I’ve been making this Healthy Chicken & Sweet Potato Rice Bowl for quick weeknight dinners and meal prep for months. It’s a simple, balanced bowl that marries tender grilled chicken, caramelized roasted sweet potatoes, and a base of rice for comfort and staying power. What makes it so reliable is how little fuss it needs—and how easy it is to customize with whatever fresh vegetables you have on hand. If you like straightforward chicken dinners, this is in the same family as some of my favorite best chicken breast recipes for healthy weeknights.
Why you’ll love this dish
This bowl is a winner when you want nutritious, filling food without complicated steps. It’s:
- Fast: most of the work happens while the sweet potatoes roast.
- Balanced: lean protein, complex carbs, and roasted veg in one bowl.
- Flexible: swap rice types, change spices, or add an avocado for healthy fats.
- Family-friendly: mild flavors that kids and adults both enjoy.
“Perfect for busy nights—sweet potatoes get golden and sweet, while the chicken stays juicy. Make extra rice and you’re set for lunches all week.” — home cook review
If you’re building a rotation of weeknight staples, you may also like these other healthy chicken breast ideas that keep dinner varied.
Step-by-step overview
You’ll roast the sweet potatoes, cook the chicken, and assemble bowls with rice and fresh vegetables. Rough timeline:
- Preheat oven and prep sweet potatoes (25–30 minutes to roast).
- While potatoes roast, season and cook chicken (grill or bake ~12–15 minutes total).
- Rest and slice chicken; chop vegetables.
- Layer rice, roasted sweet potatoes, chicken, and veggies. Add avocado or hummus if desired.
This quick roadmap helps you multitask efficiently so nothing sits cold by the time you serve.
What you’ll need
- 1 lb chicken breast (about 2 medium breasts)
- 2 medium sweet potatoes
- 2 cups cooked rice (brown or white)
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- Salt and pepper to taste
- Fresh vegetables (e.g., bell peppers, broccoli, spinach)
- Optional: avocado or hummus for topping
Substitutions & notes:
- Rice: brown rice adds fiber and nuttier flavor; jasmine or basmati white rice works if you prefer a softer texture.
- Oil: use avocado oil in place of olive oil if roasting at higher heat.
- Spice swaps: try cumin and chili powder for a southwestern twist, or use smoked paprika for deeper flavor. For a pepper-forward change, see this black pepper chicken stir-fry for inspiration on seasoning balance.
Step-by-step instructions
- Preheat your oven to 425°F (220°C).
- Peel (optional) and dice the sweet potatoes into 1-inch cubes. Toss them in a bowl with 1 tablespoon olive oil, garlic powder, paprika, salt, and pepper until coated.
- Spread the sweet potatoes in a single layer on a baking sheet. Roast for 25–30 minutes, turning once, until tender and slightly caramelized.
- Meanwhile, season the chicken breasts with salt and pepper. Heat a grill pan or preheat your oven to 400°F (200°C) if baking.
- Grill the chicken about 6–7 minutes per side over medium-high heat, or bake for 18–22 minutes, until the internal temperature reaches 165°F (74°C).
- Remove chicken from heat and let it rest for 5 minutes. Slice thinly against the grain.
- Warm the cooked rice if needed. Divide rice between bowls. Top with roasted sweet potatoes, sliced chicken, and fresh vegetables.
- Finish bowls with sliced avocado or a dollop of hummus. Season with an extra pinch of salt and a drizzle of olive oil if desired.
Best ways to enjoy it
- Plating: spoon rice into a shallow bowl, fan sliced chicken down one side, pile sweet potatoes opposite, and nestle fresh vegetables between. Add avocado for cream and color.
- Pairings: a light green salad or quick cucumber-tomato salad, and a crisp white wine or iced tea.
- Meal prep: assemble components in meal prep containers and add avocado the day you eat it to avoid browning.
Storage and reheating tips
- Refrigerator: Store in airtight containers for up to 3–4 days. Keep avocado separate or add it fresh.
- Freezing: Freeze components separately (cooked chicken and roasted sweet potatoes freeze well). Rice can be frozen for up to 2 months. Thaw overnight in the fridge before reheating.
- Reheating: Microwave covered for 1–2 minutes, stirring halfway. For best texture, reheat chicken and sweet potatoes in a 350°F (175°C) oven for 10–12 minutes and warm rice separately.
