The first time I tossed roasted cubes of sweet potato with crispy, spiced chicken and bright, herbaceous dressing, I knew I had something special: a chicken and sweet potato bowl that balances crunchy, tender, sweet, and savory in every forkful.
The sweet potato caramelizes at the edges while the chicken stays juicy with a crisp exterior, and a tangy dressing ties it all together.
This is a must-make for busy nights and meal prep days alike. It’s comforting, modern, and surprisingly elegant on the plate.
Chicken and Sweet Potato Bowl
Equipment
- Cast-iron skillet – for even searing and browning
- Baking sheet – for roasting sweet potatoes
- Cutting board and chef’s knife – for precise prep
Ingredients
- 680 g 1.5 lb boneless skinless chicken breasts, thinly sliced
- 800 g 2 large sweet potatoes, peeled and cut into 2 cm cubes
- 30 ml 2 tbsp olive oil
- 15 g 1 tbsp smoked paprika
- 10 g 2 tsp sea salt
- 5 g 1 tsp black pepper
- 120 g 4 cups mixed greens
- 60 ml 1/4 cup tahini
- 30 ml 2 tbsp lemon juice
- 30 ml 2 tbsp water
- 30 g 1/4 cup chopped parsley
- 50 g 1/4 cup cooked quinoa or rice
Instructions
- Preheat oven to 220C (425F). Arrange a rack in the center so air circulates. The hot oven will encourage edges to brown while keeping centers tender.
- Toss 800 g (2 large) sweet potato cubes with 15 ml (1 tbsp) olive oil, half the smoked paprika, and 5 g (1/2 tsp) salt. Spread in a single layer on a baking sheet to avoid steaming. Roast 20-25 minutes until you see golden, blistered edges and a caramelized aroma.
- Pat chicken dry with paper towel to remove surface moisture – this is the secret to a crisp sear. Season 680 g (1.5 lb) thinly sliced breasts with remaining smoked paprika, 10 g (2 tsp) salt, and 5 g (1 tsp) black pepper.
- Heat a cast-iron skillet over medium-high heat until shimmering. Add 15 ml (1 tbsp) olive oil and then the chicken. You should hear an immediate sizzle; sear 3-4 minutes per side until a deep golden crust forms and juices run clear. The pan will smell savory and slightly sweet from fond development.
- While the chicken rests, whisk 60 ml (1/4 cup) tahini with 30 ml (2 tbsp) lemon juice, 30 ml (2 tbsp) water, and a pinch of salt until smooth. The dressing should smell nutty with a bright citrus lift and coat a spoon without running off too quickly.
- Build bowls: lay 50 g (1/4 cup) cooked quinoa or rice if using, scatter 120 g (4 cups) mixed greens, add roasted sweet potatoes and sliced chicken. Drizzle tahini dressing, sprinkle 30 g (1/4 cup) parsley, and finish with an extra crack of black pepper. Each bite should combine warm roasted veg, juicy chicken, and cool, creamy dressing for layered textures and aromas.
Notes
- Make-ahead: Roast sweet potatoes up to 3 days ahead and reheat briefly to regain crisp edges.
- Protein swap: Use thigh meat for more fat and flavor; adjust cook time accordingly.
- Storage: Keeps 3 days in the fridge; do not freeze assembled bowls to preserve texture.
What Makes This Chicken And Sweet Potato Bowl Special?
- Contrast of textures is central: crisp, seared chicken skin or browned edges versus yielding, caramelized sweet potato interior creates a pleasing mouthfeel that keeps every bite interesting.
- Flavor layering makes it sing: smoked paprika and salt build a savory backbone while lemony tahini adds creamy acidity, balancing the sweet starch of the potato and the umami of the chicken.
- Versatility for meal prep: components maintain texture when stored separately, making this chicken sweet potato meal prep-friendly and ideal for quick, healthy lunches.
- Nutrient synergy: combining lean protein and beta-carotene-rich sweet potato delivers satisfying satiety and micronutrient depth in one bowl.
The Flavor Cast for Your Chicken & Sweet Potato Bowl
- 680 g (1.5 lb) boneless skinless chicken breasts: lean protein, denatures and firms for slicing when cooked to the proper temperature.
- 800 g (2 large) sweet potatoes, peeled, 2 cm cubes: high in beta-carotene and starch that caramelizes under dry heat, yielding sweetness and Maillard notes.
- 30 ml (2 tbsp) olive oil: monounsaturated fat that conducts heat and supports browning chemistry.
- 15 g (1 tbsp) smoked paprika: provides phenolic compounds that add smoky, slightly sweet aroma and depth.
- 10 g (2 tsp) sea salt: ionic catalyst that enhances flavor perception and protein texture.
- 5 g (1 tsp) black pepper: piperine adds mild heat and aroma volatility.
