Healthy Chicken and Sweet Potato Rice Bowl
This wholesome bowl features juicy herbed chicken, roasted sweet potatoes, fluffy rice, and fresh vegetables — all brought together with a light lemon-garlic dressing. It’s a perfect all-in-one meal that’s high in protein, fiber-rich, and full of vibrant Mediterranean flavor.
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Ingredients
For the Chicken
450g (1 lb) chicken breast or thighs, cut into bite-size pieces
1 tbsp olive oil
1 tsp garlic powder
½ tsp paprika
½ tsp dried oregano
½ tsp cumin
Salt and black pepper, to taste
Juice of ½ lemon
For the Sweet Potatoes
2 medium sweet potatoes, peeled and cubed
1 tbsp olive oil
½ tsp paprika
¼ tsp cinnamon
Salt and black pepper, to taste
For the Bowl
1½ cups cooked brown rice, basmati rice, or quinoa
1 cup baby spinach or arugula
½ cup cherry tomatoes, halved
½ small cucumber, diced
¼ red onion, thinly sliced
2 tbsp crumbled feta
1 tbsp toasted nuts or seeds
For the Lemon Garlic Dressing
2 tbsp olive oil
Juice of 1 lemon
1 tsp honey or maple syrup
1 clove garlic, minced
Salt and black pepper, to taste
Instructions
1. Roast the Sweet Potatoes
Preheat oven to 400°F (200°C).
Toss sweet potato cubes with olive oil, paprika, cinnamon (if using), salt, and pepper.
Spread evenly on a parchment-lined baking sheet and roast for 20–25 minutes, flipping halfway, until golden and tender.
2. Cook the Chicken
In a bowl, toss chicken pieces with olive oil, garlic powder, paprika, oregano, cumin, salt, pepper, and lemon juice.
Heat a nonstick pan over medium heat and cook for 6–8 minutes, stirring occasionally, until golden brown and fully cooked through.
Set aside and keep warm.
3. Prepare the Dressing
In a small bowl, whisk together olive oil, lemon juice, honey, garlic, salt, and pepper until emulsified.
4. Assemble the Bowl
Add a base of rice to each bowl.
Top with roasted sweet potatoes, chicken, and fresh greens.
Add cucumber, cherry tomatoes, and red onion.
Drizzle with lemon garlic dressing.
Sprinkle feta and toasted nuts on top for extra flavor and crunch.
Notes & Tips
Grain swap: Use cauliflower rice or quinoa for a lighter option.
Meal prep: This bowl keeps well for 3–4 days — store components separately and add dressing just before eating.
Extra flavor: Add a dollop of hummus or tzatziki for a Mediterranean twist.
Vegetarian version: Replace chicken with chickpeas or tofu.
Frequently Asked Questions
Q: Can I air fry the sweet potatoes?
Yes! Air fry at 375°F (190°C) for about 12–15 minutes, shaking halfway through until crispy and tender.
Q: Can I use leftover chicken?
Absolutely — grilled, roasted, or shredded chicken works perfectly here.
Q: Can I serve it cold?
Yes, it’s also delicious as a chilled meal prep bowl — perfect for lunch on the go.
Nutritional Information
Calories: 450
Protein: 32g
Fat: 17g
Carbohydrates: 40g
Fiber: 5g
Sugar: 6g