Healthy Chicken & Sweet Potato Rice Bowl

This bowl draws inspiration from global comfort food, where a hearty grain base is topped with savory protein and roasted vegetables. My version, a healthy chicken and sweet potato rice bowl, brings that universal appeal right to your kitchen with simple, wholesome ingredients.

I think we all have those nights. The clock is ticking, stomachs are rumbling, and the siren call of a takeout menu is almost too loud to ignore. But then you remember the last time—the greasy container, the lukewarm food, the feeling that you could have made something better, and frankly, more nourishing, at home. That’s exactly where this recipe was born. In the quiet rebellion against another underwhelming delivery order, right on my own kitchen counter.

This healthy chicken and sweet potato rice bowl is my answer to the busy-day dinner dilemma. It’s the kind of meal that feels like a warm hug but doesn’t ask for hours of your time. Sweet, caramelized sweet potatoes, juicy, perfectly seasoned chicken, and fluffy rice come together in a harmony of textures and flavors that’s deeply satisfying. It’s a protein dinner that powers you through the evening, a meal prep superstar that makes tomorrow easier, and a family-friendly plate that quietly checks all the nutrition boxes. Simple ingredients, warm memories. Let’s make a bowl that tastes like taking care of yourself.

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Ingredients List

Healthy chicken and sweet potato rice bowl starts with a short list of real, whole foods. You likely have most of these in your pantry right now. This is about building flavor with intention, not complexity.

For the Chicken & Sweet Potatoes:

• 1.5 pounds boneless, skinless chicken thighs or breasts, cut into 1-inch pieces
• 2 medium sweet potatoes, peeled and diced into ½-inch cubes (about 4 cups)
• 2 tablespoons olive oil or avocado oil
• 1 teaspoon smoked paprika
• 1 teaspoon garlic powder
• 1 teaspoon dried oregano
• ½ teaspoon ground cumin
• ½ teaspoon kosher salt, plus more to taste
• ¼ teaspoon black pepper

For the Rice & Assembly:

• 1 cup long-grain white rice or jasmine rice (uncooked)
• 2 cups chicken broth or water
• 1 large avocado, sliced
• Fresh cilantro or parsley, chopped
• Lime wedges, for serving

Optional Sauce/Drizzle:

• ½ cup plain Greek yogurt or sour cream
• 1 tablespoon lime juice
• 1 tablespoon chopped cilantro
• Salt and pepper to taste

Smart Swaps:

• Chicken: Leftover rotisserie chicken works beautifully here for a shortcut. Just shred it and add it to the bowl warm.
• Sweet Potatoes: Butternut squash or regular russet potatoes are excellent substitutes.
• Rice: Use brown rice, quinoa, or cauliflower rice for a different base. Adjust cooking liquid and time accordingly.
• Spices: No smoked paprika? Use regular paprika and a tiny pinch of chipotle powder for smoke. Love heat? Add a pinch of cayenne to the spice mix.
• Dairy-Free: For the sauce, use a dairy-free yogurt or simply skip it—the lime juice provides plenty of brightness.

Timing

One of the best parts of this healthy chicken and sweet potato rice bowl is how the components come together almost simultaneously. A little organization turns this into a 45-minute weeknight hero.

• Prep Time: 15 minutes (dicing, seasoning, measuring)
• Cook Time: 30 minutes (mostly hands-off for roasting and simmering)
• Total Time: 45 minutes

That’s about 20% faster than waiting for delivery, and you get the bonus of your kitchen smelling incredible. It’s regular kitchen, regular time, great results.

Step-by-Step Instructions

The magic of this healthy bowls recipe is in the parallel cooking. We’ll get the sweet potatoes roasting and the rice simmering while we focus on the chicken. It feels chef-y but is utterly simple.

1. Prep and Roast the Sweet Potatoes

Preheat your oven to 425°F (220°C). On a large, rimmed baking sheet, toss the diced sweet potatoes with 1 tablespoon of the oil and half of the spice mix (½ teaspoon smoked paprika, ½ teaspoon garlic powder, etc.). Spread them in a single layer. Roast for 25-30 minutes, tossing once halfway through, until they are tender and have caramelized edges.

