Healthy Chicken Sweet Potato Rice Bowl (Easy Recipe)

What’s for dinner? It’s the daily question that can feel like a chore, especially when you’re trying to find a meal that’s healthy, fast, and something the whole family will actually eat. It often feels like you have to pick just two! But what if you could have all three in one perfect, colorful, and satisfying bowl?

This Healthy Chicken & Sweet Potato Rice Bowl is that recipe. It’s a nutrient-dense powerhouse that’s incredibly easy to make. It’s built on a foundation of fluffy brown rice, topped with lean seasoned chicken and sweet, caramelized roasted potatoes. Finished with a creamy, dreamy tahini-lemon drizzle, this sweet potato rice bowl is the perfect one-bowl meal for a busy weeknight or your new go-to for meal prep.

Ingredients for Your Rice Bowl

This recipe comes together with just a few fresh, simple components.

For the Chicken & Sweet Potato Bowl

For the Creamy Tahini Drizzle

this now & bake later ❤️

Timing

This balanced meal comes together faster than most takeout deliveries, making it a true weeknight winner.

• Prep time: 15 minutes (dicing chicken and potatoes)
• Cook time: 20-25 minutes
• Total time: Approximately 35-40 minutes

Step-by-Step Instructions

Step 1: Roast the Sweet Potatoes

First, let’s get the most time-consuming part out of the way. Preheat your oven to 400°F (200°C).

In a medium bowl, toss your diced sweet potatoes with the olive oil, paprika, salt, and pepper until they are all evenly coated. Spread them on a large, parchment-lined baking sheet in a single layer.

• Tip: Don’t crowd the pan! A single layer ensures the potatoes roast and get caramelized. If they’re too close together, they will steam and become mushy.

Roast for about 20 minutes, or until they are tender and have lovely, golden-brown edges.

Step 2: Cook the Chicken

While the sweet potatoes are in the oven, it’s time to cook the chicken. Pat your diced chicken breast dry and season it with salt and pepper.

Heat a splash of olive oil in a large skillet over medium-high heat. Add the seasoned chicken and cook for 6-8 minutes, stirring occasionally, until the chicken is golden brown and cooked through. The internal temperature should reach 165°F (75°C). Once done, set the chicken aside.

Step 3: Whisk the Tahini Drizzle

This is the “magic sauce” that ties the whole bowl together. In a small bowl, add the tahini, fresh lemon juice, and 1 tablespoon of water. Whisk them together.

• Tip: Tahini will often seize up and get very thick when you first add liquid. Don’t panic! Just keep whisking, and add more water, 1 teaspoon at a time, until it smooths out into a creamy, pourable sauce.

Step 4: Assemble Your Sweet Potato Rice Bowl

When all your components are ready, it’s time to build your masterpiece! Start by adding a generous scoop of warm brown rice to each bowl to create your base.

Next, top the rice with a portion of the roasted sweet potatoes and the cooked chicken. Finally, drizzle that luscious tahini sauce all over the top.

Nutritional Information

This is a wonderfully balanced meal, packed with protein, complex carbs, and healthy fats. Here is an estimated nutritional breakdown per bowl (assuming 4 servings).

• Calories: ~460 kcal
• Protein: ~30 g
• Carbohydrates: ~50 g
• Fat: ~16 g
• Fiber: ~8 g

(Note: These values are estimates and will vary based on your specific ingredients. This bowl is a fantastic source of lean protein and Vitamin A!)

Healthier Alternatives

This sweet potato rice bowl is already incredibly healthy, but it’s also a perfect template for customization!

• Make it Vegan/Plant-Based: This is an easy swap. Replace the chicken with a can of rinsed and drained chickpeas. Toss them with the same spices as the sweet potatoes and roast them on the same pan.
• Make it Low-Carb: Swap the brown rice base for fluffy quinoa (which is higher in protein) or cauliflower rice.
• Add More Greens: For an extra nutrient boost, add a handful of fresh spinach or kale to the bottom of the bowl before the warm rice (the heat will gently wilt it).
• Different Drizzle: If you’re not a fan of tahini, a drizzle of pesto or a simple avocado-lime crema would also be delicious.

Serving Suggestions

This bowl is a complete meal, but you can always plus it up with extra toppings for more texture and flavor.

• Meal Prep: This is a perfect recipe for meal prep. Cook all the components and store them in separate airtight containers in the fridge. Assemble your bowls throughout the week for a quick lunch or dinner.
• Add a Crunch: Top your bowl with a sprinkle of toasted sesame seeds, pumpkin seeds (pepitas), or chopped nuts.
• Add Creaminess: A few slices of fresh avocado are a perfect complement to the tahini.
• Add a Tang: A few pickled red onions or a sprinkle of feta cheese adds a bright, tangy flavor that cuts through the richness.

Common Mistakes to Avoid

• Steaming (Not Roasting) the Potatoes: As mentioned in Step 1, if you overcrowd your baking sheet, the potatoes will steam and become soft instead of getting those crispy, caramelized edges.
  • Solution: Use a large sheet pan and give the potatoes space. If you’re doubling the recipe, use two pans.
• Dry, Overcooked Chicken: Chicken breast is lean, so it can go from juicy to dry in a minute.
  • Solution: Use medium-high heat to get a quick sear, and remove it from the pan as soon as it’s cooked through (165°F).
• Clumpy Tahini Sauce: Tahini is notorious for seizing up into a thick paste when you first add water or lemon juice.
  • Solution: Just keep whisking! Add your water slowly and whisk vigorously until it becomes smooth and creamy.