- Food safety: Refrigerate within two hours of cooking. Reheat leftovers to 165°F (74°C) before serving.
Helpful cooking tips
- Even cubes: Cut sweet potatoes into uniform pieces so they roast evenly.
- High heat for caramelization: 425°F gives sweet potatoes a crisp exterior and sweet interior.
- Rest the chicken: This keeps juices from running out when you slice it.
- One-pan shortcut: Roast sweet potatoes and cook chicken on the same baking sheet if you space them out and the chicken is in small slices; watch timing closely.
- For weeknight speed: Use rotisserie chicken to skip cooking chicken altogether and save 10–15 minutes—great in a pinch and still nutritious. For a tropical flavor swap, check this coconut chicken and rice idea for inspiration.
Recipe variations
- Mediterranean: Swap paprika for oregano and lemon, add olives, cucumber, and tzatziki instead of hummus.
- Spicy: Toss sweet potatoes with chili powder and cayenne; use a smoky sriracha drizzle.
- Vegetarian: Replace chicken with baked tofu or roasted chickpeas for a protein-packed vegan bowl.
- Grain swap: Use quinoa, farro, or cauliflower rice for lower-carb or gluten-free options.
- Sheet-pan meal: Roast thinly sliced chicken with sweet potatoes and broccoli on one tray for a one-dish dinner—check chicken thickness to avoid overcooking.
Common questions
Q: How long does this take from start to finish?
A: About 35–45 minutes total: 25–30 minutes roasting time plus prep and chicken cooking. Multitasking during the roast saves time.
Q: Can I use frozen sweet potatoes?
A: Yes—thawed frozen sweet potato cubes roast well. Pat dry to avoid steaming and reduce roast time by a few minutes.
Q: What’s the best way to keep chicken juicy?
A: Don’t overcook; aim for an internal temp of 165°F (74°C). Let it rest 5 minutes before slicing to redistribute juices.
Q: Can I assemble bowls ahead of time for lunches?
A: Yes. Store components separately if possible (rice, veggies, chicken, sweet potatoes). Add avocado or hummus just before eating.
Q: Is this meal balanced for meal prep?
A: Yes—protein from chicken, complex carbs from rice and sweet potatoes, and fiber/vitamins from vegetables. Add healthy fat like avocado for satiety.
Conclusion
This Healthy Chicken & Sweet Potato Rice Bowl is a versatile, nutritious choice for busy nights or make-ahead lunches. For further recipe inspiration and different flavor takes, try this roasted variation: Roasted Sweet Potato, Chicken, Kale, and Rice Bowls for Two, or explore a creamier, spiced option like Blackened Chicken Brown Rice Bowls. These give ideas for swaps, sauces, and plating to keep your bowls interesting week after week.
Healthy Chicken & Sweet Potato Rice Bowl
Ingredients
For the Bowl
- 1 lb chicken breast about 2 medium breasts
- 2 medium sweet potatoes
- 2 cups cooked rice brown or white
- 2 tablespoons olive oil or avocado oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- Salt and pepper to taste
- Fresh vegetables e.g., bell peppers, broccoli, spinach
- Optional: avocado or hummus for topping
Instructions
Preparation
- Preheat your oven to 425°F (220°C).
- Peel (optional) and dice the sweet potatoes into 1-inch cubes. Toss them in a bowl with 1 tablespoon olive oil, garlic powder, paprika, salt, and pepper until coated.
Roasting Sweet Potatoes
- Spread the sweet potatoes in a single layer on a baking sheet. Roast for 25–30 minutes, turning once, until tender and slightly caramelized.
Cooking Chicken
- Meanwhile, season the chicken breasts with salt and pepper. Heat a grill pan or preheat your oven to 400°F (200°C) if baking.
- Grill the chicken about 6–7 minutes per side over medium-high heat, or bake for 18–22 minutes, until the internal temperature reaches 165°F (74°C).
- Remove chicken from heat and let it rest for 5 minutes. Slice thinly against the grain.
Assembling Bowls
- Warm the cooked rice if needed. Divide rice between bowls. Top with roasted sweet potatoes, sliced chicken, and fresh vegetables.
- Finish bowls with sliced avocado or a dollop of hummus. Season with an extra pinch of salt and a drizzle of olive oil if desired.
