Mediterranean Healthy Grilled Chicken & Sweet Potato Rice Bowl with Fresh Veggies and Light Garlic Yogurt Sauce
Mediterranean Healthy Grilled Chicken & Sweet Potato Rice Bowl is a balanced, colorful meal built around simple, nourishing ingredients. Juicy grilled chicken marinated with olive oil, lemon, and herbs sits on a base of fluffy rice and roasted sweet potatoes, then gets finished with crisp fresh vegetables and a light garlic yogurt sauce. This bowl delivers protein, fiber, healthy fats, and bright Mediterranean flavors without feeling heavy. It’s the kind of meal that works just as well for weeknight dinners as it does for meal prep, staying fresh and satisfying even after reheating. Every element has a purpose, from the natural sweetness of the potatoes to the cooling creaminess of the yogurt sauce, creating a bowl that’s wholesome, filling, and full of contrast.
Prep time: 25 minutes
Cook time: 30 minutes
Total time: 55 minutes
Serves: 4
Ingredients
For the Grilled Chicken
1½ pounds boneless, skinless chicken breasts
3 tablespoons extra virgin olive oil
Juice of 1 lemon
3 garlic cloves, minced
1 teaspoon dried oregano
½ teaspoon dried paprika
½ teaspoon dried thyme
Salt and black pepper to taste
For the Sweet Potatoes
2 medium sweet potatoes, peeled and cubed
1½ tablespoons olive oil
½ teaspoon smoked paprika
½ teaspoon dried oregano
Salt and black pepper to taste
For the Rice
1½ cups uncooked brown or white rice
3 cups water or low sodium broth
Pinch of salt
For the Fresh Veggies
1 cup cherry tomatoes, halved
1 cup cucumber, diced
½ cup red bell pepper, diced
¼ cup red onion, finely sliced
Fresh parsley or dill, chopped
For the Light Garlic Yogurt Sauce
1 cup plain Greek yogurt
1 tablespoon olive oil
1 tablespoon lemon juice
1 small garlic clove, finely grated
Salt to taste
1 to 2 tablespoons water to thin, if needed
Instructions
In a bowl, whisk together olive oil, lemon juice, garlic, oregano, paprika, thyme, salt, and pepper. Add the chicken and toss to coat evenly. Set aside to marinate for at least 15 minutes.
Preheat the oven to 425°F (220°C). Toss the sweet potato cubes with olive oil, smoked paprika, oregano, salt, and pepper. Spread evenly on a baking sheet.
Roast the sweet potatoes for 25 to 30 minutes, flipping halfway through, until tender inside and caramelized on the edges.
While the potatoes roast, rinse the rice and add it to a saucepan with water or broth and a pinch of salt. Bring to a boil, reduce heat, cover, and simmer until cooked and fluffy.
Preheat a grill pan or outdoor grill over medium heat. Lightly oil the grates.
Grill the chicken for 5 to 6 minutes per side, depending on thickness, until cooked through and nicely charred. Remove from heat and let rest for 5 minutes.
In a small bowl, mix Greek yogurt, olive oil, lemon juice, grated garlic, and salt. Add water gradually until the sauce reaches a drizzleable consistency.
Slice the rested chicken into strips.
Assemble the bowls by dividing rice between four bowls. Top with roasted sweet potatoes, grilled chicken, and fresh vegetables.
Drizzle generously with garlic yogurt sauce and finish with fresh herbs before serving.
Tips
Pound chicken lightly for even grilling.
Marinate chicken briefly for flavor without overpowering it.
Roast sweet potatoes at high heat for caramelization.
Use parchment paper for easy cleanup.
Let chicken rest before slicing to keep it juicy.
Adjust yogurt sauce thickness to preference.
Use fresh lemon juice for brighter flavor.
Season each component lightly for balance.
Chop vegetables evenly for better texture.
Assemble bowls just before serving for freshness.
Variations
Swap rice for quinoa or farro.
Use grilled shrimp instead of chicken.
Add roasted chickpeas for extra fiber.
Replace sweet potatoes with roasted squash.
Add olives or capers for briny contrast.
Make it spicy with chili flakes or harissa.
Use dairy free yogurt for a lactose free version.
Add avocado slices for healthy fats.
Serve with a tahini yogurt sauce instead.
Turn it into a wrap using warm flatbread.
Q&A
Can I meal prep this bowl?
Yes, all components store well for up to three days.
Can I use chicken thighs?
Yes, they stay extra juicy when grilled.
Is this bowl gluten free?
Yes, if using plain rice and yogurt.
Can I cook the chicken in a pan?
Absolutely, a skillet works well.
How do I keep rice fluffy?
Let it steam off heat before fluffing.
Can I use store bought sauce?
Homemade yogurt sauce tastes fresher but store bought works.
Is this good cold?
Yes, it works well as a chilled lunch bowl.
Can I add greens?
Spinach or arugula are great additions.
How do I reheat it?
Reheat chicken and rice gently, add sauce after.
What drinks pair well?
Sparkling water with lemon or iced herbal tea.
Nutrition
(Per Serving, Approximate)
Calories: 520
Protein: 38g
Carbohydrates: 48g
Fat: 20g
Fiber: 6g
Sugar: 7g
Conclusion
Mediterranean Healthy Grilled Chicken & Sweet Potato Rice Bowl is a meal that checks every box. It’s nourishing, flavorful, and flexible enough to fit into busy routines or relaxed dinners. With tender grilled chicken, caramelized sweet potatoes, fresh vegetables, and a cooling garlic yogurt sauce, this bowl delivers satisfaction without excess. Once you make it, it’s likely to become a reliable favorite for healthy, Mediterranean inspired eating.