Chicken and Sweet Potato Bowls

Bowls are having a moment, and for good reason. They’re flexible, customizable, and when done right, they deliver balanced nutrition and great flavor all in one dish. These chicken and sweet potato bowls check every box with roasted sweet potatoes that get caramelized edges, tender pan-seared chicken, fluffy rice, and a creamy spiced sauce that ties everything together. The whole thing takes about 40 minutes, and you can prep components ahead to make weeknight assembly even faster.

What makes these bowls work is the balance between textures and flavors. The sweet potatoes bring natural sweetness and soft, creamy texture. The chicken adds protein and savory depth. The rice provides a neutral base that soaks up the sauce. And that creamy spiced sauce, with its tang from Greek yogurt and heat from sriracha, brings everything together into something cohesive and satisfying.

These bowls also scale perfectly for meal prep. Make everything on Sunday, store the components separately, and you’ve got healthy lunches or quick dinners ready to assemble all week. The ingredients stay fresh, and you can customize each bowl based on what sounds good that day.

Why You’ll Love These Chicken and Sweet Potato Bowls

The combination of protein, complex carbs, and vegetables creates a complete, balanced meal that keeps you satisfied for hours. At about 450 calories per bowl with plenty of protein and fiber, it’s the kind of dinner that fuels your body without feeling heavy.

Everything comes together in under 40 minutes with straightforward cooking methods. The sweet potatoes roast in the oven while you cook the chicken on the stovetop, and the rice can simmer at the same time. Efficient timing means dinner is ready quickly without requiring advanced cooking skills.

The creamy spiced sauce is what elevates these bowls from simple to special. Using Greek yogurt instead of mayonnaise keeps it lighter while adding protein and tang. The lime juice brightens everything, and the sriracha brings just enough heat to wake up your palate without overwhelming the other flavors.

You can customize these bowls endlessly based on what you have or what sounds good. Swap the chicken for shrimp, tofu, or chickpeas. Use quinoa instead of rice. Add different vegetables like roasted broccoli, sautéed spinach, or fresh cucumber. The basic framework stays the same while adapting to your preferences or dietary needs.

Leftovers hold up beautifully when stored properly. Keep the components separated and the bowls stay fresh for up to four days. This makes them ideal for meal prep, and many people find they actually prefer eating these throughout the week rather than making everything fresh each time.

Ingredients for Chicken and Sweet Potato Bowls

I choose medium sweet potatoes that feel firm and have smooth skin without soft spots. They roast more evenly when cut into uniform cubes, and smaller pieces get those crispy, caramelized edges that make them irresistible.

Roasted Sweet Potatoes:

• 2 medium sweet potatoes, peeled and cubed
• 1 tbsp olive oil
• ½ tsp paprika
• ¼ tsp garlic powder
• Salt and black pepper to taste

Pan-Seared Chicken:

• 1 lb boneless, skinless chicken breast, cut into 1-inch cubes
• 1 tbsp olive oil
• ½ tsp garlic powder
• ½ tsp onion powder
• Salt and black pepper to taste

Fluffy Rice Base:

• 2 cups cooked white or brown rice

Creamy Spiced Sauce:

• ½ cup Greek yogurt (plain) or mayonnaise
• 1 tbsp lime juice
• 1 tsp sriracha, or to taste
• ½ tsp cumin
• ¼ tsp paprika
• Pinch of cayenne pepper, optional
• Salt to taste

Optional Add-ins and Garnish:

• 1 cup steamed or sautéed green vegetables (spinach, broccoli, or chopped cucumber)
• Fresh cilantro or parsley, chopped, for garnish

For the chicken, cutting it into 1-inch cubes ensures quick, even cooking. Smaller pieces dry out, while larger chunks take too long and can end up with raw centers. Pat the chicken dry before seasoning so the spices adhere properly and you get better browning.

Greek yogurt in the sauce adds tang and keeps things lighter than mayonnaise. If you prefer richer flavor, use mayo or do half and half. Either way, the lime juice and sriracha create a bright, spicy kick that complements the sweet potatoes beautifully.

