This Chicken and Sweet Potato Rice Bowl combines lean protein, complex carbohydrates, and vibrant flavors for a nutritious and satisfying meal. The combination of seasoned chicken breast, roasted sweet potatoes, and hearty brown rice creates a perfectly balanced bowl that’s drizzled with a creamy tahini sauce. Ready in under 30 minutes, this recipe is perfect for meal prep, quick weeknight dinners, or a post-workout meal that will keep you energized throughout the day.

Why You’ll Love This Recipe

• Nutritionally balanced with protein, complex carbs, and healthy fats
• Meal-prep friendly – components can be prepared ahead of time
• Customizable to suit your dietary preferences and what’s in your pantry
• Ready in under 30 minutes for a quick and healthy meal option
• Budget-friendly using simple, accessible ingredients
• Naturally gluten-free (when using certified gluten-free ingredients)
• Perfect for leftovers as flavors develop even more overnight

Ingredients

For the Bowl:

• 1 pound chicken breast, diced and seasoned with salt and pepper
• 2 cups sweet potatoes, diced (about 2 medium sweet potatoes)
• 2 cups cooked brown rice
• 1 tablespoon olive oil
• 1 teaspoon paprika
• Salt and pepper, to taste

For the Tahini Drizzle:

• 2 tablespoons tahini
• 1 tablespoon fresh lemon juice
• 1 tablespoon water (add more for desired consistency)

Instructions

1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. Prepare the sweet potatoes by tossing the diced sweet potatoes with olive oil, paprika, salt, and pepper in a bowl until evenly coated.
3. Roast the sweet potatoes by spreading them in a single layer on the prepared baking sheet. Bake for 18-20 minutes or until tender and slightly caramelized around the edges, turning halfway through cooking time.
4. Cook the chicken in a non-stick skillet over medium-high heat until browned and fully cooked through (internal temperature of 165°F/74°C), about 6-8 minutes, stirring occasionally.
5. Make the tahini drizzle by whisking together tahini, lemon juice, and water in a small bowl until smooth. Add more water if needed to reach a pourable consistency.
6. Assemble the bowls by dividing the cooked brown rice between serving bowls, then topping each with the cooked chicken and roasted sweet potatoes.
7. Finish and serve by drizzling each bowl with the tahini sauce before serving. Enjoy warm!

Variations

Vegetarian Version

Replace chicken with chickpeas, black beans, or tofu cubes seasoned with the same spices.

Vegan Option

Use plant-based protein instead of chicken and ensure your tahini is vegan-friendly.

Spicy Kick

Add 1/4 teaspoon cayenne pepper to the sweet potato seasoning mix or drizzle with hot sauce before serving.

Mediterranean Style

Add diced cucumber, cherry tomatoes, and kalamata olives, and finish with a sprinkle of feta cheese.

Asian Fusion

Season chicken with soy sauce and ginger, swap tahini sauce for a teriyaki drizzle, and top with sliced green onions and sesame seeds.

Add Some Greens

Include sautéed kale, spinach, or arugula for extra nutrients and color.

Tips for Perfect Results

• Dice sweet potatoes uniformly to ensure even cooking.
• Don’t overcrowd the baking sheet – use two sheets if necessary for crispier sweet potatoes.
• Cook rice ahead of time to make this meal even quicker to prepare.
• Use a meat thermometer to ensure chicken is safely cooked to 165°F (74°C).
• Make extra tahini sauce – it keeps well in the refrigerator for up to a week and is great on salads and vegetables.
• For meal prep: Store components separately and assemble just before eating for the best texture.
• Let the tahini come to room temperature if refrigerated, as it thickens when cold.

Frequently Asked Questions

Can I make this recipe ahead of time?

Yes! All components can be prepared 2-3 days in advance and stored separately in the refrigerator. Simply reheat and assemble when ready to eat.

How long does this keep in the refrigerator?

Stored properly in airtight containers, the components will keep for 3-4 days in the refrigerator.

Can I freeze this meal?

The chicken and rice freeze well for up to 3 months. Sweet potatoes may change texture slightly when frozen. Prepare the tahini sauce fresh when serving.

Is this recipe gluten-free?

Yes, this recipe is naturally gluten-free when using certified gluten-free ingredients.

What can I substitute for tahini?

You can use almond butter, sunflower seed butter, or Greek yogurt mixed with lemon juice and olive oil.

How can I add more flavor to the dish?

Try adding fresh herbs like cilantro or parsley, a sprinkle of za’atar seasoning, or toasted nuts for crunch and flavor.

Can I use white rice instead of brown rice?

Absolutely! White rice, quinoa, cauliflower rice, or any grain of your choice works well in this recipe.

Print