Roasted Carrot & Grilled Chicken Power Bowl with Mustard Cream Sauce
This bowl combines smoky roasted carrots, juicy grilled chicken, and a creamy, tangy mustard sauce. Served over a base of quinoa, farro, or greens, it’s nourishing, colorful, and bursting with texture — perfect for a healthy lunch or dinner.
⏱️ Time
Prep time: 20 minutes
Cook time: 25 minutes
Total time: 45 minutes
Ingredients
For the Chicken:
2 small chicken breasts
1 tbsp olive oil
1 garlic clove, minced
½ tsp smoked paprika
½ tsp dried oregano
Salt and pepper, to taste
Juice of ½ lemon
For the Roasted Carrots:
3–4 medium carrots, peeled and cut into sticks
1 tbsp olive oil
½ tsp honey or maple syrup (optional, for caramelization)
Salt and black pepper
½ tsp cumin or thyme (optional)
For the Bowl Base:
1 cup cooked quinoa, brown rice, or farro
1 cup baby spinach or arugula
½ avocado, sliced (optional)
A few cherry tomatoes, halved
For the Mustard Cream Sauce:
2 tbsp Greek yogurt (or light sour cream)
1 tbsp Dijon mustard
½ tbsp honey (or maple syrup)
1 tsp olive oil
1 tsp lemon juice
Salt and pepper, to taste
Optional: pinch of garlic powder or chopped fresh herbs
Instructions
1. Roast the Carrots:
Preheat oven to 200°C (400°F).
Toss carrot sticks with olive oil, salt, pepper, and cumin (if using).
Spread on a baking sheet and roast for 20–25 minutes, turning halfway until tender and golden.
2. Grill the Chicken:
Mix olive oil, garlic, paprika, oregano, salt, pepper, and lemon juice.
Coat the chicken and let marinate for 10–15 minutes.
Grill over medium heat 4–5 minutes per side until cooked through. Slice and set aside.
3. Make the Mustard Cream Sauce:
In a small bowl, whisk together Greek yogurt, Dijon mustard, honey, olive oil, lemon juice, and seasonings until smooth and creamy.
4. Assemble the Power Bowl:
Layer the base (quinoa, farro, or greens) in each bowl.
Add roasted carrots, grilled chicken slices, and cherry tomatoes.
Drizzle generously with mustard cream sauce.
Top with avocado slices and a sprinkle of herbs if desired.
Tips
You can replace chicken with salmon or tofu for variety.
Add roasted chickpeas or pumpkin seeds for crunch.
For a stronger flavor, mix dash of whole-grain mustard into the sauce.
To make it dairy-free, swap Greek yogurt for cashew or coconut yogurt.
frequently asked questions FAQ
Q: Can I meal prep this bowl?
A: Yes! Store components separately — chicken, carrots, and grains can be kept for 3–4 days in the fridge. Add the sauce and greens fresh before serving.
Q: Can I serve it warm or cold?
A: Both work great! Warm it slightly for a cozy dinner or enjoy chilled for a refreshing lunch.
Nutrition information
Calories: ~480 kcal
Protein: 42g
Carbs: 32g
Fat: 18g
Fiber: 6g