Brown rice adds more fiber and a nuttier flavor than white rice, but it takes longer to cook. If you’re short on time, use quick-cooking white rice or even microwaveable rice packets. The rice is mainly a vehicle for the other flavors, so choose what’s convenient.

Fresh herbs at the end make a difference. Cilantro adds bright, citrusy notes that pair well with the lime in the sauce, while parsley brings a milder, fresh element. Use whichever you prefer or have on hand.

How to Make Chicken and Sweet Potato Bowls

The key to efficient timing is starting the sweet potatoes first since they take the longest. While they roast, cook the chicken and rice, then make the sauce last.

1. Roast the sweet potatoes: Preheat your oven to 400°F. Peel the sweet potatoes and cut them into roughly 1-inch cubes, trying to keep them similar in size so they cook evenly. In a large bowl, toss the cubed sweet potatoes with 1 tablespoon olive oil, paprika, garlic powder, salt, and black pepper until evenly coated. Spread them in a single layer on a baking sheet, making sure they’re not crowded. Overcrowding causes them to steam instead of roast. Roast for 20 to 25 minutes, flipping them halfway through, until tender inside and caramelized on the edges. They should pierce easily with a fork and have some crispy, browned spots.
2. Cook the chicken: While the sweet potatoes roast, cut the chicken breast into 1-inch cubes and pat them dry with paper towels. In a small bowl, combine the garlic powder, onion powder, salt, and black pepper. Sprinkle this seasoning evenly over the chicken cubes. Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Once the oil shimmers, add the chicken in a single layer. Cook undisturbed for 3 to 4 minutes to develop a golden crust, then flip and cook another 3 to 4 minutes until the chicken is cooked through and reaches an internal temperature of 165°F. The cubes should be golden brown on the outside and no longer pink inside. Transfer to a plate and set aside.
3. Make the sauce: In a small mixing bowl, whisk together the Greek yogurt, lime juice, sriracha, cumin, paprika, and cayenne pepper if using. Mix until smooth and creamy. Taste and add salt as needed. The sauce should be thick but pourable. If it seems too thick, add a teaspoon of water at a time until you reach the consistency you like. Adjust the sriracha based on your heat preference; start with less if you’re sensitive to spice.
4. Prepare the rice and vegetables: Cook your rice according to package directions if you haven’t already. For white rice, this usually takes about 15 to 18 minutes. Brown rice takes 40 to 45 minutes, so plan accordingly or use pre-cooked rice. If you’re adding green vegetables, steam broccoli for about 5 minutes until tender-crisp, or quickly sauté spinach in a bit of olive oil for 2 to 3 minutes until wilted. Raw cucumber can be chopped and added fresh without cooking.
5. Assemble the bowls: Divide the cooked rice among four bowls, creating a base layer. Top each bowl with roasted sweet potatoes and pan-seared chicken, arranging them so you can see all the components. Add your choice of green vegetables if using. Drizzle the creamy spiced sauce generously over everything. Garnish with fresh cilantro or parsley for color and freshness.
6. Serve immediately: These bowls are best enjoyed right away while the chicken and sweet potatoes are still warm and the rice is fluffy. The contrast between warm ingredients and cool, tangy sauce creates the perfect balance.

One common mistake is not spreading the sweet potatoes in a single layer. When they’re piled on top of each other, they release steam and become mushy instead of developing those caramelized edges. Give them space and flip them halfway through for the best texture.

What to Serve with Chicken and Sweet Potato Bowls

These bowls are already a complete meal with protein, carbs, and vegetables, but a few simple sides can round things out nicely.

Pita Chips: Baked pita chips or whole grain crackers on the side add crunch and are perfect for scooping up extra sauce. They also make the meal feel more substantial if you’re feeding hungry appetites.

Simple Side Salad: A basic green salad with mixed lettuce, shredded carrots, and a light vinaigrette keeps things fresh. The crisp, cool vegetables complement the warm bowl components.

Hummus: A small side of hummus with carrot sticks or bell pepper strips adds extra protein and gives you another way to enjoy vegetables. The creamy texture pairs well with the spiced sauce in the bowls.

