Healthy Chicken & Sweet Potato Rice Bowl is a warm, simple meal that fills the house with sweet roasted aroma and gentle spice. This bowl gives you tender chicken, soft sweet potato cubes, and fluffy rice in one cozy dish — perfect for busy weeknights or a low-fuss family dinner. If you love bowls, you might also enjoy our chicken enchilada cauliflower rice bowls for another tasty option.
Why Make This Recipe
- Quick & Easy: Most hands-on time is chopping and tossing; the oven does the rest.
- Family Favorite: Kids and adults like the sweet potato’s gentle sweetness and the savory chicken.
- Budget-Friendly: Uses pantry staples like rice and simple spices.
- Healthy Comfort: Lean protein, fiber from sweet potato, and whole-grain or brown rice if you choose.
What makes this stand out is the warm contrast: caramelized sweet potato edges, juicy chicken, and soft rice that soaks up a light citrusy sauce. It feels homey and comforting — the kind of meal that brings everyone to the table and makes you sigh with a satisfied smile. Try serving it when you want something both filling and gentle.
Ingredients
For 4 servings:
- For the base:
- 1 1/2 cups long-grain white rice (or 1 1/4 cups brown rice), rinsed
- 3 cups water or low-sodium chicken broth (for more flavor)
- For the roast:
- 2 medium sweet potatoes (about 1.5 pounds), peeled and cut into 1/2-inch cubes
- 1 lb boneless, skinless chicken breasts or thighs, cut into bite-size pieces
- 2 tablespoons olive oil, divided
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- Salt and black pepper to taste
- For the bowl finish:
- 2 cups baby spinach or chopped kale (optional)
- 1/4 cup plain yogurt or tahini (for a drizzle)
- Juice of 1/2 lemon or lime
- 2 tablespoons chopped fresh parsley or cilantro
- 1/4 cup toasted pumpkin seeds or chopped nuts (optional)
Helpful notes:
- Use unsalted butter if you prefer richer rice.
- Cut sweet potatoes similarly sized so they cook evenly.
How to Make Healthy Chicken & Sweet Potato Rice Bowl
- Preheat the oven to 425°F (220°C). Line a baking sheet with foil or parchment. (High heat helps the sweet potato caramelize.)
- Toss sweet potato cubes with 1 tablespoon olive oil, 1/2 teaspoon smoked paprika, a pinch of salt, and pepper. Spread in one layer on the baking sheet. Roast for 20–25 minutes, turning once, until edges are golden and the centers are tender. Tip: smaller cubes cook faster and get crispier edges.
- While the sweet potato roasts, season the chicken pieces with remaining olive oil, smoked paprika, cumin, garlic powder, onion powder, salt, and pepper. Let sit for 5 minutes to absorb the spices. This quick rest gives the spices time to flavor the meat.
- Heat a large skillet over medium-high heat. Add the chicken in a single layer and cook 4–6 minutes, stirring once, until browned and cooked through (internal temp 165°F / 74°C). If using thighs, they stay juicier. Note: do not overcrowd the pan or the chicken will steam instead of brown.
- Cook the rice according to package directions with water or broth. Stir in a small knob of butter or a splash of olive oil at the end for shine. Fluff with a fork and keep warm.
- If using spinach or kale, toss it in the warm rice or stir it into the hot skillet with the chicken for 1–2 minutes until wilted.
- Make the drizzle: mix yogurt or tahini with lemon juice, a pinch of salt, and a tablespoon of water to thin. Taste and adjust acidity. This bright drizzle lifts the whole bowl.
- Build the bowls: spoon rice into bowls, top with roasted sweet potato and chicken, drizzle with the lemon-yogurt sauce, and sprinkle with parsley and pumpkin seeds for crunch. Serve warm and enjoy the mix of sweet, savory, and creamy textures.
How to Serve Healthy Chicken & Sweet Potato Rice Bowl
- Serve in shallow bowls with the rice as a base and roasted sweet potatoes and chicken arranged on top for a colorful presentation.
- Garnish with a lemon wedge and extra yogurt or tahini drizzle. The citrus brightens the warm flavors.
- Pair with a simple green salad or steamed broccoli for extra crunch and color.
How to Store Healthy Chicken & Sweet Potato Rice Bowl
- Fridge: Store leftovers in an airtight container for up to 3–4 days. Keep sauce separate if you want the roasted edges crispier.
- Freezer: Freeze cooked components (rice, chicken, sweet potato) in separate airtight containers for up to 2 months. Thaw overnight in the fridge before reheating.
