Healthy Chicken Sweet Potato Rice Bowl Recipe Rice Bowl while browsing Pinterest one weekend, and it instantly caught my eye. The colors, the balance, the cozy vibes—it looked like exactly the kind of meal I needed after a long day. When I tried it for the first time, I made a few small tweaks to the sauce and seasonings, and it turned out beautifully. The roasted sweet potatoes bring a gentle sweetness, the chicken adds satisfying protein, and the creamy tahini drizzle ties it all together. It’s hearty, nourishing, and feels like comfort food that still leaves you energized.
Why You’ll Love This Recipe
Balanced Nutrition
This bowl hits the perfect mix of protein, carbs, and healthy fats—ideal for meal prep or post-workout dinners.
Easy to Customize
Swap the chicken for tofu or salmon, change up the grains, or add roasted veggies—this recipe fits any style.
Meal-Prep Friendly
Everything keeps well in the fridge, so you can make a batch and enjoy healthy lunches all week.
Ingredients You’ll Need
- 1 lb chicken breast, diced
- 2 cups sweet potatoes, peeled and diced
- 2 cups cooked brown rice
- 1 tbsp olive oil
- 1 tsp paprika
- Salt and pepper, to taste
Tahini Drizzle:
- 2 tbsp tahini
- 1 tbsp lemon juice
- 1 tbsp water (plus more if needed)
- Optional: pinch of garlic powder or drizzle of honey
Optional Toppings: chopped parsley, sesame seeds, avocado, cucumber slices
Step-by-Step Instructions
Step 1: Roast the Sweet Potatoes
Preheat oven to 400°F (200°C). Toss diced sweet potatoes with olive oil, paprika, salt, and pepper. Spread evenly on a baking sheet and roast for 20 minutes, flipping halfway, until tender and golden.
Step 2: Cook the Chicken
In a skillet over medium-high heat, add a little olive oil. Add chicken, season with salt and pepper, and cook 6–8 minutes until browned and fully cooked (165°F internal temperature). Remove from heat.
Step 3: Make the Tahini Drizzle
Whisk tahini, lemon juice, and water until smooth and pourable. Add extra water a teaspoon at a time if needed. Adjust taste with salt or extra lemon.
Step 4: Assemble the Bowl
Spoon brown rice into each bowl. Top with roasted sweet potatoes and cooked chicken. Drizzle tahini sauce generously and garnish with toppings like sesame seeds or avocado.
Step 5: Serve and Enjoy
Serve warm or chilled—it’s just as delicious either way. Perfect for meal prep or a nourishing family dinner.
Expert Tips
- Roast the sweet potatoes in a single layer for the crispiest edges.
- Don’t overcook the chicken—juicy is key.
- Taste the tahini sauce as you go; balance the tang and creaminess.
- Batch-cook ingredients for grab-and-go meals all week.
Storage
Refrigerate each component separately for up to 4 days. Reheat chicken, rice, and sweet potatoes before adding fresh tahini. Freeze portions for up to 2 months—just add sauce after thawing.
Variations
- Veggie Add-Ins: Broccoli, bell peppers, or Brussels sprouts.
- Protein Swaps: Try salmon, shrimp, or tofu.
- Grain Options: Use quinoa, farro, or cauliflower rice.
- Flavor Boosters: Add chili flakes, hot honey, or a squeeze of lime.
What to Serve With It
- Cucumber tomato salad with lemon vinaigrette
- Roasted cauliflower or broccoli
- Whole-grain pita or flatbread
- Fresh fruit for a light, sweet finish
FAQs
Can I use white rice instead of brown?
Yes! White rice works perfectly—it’s softer and quicker to cook, though brown rice offers more fiber.
Can I make this ahead of time?
Definitely. Store the chicken, rice, and sweet potatoes separately and assemble when ready to eat.
What can I use instead of tahini?
Almond or peanut butter mixed with lemon juice and water makes a great substitute.
Can I air-fry the sweet potatoes?
Yes! Air fry at 400°F for 12–14 minutes, shaking halfway through.
Is this recipe gluten-free?
Yes, it’s naturally gluten-free—just check labels on tahini and condiments.
Can I serve it cold?
Absolutely! It’s perfect for on-the-go lunches or meal prep bowls.
Can I add other veggies?
Of course. Roasted zucchini, kale, or spinach work beautifully.
How long does the tahini drizzle last?
Up to 5 days in a sealed jar in the fridge—just stir before using.
Can I use chicken thighs instead?
Yes, they’ll be juicier—just adjust cooking time slightly.
What’s the best way to reheat this bowl?
Warm rice, chicken, and sweet potatoes together, then add sauce fresh for best texture.
Conclusion
The Healthy Chicken & Sweet Potato Rice Bowl is everything you want in a meal—simple, flavorful, and nourishing. It’s proof that healthy eating doesn’t have to be complicated or bland. Each bite is a perfect mix of sweet, savory, and creamy, and it’s just as good for busy weeknights as it is for slow weekends. Once you try it, it’ll quickly become a staple in your kitchen—comfort food you can feel good about.
Healthy Chicken & Sweet Potato Rice Bowl
Ingredients
Equipment
Method
- Preheat oven to 400 °F (200 °C). Toss diced sweet potatoes with olive oil, paprika, salt, and pepper. Spread evenly on a baking sheet and roast for about 20 minutes, flipping halfway through, until tender and slightly golden.
- While potatoes roast, heat a skillet over medium‑high heat. Add a little olive oil, then add the diced chicken. Season with salt and pepper and cook for ~6–8 minutes, stirring occasionally, until chicken is browned and internal temperature reaches 165 °F (74 °C).
- In a small bowl, whisk together tahini, lemon juice, and water until smooth and drizzle‑able. Adjust consistency with more water if too thick, and season with a tiny pinch of salt if needed.
- To assemble bowls: divide cooked brown rice among bowls, top with roasted sweet potatoes and cooked chicken. Drizzle the tahini sauce generously over each bowl. Add optional toppings if desired (e.g. avocado, sesame seeds, fresh parsley).