Pickled Vegetables: Quick-pickled red onions, cucumbers, or jalapeños add tang and crunch. The acidity cuts through the richness of the sauce and adds another layer of flavor.

Fresh Fruit: Sliced mango, pineapple, or orange segments provide a sweet, refreshing contrast to the savory bowls. They’re especially nice if you’ve made the sauce on the spicier side.

Naan or Flatbread: Warm naan or flatbread works well for soaking up the sauce and adds a soft, chewy texture. You can also use it to scoop up the chicken and sweet potatoes for a different eating experience.

Roasted Chickpeas: Crispy roasted chickpeas seasoned with cumin and paprika add extra protein and a crunchy element. They also reinforce the warm spices already present in the bowls.

Pro Tips & Variations

Cut everything the same size so it cooks evenly. Sweet potato cubes and chicken pieces that are uniform in size finish at the same time, preventing some from being undercooked while others are overdone.

Don’t skip flipping the sweet potatoes halfway through roasting. This ensures even browning and caramelization on multiple sides rather than just the bottom.

Let the chicken develop a crust by not moving it around constantly in the pan. Place the pieces in the skillet and resist touching them for at least 3 minutes so they can form that flavorful golden exterior.

Make extra sauce if you love it. Double the recipe and keep it in the fridge for up to a week. Use it on other grain bowls, as a sandwich spread, or as a dip for vegetables.

For a vegetarian version, replace the chicken with crispy baked tofu, roasted chickpeas, or black beans. Season them with the same spices for consistent flavor throughout the bowl.

Try different grains like quinoa, farro, or cauliflower rice for variety. Each brings a different texture and nutritional profile while keeping the basic concept intact.

Add more vegetables based on what’s in season or what you have on hand. Roasted Brussels sprouts, sautéed kale, shredded purple cabbage, or cherry tomatoes all work beautifully in these bowls.

Make it spicier by increasing the sriracha in the sauce or adding diced jalapeños to the bowls. For milder flavor, reduce the sriracha to just ½ teaspoon or skip the cayenne pepper entirely.

Use different proteins like shrimp, salmon, ground turkey, or even hard-boiled eggs. The basic bowl framework adapts to whatever protein you prefer or have available.

Try a different sauce by swapping the yogurt base for tahini, peanut butter, or avocado-based dressing. Each creates a completely different flavor profile while maintaining the creamy texture.

Storage & Reheating Tips

Store each component separately in airtight containers in the refrigerator for up to four days. Keep the rice, chicken, sweet potatoes, and sauce in different containers to maintain the best texture and prevent the rice from absorbing too much sauce.

To reheat, warm the chicken and sweet potatoes in the microwave for 1 to 2 minutes or in a skillet over medium heat until heated through. The rice can be microwaved with a damp paper towel over it to add moisture and prevent drying out. The sauce should stay cold and be added just before eating.

For meal prep, portion everything into individual containers if you want grab-and-go lunches. Keep the sauce in small separate containers or drizzle it over just before eating to prevent the bowls from getting soggy.

The chicken and sweet potatoes freeze reasonably well for up to two months. Cool them completely before transferring to freezer-safe containers. Thaw overnight in the refrigerator and reheat gently. The rice can freeze too, though the texture changes slightly. The sauce doesn’t freeze well, so make it fresh when you’re ready to eat.

Leftover components work in other dishes. Chop the chicken for salads or wraps. Mash the sweet potatoes and use them as a side dish or toast topping. Mix the rice with scrambled eggs for a quick breakfast. The sauce doubles as a veggie dip or sandwich spread.

Common Questions

Can I use chicken thighs instead of breast? Absolutely. Boneless, skinless chicken thighs stay juicier and have more flavor than breast meat. They take about the same cooking time, just make sure they reach 165°F internally.

What if I don’t have Greek yogurt? Use mayonnaise for a richer sauce, sour cream for similar tang, or even mashed avocado for a creamy, dairy-free option. Adjust the seasonings to taste since each base has a different flavor profile.