- Reheat: Microwave covered for 1–2 minutes, stirring halfway. For crispier sweet potatoes, reheat them on a baking sheet at 400°F (200°C) for 8–10 minutes.
Tips to Make Healthy Chicken & Sweet Potato Rice Bowl
- Cut the sweet potatoes to a uniform size for even roasting.
- Use chicken thighs if you want juicier meat.
- Toast seeds or nuts in a dry pan for extra flavor and crunch.
- Add a splash of vinegar or citrus to wake up the flavors before serving.
Variation (if any)
- Make it vegetarian: swap chicken for roasted chickpeas seasoned the same way. They give a nutty, crunchy contrast.
- Gluten-free/Low-carb: use cauliflower rice instead of regular rice to cut carbs but keep the same roasted toppings.
FAQs
Can I use frozen sweet potato or pre-cubed sweet potato?
Yes. Thawed frozen sweet potatoes work fine; pat them dry before roasting so they get a bit of roast color. Pre-cubed fresh potatoes save time and usually roast a little faster.
Is brown rice OK instead of white rice?
Absolutely. Use 1 1/4 cups brown rice and 2 3/4 cups water, and cook longer per package instructions. Brown rice adds nuttier flavor and more fiber.
Can I meal-prep this for the week?
Yes. Cook the rice, chicken, and sweet potato ahead and store in separate containers. Assemble fresh each day or mix and reheat. Keep the sauce separate until serving.
What if my chicken dries out?
Avoid overcooking: remove chicken from heat once it reaches 165°F (74°C). Let it rest a few minutes; it will stay juicier. Slicing thicker pieces also helps them retain moisture.
Conclusion
This Healthy Chicken & Sweet Potato Rice Bowl offers warmth, bright flavor, and easy comfort in every spoonful. The roasted sweet potatoes smell like homecoming, the chicken stays tender, and the lemon-yogurt drizzle makes each bite glow. If you want another roast-and-bowl idea for two, check out Roasted Sweet Potato, Chicken, Kale, and Rice Bowls for Two for inspiration. Please leave a comment and a star rating if you try this recipe, and share it on Pinterest or Facebook so friends can find a simple weeknight favorite. What twist did you try? Let us know below!
Print
Healthy Chicken & Sweet Potato Rice Bowl
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Diet: Gluten-Free, Dairy-Free, Low-Carb (if using cauliflower rice)
Description
A warm, simple meal featuring tender chicken, soft sweet potatoes, and fluffy rice topped with a bright lemon-yogurt drizzle.
Ingredients
- 1 1/2 cups long-grain white rice (or 1 1/4 cups brown rice), rinsed
- 3 cups water or low-sodium chicken broth
- 2 medium sweet potatoes (about 1.5 pounds), peeled and cut into 1/2-inch cubes
- 1 lb boneless, skinless chicken breasts or thighs, cut into bite-size pieces
- 2 tablespoons olive oil, divided
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- Salt and black pepper to taste
- 2 cups baby spinach or chopped kale (optional)
- 1/4 cup plain yogurt or tahini (for a drizzle)
- Juice of 1/2 lemon or lime
- 2 tablespoons chopped fresh parsley or cilantro
- 1/4 cup toasted pumpkin seeds or chopped nuts (optional)
Instructions
- Preheat the oven to 425°F (220°C). Line a baking sheet with foil or parchment.
- Toss sweet potato cubes with 1 tablespoon olive oil, smoked paprika, salt, and pepper. Spread in one layer on the baking sheet. Roast for 20–25 minutes, turning once.
- While the sweet potato roasts, season the chicken pieces with remaining olive oil, smoked paprika, cumin, garlic powder, onion powder, salt, and pepper. Let sit for 5 minutes.
- Heat a large skillet over medium-high heat. Add chicken in a single layer and cook for 4–6 minutes until browned and cooked through.
- Cook the rice according to package directions with water or broth. Stir in butter or olive oil at the end.
- If using spinach or kale, toss in the warm rice or stir into the skillet with the chicken for 1–2 minutes until wilted.
- Mix yogurt or tahini with lemon juice, salt, and water to thin. Adjust acidity to taste.
- Build the bowls: spoon rice into bowls, top with roasted sweet potato and chicken, drizzle with yogurt sauce, and sprinkle with parsley and pumpkin seeds.
Notes
For richer rice, use unsalted butter. Store leftovers in an airtight container for 3-4 days.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Healthy
Nutrition
- Serving Size: 1 serving
- Calories: 450
- Sugar: 6g
- Sodium: 350mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 5g
- Protein: 25g
- Cholesterol: 60mg