup plain Greek yogurt
- 1 tbsp tahini or lemon juice
- 1 clove garlic, minced
- 1–2 tbsp water, to thin sauce
- Fresh parsley, optional, for garnish
Instructions
- Preheat the oven to 400°F. Toss sweet potato cubes with half the olive oil, paprika, a pinch of salt and pepper, then spread in a single layer on a baking sheet and roast for about 25 minutes, turning once.
- While the potatoes roast, bring 2 cups of water and a pinch of salt to a boil. Add the brown rice, reduce heat to low, cover, and simmer until tender, 35 to 45 minutes.
- Heat the remaining olive oil in a large skillet over medium-high heat, sprinkle cubed chicken with garlic powder, salt, and pepper, then add to the skillet in a single layer. Sear until golden brown, about 4 to 6 minutes, until cooked through.
- In a small bowl, combine Greek yogurt, tahini or lemon juice, minced garlic, and water. Whisk until smooth, adjusting water for desired consistency.
- Divide brown rice among bowls, top with roasted sweet potatoes and seared chicken, drizzle with yogurt sauce, and garnish with fresh parsley. Serve warm.
Notes
You can substitute tahini with lemon juice for a fresher finish. If your chicken breasts are large, trim and halve them before cubing for even cooking.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Main Course
- Method: Roasting, Searing
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 420
- Sugar: 5g
- Sodium: 400mg
- Fat: 15g
- Saturated Fat: 3g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 6g
- Protein: 28g
- Cholesterol: 70mg
Keywords: chicken bowl, sweet potato bowl, healthy dinner, meal prep, easy recipe