Can I make these bowls vegan? Yes. Replace the chicken with crispy tofu, tempeh, or chickpeas. Use a dairy-free yogurt or tahini-based sauce instead of Greek yogurt. Everything else stays the same.

How do I keep the sweet potatoes from getting mushy? Make sure they’re spread in a single layer on the baking sheet without crowding. Flip them halfway through roasting. Don’t cover them with foil, which traps steam and prevents browning.

Can I prep these bowls completely ahead? You can prep all the components and store them separately, but I recommend assembling each bowl fresh when you’re ready to eat. This keeps the textures at their best and prevents the rice from getting soggy.

These chicken and sweet potato bowls deliver healthy, balanced nutrition with bold flavors and satisfying textures. They’re simple enough for weeknight cooking but interesting enough that you won’t get bored eating them throughout the week. Give them a try when you want a dinner that’s both nutritious and delicious.

Chicken and Sweet Potato Bowls

Healthy bowls featuring roasted sweet potatoes, pan-seared chicken, fluffy rice, and a creamy spiced sauce for a balanced, customizable dinner.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 40 minutes mins

Servings: 4 servings

Course: Dinner, Lunch, Main Course

Cuisine: American, Healthy

Calories: 450

Ingredients Equipment Method Notes

Ingredients

  

• 2 medium sweet potatoes peeled and cubed
• 1 tbsp olive oil for sweet potatoes
• 0.5 tsp paprika
• 0.25 tsp garlic powder for sweet potatoes
• salt and black pepper to taste for sweet potatoes
• 1 lb boneless, skinless chicken breast cut into 1-inch cubes
• 1 tbsp olive oil for chicken
• 0.5 tsp garlic powder for chicken
• 0.5 tsp onion powder
• salt and black pepper to taste for chicken
• 2 cups cooked white or brown rice
• 0.5 cup Greek yogurt plain, or mayonnaise
• 1 tbsp lime juice
• 1 tsp sriracha or to taste
• 0.5 tsp cumin
• 0.25 tsp paprika for sauce
• 1 pinch cayenne pepper optional
• salt to taste for sauce
• 1 cup steamed or sautéed green vegetables spinach, broccoli, or chopped cucumber, optional
• fresh cilantro or parsley chopped, for garnish

Equipment

• baking sheet
• large skillet
• small mixing bowl
• measuring cups and spoons

Method

 

1. Preheat oven to 400°F. Peel sweet potatoes and cut into roughly 1-inch cubes. Toss with 1 tablespoon olive oil, paprika, garlic powder, salt, and black pepper. Spread in a single layer on a baking sheet. Roast for 20 to 25 minutes, flipping halfway through, until tender inside and caramelized on the edges.
2. Cut chicken breast into 1-inch cubes and pat dry. Combine garlic powder, onion powder, salt, and black pepper in a small bowl. Sprinkle seasoning evenly over chicken cubes.
3. Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add chicken in a single layer and cook undisturbed for 3 to 4 minutes. Flip and cook another 3 to 4 minutes until golden brown and cooked through to 165°F. Transfer to a plate.
4. In a small mixing bowl, whisk together Greek yogurt, lime juice, sriracha, cumin, paprika, and cayenne pepper if using. Mix until smooth and creamy. Taste and add salt as needed. If too thick, add water 1 teaspoon at a time.
5. Cook rice according to package directions if not already prepared. Steam or sauté green vegetables if using.
6. Divide cooked rice among four bowls. Top each with roasted sweet potatoes, pan-seared chicken, and green vegetables if using. Drizzle generously with creamy spiced sauce. Garnish with fresh cilantro or parsley. Serve immediately.

Notes

For meal prep, store components separately in airtight containers for up to 4 days. Assemble bowls just before eating. Adjust sriracha to preferred spice level. Can substitute chicken with shrimp, tofu, chickpeas, or black beans. Use quinoa, farro, or cauliflower rice instead of regular rice. Add different vegetables like roasted Brussels sprouts, sautéed kale, or cherry tomatoes. Sauce can be doubled and stored for up to a week. Spread sweet potatoes in single layer for best caramelization.