Storing Tips

This recipe is ideal for meal prep. Here’s the best way to store it:

• Refrigerator: Store the cooked rice, chicken, sweet potatoes, and tahini drizzle in separate airtight containers in the fridge for up to 4 days.
• Reheat: Assemble a bowl with the rice, chicken, and potatoes and reheat in the microwave for 90 seconds, or until warmed through.
• Drizzle After: Always add the tahini drizzle after reheating. Do not heat the sauce.
• Freezing: The cooked chicken and brown rice freeze beautifully. The roasted sweet potatoes can become a bit soft upon thawing, but are still delicious.

Conclusion

This Healthy Chicken & Sweet Potato Rice Bowl is proof that you don’t have to choose between fast, healthy, and delicious. It’s a perfectly balanced, nutrient-dense meal that’s packed with flavor, from the smoky roasted potatoes to the savory chicken and the bright, creamy tahini drizzle. It’s a recipe you’ll come back to again and again.

We hope this becomes a new staple in your meal rotation! Try it out and let us know in the comments how it turned out for you. We’d love to hear your feedback. Don’t forget to rate the recipe and subscribe for more easy, healthy meals!

FAQs

Q1. Can I use an air fryer for the chicken and potatoes?

Absolutely! An air fryer is perfect for this.

• For the sweet potatoes: Cook at 380°F (190°C) for 12-15 minutes, shaking the basket halfway through.
• For the chicken: Cook at 400°F (200°C) for 8-10 minutes, or until cooked through.

Q2. What other grains can I use besides brown rice?

This bowl is fantastic with quinoa (for extra protein), farro (for a chewy, nutty texture), or even barley. You can also use cauliflower rice for a low-carb option.

Q3. Can I use chicken thighs instead of breast?

Yes! Chicken thighs will be even more juicy and flavorful. The cooking time will be similar, just ensure they are cooked through to an internal temperature of 165°F (75°C).

Q4. My tahini sauce tastes a little bitter. How can I fix that?

Some tahini brands are more bitter than others. You can easily balance this by adding a small (1/2 teaspoon) touch of maple syrup or honey to the drizzle. The little bit of sweetness cuts the bitterness without making the sauce sweet.

Healthy Chicken Sweet Potato Rice Bowl (Easy Recipe)

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• Author: Evelyn Marcella Rivera
• Total Time: 40 minutes
• Yield: 4 Servings 1x

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Description

 

This Healthy Chicken & Sweet Potato Rice Bowl is a nutrient-dense powerhouse that’s incredibly easy to make. It’s built on a foundation of fluffy brown rice, topped with lean seasoned chicken and sweet, caramelized roasted potatoes. Finished with a creamy, dreamy tahini-lemon drizzle, this sweet potato rice bowl is the perfect one-bowl meal for a busy weeknight or your new go-to for meal prep.

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Ingredients

Units USM Scale 1x2x3x

For the Chicken & Sweet Potato Bowl:

• 1 lb Boneless, skinless chicken breast, diced
• 2 cups Sweet potatoes, diced
• 2 cups Cooked brown rice, warm
• 1 tablespoon Olive oil
• 1 teaspoon Smoked paprika
• To taste Salt and black pepper

For the Creamy Tahini Drizzle:

 

• 2 tablespoons Tahini
• 1 tablespoon Fresh lemon juice
• 1 tablespoon Water (or more, to thin)

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Instructions

 

1. Roast the Sweet Potatoes: Preheat your oven to 400°F (200°C). In a medium bowl, toss the diced sweet potatoes with the olive oil, paprika, salt, and pepper until evenly coated. Spread them on a large, parchment-lined baking sheet in a single layer.
2. Roast for about 20 minutes, or until they are tender and have lovely, golden-brown edges.
3. Cook the Chicken: While the sweet potatoes are in the oven, pat the diced chicken breast dry and season it with salt and pepper. Heat a splash of olive oil in a large skillet over medium-high heat.
4. Add the seasoned chicken and cook for 6-8 minutes, stirring occasionally, until the chicken is golden brown and cooked through (internal temperature should reach 165°F). Set aside.
5. Whisk the Tahini Drizzle: In a small bowl, add the tahini, fresh lemon juice, and 1 tablespoon of water. Whisk them together. Add more water, 1 teaspoon at a time, until it smooths out into a creamy, pourable sauce.
6. Assemble Your Bowl: Add a generous scoop of warm brown rice to each bowl. Top the rice with a portion of the roasted sweet potatoes and the cooked chicken. Drizzle the tahini sauce all over the top.

Notes

• Sweet Potato Tip: Don’t crowd the pan! A single layer ensures the potatoes roast and get caramelized. If they’re too close together, they will steam and become mushy.
• Tahini Tip: Tahini will often seize up and get very thick when you first add liquid. Don’t panic! Just keep whisking, and add more water, 1 teaspoon at a time, until it smooths out into a creamy, pourable sauce.

• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Category: Main Course, Dinner, Bowl
• Method: Roasting, Sautéing
• Cuisine: American, Healthy

Nutrition

• Serving Size: 1 bowl
• Calories: 460 kcal
• Sugar: 6 g
• Sodium: 350 mg
• Fat: 16 g
• Saturated Fat: 2.5 g
• Unsaturated Fat: 13.5 g
• Trans Fat: 0 g
• Carbohydrates: 50 g
• Fiber: 8 g
• Protein: 30 g
• Cholesterol: 70 mg