Transform your weeknight dinner routine with these nutritious and flavor-packed roasted chicken and sweet potato rice bowls. This one-pan meal combines perfectly seasoned chicken, caramelized sweet potatoes, and fluffy rice, all topped with an irresistible creamy garlic sauce that will have your family asking for seconds.
These healthy rice bowls offer the perfect balance of protein, complex carbohydrates, and vegetables in every bite. The combination of roasted chicken and sweet potatoes creates a satisfying meal that’s both comforting and wholesome. For those looking to meal prep, these bowls store beautifully in the refrigerator for up to four days, making them an excellent choice for busy weeknight dinners and lunch preparation.
The creamy garlic sauce is what truly elevates this dish from ordinary to extraordinary. Made with simple pantry staples, this versatile sauce complements the natural sweetness of the roasted vegetables while adding a rich, savory element that ties everything together. Whether you’re feeding a family or meal prepping for the week, these bowls are guaranteed to become a regular rotation in your healthy meal planning repertoire.
Ingredients
For the Roasted Chicken & Sweet Potatoes:
- 2 lbs boneless, skinless chicken thighs (or breasts)
- 3 large sweet potatoes, peeled and cubed
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1/2 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
For the Rice:
- 2 cups jasmine rice (or brown rice)
- 3 cups chicken broth
- 1 tablespoon butter
- 1/2 teaspoon salt
For the Creamy Garlic Sauce:
- 1/2 cup Greek yogurt
- 3 cloves garlic, minced
- 2 tablespoons mayonnaise
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- 1/4 teaspoon salt
- 2 tablespoons fresh herbs (parsley, chives, or dill)
Instructions
Step 1: Prepare the Oven and Vegetables
- Preheat your oven to 425°F (220°C)
- Line a large baking sheet with parchment paper
- Cube the sweet potatoes into uniform 1-inch pieces for even cooking
- Pat the chicken dry with paper towels and season both sides
Step 2: Season and Roast
- In a large bowl, combine olive oil, garlic powder, paprika, thyme, salt, and pepper
- Toss the cubed sweet potatoes with half the seasoning mixture
- Coat the chicken with the remaining seasonings
- Arrange chicken and sweet potatoes on the prepared baking sheet, ensuring they don’t overlap
Step 3: Roast to Perfection
- Roast for 25-30 minutes until chicken reaches an internal temperature of 165°F (74°C)
- Sweet potatoes should be tender and caramelized around the edges
- Let chicken rest for 5 minutes before slicing
Step 4: Prepare the Rice
- While the chicken and sweet potatoes roast, prepare the rice
- Combine rice, chicken broth, butter, and salt in a medium saucepan
- Bring to a boil, then reduce heat to low and simmer covered for 18-20 minutes
- Remove from heat and let stand for 5 minutes before fluffing with a fork
Step 5: Make the Creamy Garlic Sauce
- In a small bowl, whisk together Greek yogurt, minced garlic, mayonnaise, lemon juice, and Dijon mustard
- Season with salt and fold in fresh herbs
- Adjust consistency with a tablespoon of water if needed
Step 6: Assemble the Bowls
- Divide the fluffy rice among four bowls
- Top with sliced roasted chicken and caramelized sweet potatoes
- Drizzle generously with the creamy garlic sauce
- Garnish with additional fresh herbs if desired
Pro Tips for Perfect Rice Bowls
- Chicken Selection: Chicken thighs stay more tender and flavorful than breasts, but both work well
- Sweet Potato Prep: Cut sweet potatoes uniformly to ensure even cooking and caramelization
- Rice Variations: Substitute with quinoa, brown rice, or cauliflower rice for different nutritional profiles
- Meal Prep: Store components separately and assemble just before eating to maintain optimal texture
- Sauce Storage: The creamy garlic sauce keeps for up to one week in the refrigerator
Nutritional Benefits
These protein-rich rice bowls provide essential nutrients your body needs. The combination of lean chicken and sweet potatoes delivers high-quality protein, beta-carotene, and complex carbohydrates. The Greek yogurt-based sauce adds probiotics and additional protein while keeping the dish lighter than traditional heavy cream sauces.
Variations and Substitutions
- Vegetarian Option: Replace chicken with roasted chickpeas or grilled tofu
- Grain-Free: Serve over cauliflower rice or zucchini noodles
- Spicy Kick: Add red pepper flakes or hot sauce to the creamy garlic sauce
- Seasonal Vegetables: Substitute sweet potatoes with butternut squash, Brussels sprouts, or carrots
Storage and Reheating
Store leftover components in separate containers in the refrigerator for up to 4 days. The roasted chicken and sweet potatoes reheat well in the microwave or oven, while the rice can be refreshed with a splash of broth. The creamy garlic sauce should be stored separately and added fresh when serving.
This easy weeknight dinner proves that healthy eating doesn’t have to be complicated or time-consuming. With minimal prep work and maximum flavor, these roasted chicken and sweet potato rice bowls with creamy garlic sauce will quickly become a family favorite that satisfies both your taste buds and nutritional needs.