- 120 g (4 cups) mixed greens: fresh cellulose adds crispness and a palate-cleansing contrast.
- 60 ml (1/4 cup) tahini: emulsified sesame paste rich in fats that create a silky mouthfeel.
- 30 ml (2 tbsp) lemon juice: citric acid for brightness and to cut fat.
- 30 ml (2 tbsp) water: adjusts dressing viscosity for proper coating.
- 30 g (1/4 cup) parsley, chopped: herbaceous chlorophyll notes to lighten flavors.
- 50 g (1/4 cup) cooked quinoa or rice: optional neutral grain to absorb juices and add texture.
Kitchen Tools You’ll Need
- Cast-iron skillet.
- Baking sheet.
- Mixing bowl and whisk.
- Chef’s knife.
Stove-to-Bowl Alchemy: Assembling Heat, Texture, and Tang
- Preheat oven to 220 °C (425°F). Arrange a rack in the center, so air circulates. The hot oven will encourage edges to brown while keeping centers tender.
- Toss 800 g (2 large) sweet potato cubes with 15 ml (1 tbsp) olive oil, half the smoked paprika, and 5 g (1/2 tsp) salt. Spread in a single layer on a baking sheet to avoid steaming. Roast 20-25 minutes until you see golden, blistered edges and a caramelized aroma.
- Pat chicken dry with a paper towel to remove surface moisture – this is the secret to a crisp sear. Season 680 g (1.5 lb) thinly sliced breasts with remaining smoked paprika, 10 g (2 tsp) salt, and 5 g (1 tsp) black pepper.
- Heat a cast-iron skillet over medium-high heat until shimmering. Add 15 ml (1 tbsp) olive oil and then the chicken. You should hear an immediate sizzle; sear 3-4 minutes per side until a deep golden crust forms and juices run clear. The pan will smell savory and slightly sweet from fond development.
- While the chicken rests, whisk 60 ml (1/4 cup) tahini with 30 ml (2 tbsp) lemon juice, 30 ml (2 tbsp) water, and a pinch of salt until smooth. The dressing should smell nutty with a bright citrus lift and coat a spoon without running off too quickly.
- Build bowls: lay 50 g (1/4 cup) cooked quinoa or rice if using, scatter 120 g (4 cups) mixed greens, add roasted sweet potatoes and sliced chicken. Drizzle tahini dressing, sprinkle 30 g (1/4 cup) parsley, and finish with an extra crack of black pepper. Each bite should combine warm roasted veg, juicy chicken, and cool, creamy dressing for layered textures and aromas.
Tricks for Crispy Chicken & Perfect Sweet Potato
Dry the chicken thoroughly
Patting chicken dry removes surface moisture so the Maillard reaction can do its work. You’ll get a crisper exterior and a more flavorful crust when the pan is hot, and the meat isn’t steaming.
Roast at high heat
High oven temperature encourages rapid caramelization on sweet potato edges without drying the interior. If cubes crowd the pan, they’ll steam instead of brown, so use two trays if needed.
Separate for meal prep
If making chicken sweet potato meal prep bowls, store components separately – roasted potatoes, sliced chicken, greens, and dressing – so textures stay intact. Reheat the chicken and potatoes briefly before assembly.
Adjust dressing thickness
Tahini can seize; thin with water or lemon juice a tablespoon at a time until it pours. A glossy, spoon-coating dressing clings nicely to warm ingredients without puddling.
How to Store a Chicken and Sweet Potato Bowl?
At room temperature, don’t leave the bowl more than 2 hours. Refrigerate components in airtight containers for up to 3 days.
For longer storage, freeze roasted sweet potatoes and cooked chicken separately for up to 2 months; thaw and reheat gently.
Variations and Substitutions
- Swap chicken for firm tofu or chickpeas for a vegetarian sweet potato power bowl version.
- Use thighs instead of breasts for richer flavor and extra juiciness.
- Add a spicy drizzle like harissa or Sriracha for heat and smoky complexity.
- Swap tahini for Greek yogurt mixed with lemon for a tangy, lower-fat dressing.
Nutrition Information
This chicken and sweet potato bowl is high in protein and beta-carotene, provides complex carbs and healthy fats from olive oil and tahini, and offers fiber from sweet potato and greens.
The recipe is gluten-free and can be made dairy-free; it is not strictly keto-friendly due to the sweet potato.
Frequently Asked Questions
Store components airtight; chicken and roasted sweet potatoes keep well for up to 3 days. Keep dressing separate to preserve texture.
You can lower carbs by swapping sweet potato for roasted cauliflower or turnip, but that changes the classic sweet flavor profile.
Yes, store elements separately and assemble fresh for the best texture. Reheat chicken and potatoes briefly before combining.
Grilling adds a smoky char. Cook to the same internal temp and slice thinly before assembling.