2. Cook the Rice

While the potatoes roast, rinse your rice under cold water until the water runs clear. This removes excess starch for fluffier grains. In a medium saucepan, combine the rinsed rice and chicken broth. Bring to a boil, then immediately reduce heat to low, cover, and simmer for 15-18 minutes. Remove from heat and let it sit, covered, for 5 full minutes. Then, fluff with a fork.

3. Cook the Chicken

As the rice cooks, heat the remaining 1 tablespoon of oil in a large skillet over medium-high heat. Pat the chicken pieces dry—this is key for a good sear! Toss them with the remaining spice mix. Add the chicken to the hot skillet in a single layer, working in batches if needed to avoid crowding. Cook for 5-7 minutes, turning occasionally, until golden brown and cooked through (internal temp of 165°F). Transfer to a plate.

4. Make the Optional Sauce

Simply whisk together the Greek yogurt, lime juice, chopped cilantro, and a pinch of salt and pepper in a small bowl. Set aside. This creamy, tangy sauce is the perfect finishing touch for your healthy food dishes.

5. Assemble Your Bowls

Now for the fun part. In each bowl, add a generous scoop of fluffy rice. Top with a portion of the roasted sweet potatoes and seared chicken. Arrange slices of creamy avocado and a sprinkle of fresh herbs on top. Drizzle with the yogurt sauce and serve immediately with lime wedges on the side for a bright, fresh squeeze.

Nutritional Information

This isn’t just a tasty meal; it’s a nourishing one. Each serving of this healthy chicken and sweet potato rice bowl is packed with balanced energy.

• Calories: ~550-600
• Protein: 35-40g (Excellent for muscle repair and satiety)
• Carbohydrates: 60-65g (Complex carbs from sweet potatoes and rice for sustained energy)
• Fat: 18-22g (Mostly healthy fats from avocado and olive oil)
• Fiber: 8-10g (Great for digestive health)

Key Benefits: The sweet potatoes are loaded with Vitamin A (beta-carotene) for eye and immune health. The chicken provides a complete, lean protein source. Avocado adds heart-healthy monounsaturated fats and creaminess. Together, they create a truly recette santé—a health recipe that satisfies completely.

Equipment Needed

You don’t need any special gear for this healthy high protein meal. Just the basics:

• A large, rimmed baking sheet (for roasting the sweet potatoes)
• A medium saucepan with a lid (for the rice)
• A large skillet (for searing the chicken)
• Cutting board and a sharp chef’s knife
• Mixing bowls and measuring spoons

That’s it. No fancy appliances, just straightforward cooking.

Why You’ll Love This Recipe

This healthy chicken and sweet potato rice bowl earns a permanent spot in your dinner rotation for so many reasons.

1. Complete & Balanced in One Bowl: Protein, complex carbs, healthy fats, and fiber—it’s a perfectly rounded meal that keeps you full and energized.
2. Meal Prep Perfection: All components store and reheat beautifully. Cook once, eat well for days. It’s a cornerstone for healthy meal prep.
3. Endlessly Adaptable: Swap veggies, change the protein, try a different grain or sauce. This formula works with what you have.
4. Family-Friendly & Crowd-Pleasing: The flavors are universally loved, not too spicy, and easy for kids to enjoy. It’s food that feels like home.
5. Better & Cheaper Than Takeout: In less than an hour, you create a fresher, more flavorful, and more nutritious version of a restaurant-style bowl for a fraction of the cost.

Healthier Alternatives for the Recipe

This recipe is already a wholesome choice, but here are easy tweaks to fit specific dietary goals or preferences.

• Lower Carb / Higher Protein: Swap the rice for cauliflower rice or a double portion of roasted broccoli. You could also add an extra chicken thigh per serving.
• Gluten-Free: This recipe is naturally gluten-free. Just ensure your chicken broth and any pre-made spices are certified GF if needed.
• Dairy-Free: Skip the yogurt sauce or use a dairy-free yogurt alternative. The avocado and lime provide plenty of richness and acidity.
• Vegetarian/Vegan: Replace the chicken with a can of drained and seasoned black beans or crispy baked chickpeas. Use vegetable broth for the rice.
• Lower Sodium: Use low-sodium chicken broth and reduce or omit the added salt in the spice mix, relying more on herbs and citrus for flavor.

Serving Suggestions

The basic bowl is fantastic, but here’s how to dress it up for any occasion.

• Topping Bar: Set out small bowls of toppings for a fun, interactive dinner: sliced radishes, pickled red onions, toasted pepitas, crumbled feta or cotija cheese, and different hot sauces.
• Side Dishes: Serve with a simple green salad dressed with lime vinaigrette or a side of black beans.
• For a Crowd: Turn it into a build-your-own-bowl buffet! Keep the rice, roasted sweet potatoes, chicken, and all the toppings separate and let everyone create their perfect healthy bowls.
• Seasonal Twist: In summer, add fresh corn kernels or cherry tomatoes. In fall, swap in roasted Brussels sprouts or apples alongside the sweet potatoes.

If you love the chicken and sweet potato combo, you must try my Sheet Pan Ranch Chicken and Sweet Potatoes for another utterly simple, one-pan wonder.

Common Mistakes to Avoid

A few small tips can make the difference between a good bowl and a great one.

1. Crowding the Pan with Chicken: If you add too much chicken to the skillet at once, it will steam instead of sear. Cook in batches if your pan isn’t large enough to give each piece some space. We want golden-brown flavor.
2. Underseasoning the Components: Don’t be shy with the spice mix! Season each element—the sweet potatoes, the chicken, even the rice (cooking it in broth helps). Layer that flavor.
3. Dicing the Sweet Potatoes Too Large: Keep them around ½-inch. Larger pieces won’t cook through and caramelize in the same time as the chicken cooks. Uniform size is key for even roasting.
4. Skipping the Rice Rest: After the rice is done cooking, letting it sit covered off the heat for 5 minutes is non-negotiable. This allows the steam to finish cooking the grains evenly, resulting in perfect, fluffy rice for your healthy chicken and sweet potato rice bowl.
5. Adding Avocado Too Early: Slice your avocado just before serving. If you prep it too far ahead, it will brown and lose its fresh, creamy appeal.

Storing Tips for the Recipe

This is one of the best health dinner recipes for leftovers and planning ahead.

• Refrigerating Leftovers: Store the components separately in airtight containers for best results. The rice, chicken, and sweet potatoes will keep for 3-4 days. Store avocado separately (with the pit) and slice fresh when ready to eat.
• Freezing: The cooked chicken and roasted sweet potatoes freeze exceptionally well. Cool completely, then store in freezer-safe bags or containers for up to 3 months. Thaw overnight in the fridge before reheating.
• Reheating: Reheat the chicken and sweet potatoes in a skillet over medium heat with a tiny splash of water or broth to keep them moist, or in the microwave until hot. Reheat rice with a sprinkle of water, covered, to restore fluffiness.
• Meal Prep: Assemble 3-4 bowls (without avocado or fresh herbs) in meal prep containers at the start of the week. Add avocado and herbs each day to keep them fresh. The yogurt sauce can be stored in a small separate container.

For more brilliant, make-ahead chicken bowl inspiration, check out my Meal Prep Teriyaki Chicken Bowls and my High Protein Street Corn Chicken Rice Bowl.

Conclusion

At the end of a long day, a meal should solve problems, not create them. It should nourish your body, delight your taste buds, and leave you feeling good about the time you spent making it. This healthy chicken and sweet potato rice bowl does exactly that. It’s a testament to how simple, real ingredients can come together to create something greater than the sum of its parts—a cozy, satisfying, and genuinely good-for-you dinner.

It’s the kind of recipe you’ll come back to again and again, tweaking it with what’s in season or what’s in your fridge. Comfort food, made easy.

I’d love to hear how your bowl turns out! Did you add a special topping? Try it with quinoa? Let me know in the comments below. And if you’re sharing your creation (as you should!), don’t forget to tag @StackSipSnack on Pinterest—it makes my day to see your kitchen wins.

If you’re looking for more ways to turn chicken and carbs into easy, beloved dinners, explore my Garlic Parmesan Crockpot Chicken and Potatoes for a hands-off comfort classic, or my Better Than Takeout Protein-Packed Chicken Fried Rice for when you’re craving those big, takeout flavors at home. Happy cooking.

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