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Chicken and Sweet Potato Bowls

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Trying to get a healthy, protein-packed dinner on the table that doesn't taste like "diet food" can be a struggle, but these Chicken and Sweet Potato Bowls are a total game changer. Max calls them his "superpower bowls" because they are loaded with colorful roasted veggies and juicy chicken. We top ours with a cool, creamy garlic sauce that brings everything together—it’s the perfect nutritious weeknight win.

These nutritious Chicken and Sweet Potato Bowls feature pan-seared spiced chicken, crispy roasted sweet potatoes, and fluffy rice, all topped with a zesty creamy garlic yogurt sauce.
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Chicken and sweet potato bowl with roasted chicken pieces, caramelized sweet potatoes, fluffy rice, fresh herbs, and creamy sauce drizzled on top
Chicken and sweet potato bowl with roasted chicken pieces, caramelized sweet potatoes, fluffy rice, fresh herbs, and creamy sauce drizzled on top Save it For Later
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Why You Will Love This Chicken and Sweet Potato Bowls

You will love this recipe because it is vibrant, filling, and incredible for meal prep. The combination of savory, charred chicken and naturally sweet roasted potatoes is unbeatable. Plus, the creamy white garlic sauce adds a richness that makes the whole dish feel indulgent, even though it’s packed with wholesome ingredients. It keeps perfectly in the fridge, so your lunch for the next day is already sorted.

How To Make Chicken and Sweet Potato Bowls

This recipe is all about multitasking to save time. We start by getting the sweet potato cubes into the oven to roast until they have those delicious crispy edges. While they bake, we pan-sear bite-sized chicken pieces with a smoky spice blend until golden. While everything cooks, we whisk up a zesty yogurt-based garlic sauce. Assemble it all over fluffy white rice, drizzle generously, and dig in.

Chicken and Sweet Potato Bowls Ingredients

The Base & Roast

  • 1 lb boneless, skinless chicken breasts; cut into 1-inch cubes
  • 2 large sweet potatoes; peeled and diced into ½-inch cubes
  • 2 tablespoons olive oil; divided
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • ½ teaspoon onion powder
  • Salt and black pepper to taste
  • 3 cups cooked white jasmine rice (for serving)

The Creamy Garlic Sauce

  • ½ cup plain Greek yogurt (or sour cream)
  • 1 tablespoon mayonnaise
  • 1 clove garlic; grated or minced very fine
  • 1 tablespoon fresh lemon juice
  • ½ teaspoon dried dill (or fresh parsley)
  • 1–2 tablespoons water (to thin consistency)

Garnish

  • Fresh chopped parsley or cilantro
Ingredients for Chicken and Sweet Potato Bowls arranged in a 4-panel flat lay on a white marble kitchen counter. Save it For Later

Step by Step Method

Roast the Potatoes

  • Preheat your oven to 400°F (200°C).
  • Toss the cubed sweet potatoes with 1 tablespoon olive oil, salt, and pepper on a baking sheet.
  • Roast for 20–25 minutes, flipping halfway, until tender and the edges are browned and crispy.

Cook the Chicken

  • While potatoes roast, season the chicken cubes with paprika, garlic powder, onion powder, salt, and pepper.
  • Heat the remaining 1 tablespoon of olive oil in a large skillet over medium-high heat.
  • Add chicken in a single layer (don't crowd the pan!) and sear for 6–8 minutes, stirring occasionally, until browned and cooked through.

Make the Sauce

  • In a small bowl, whisk together the Greek yogurt, mayonnaise, grated garlic, lemon juice, and herbs.
  • Add water one teaspoon at a time until it reaches a drizzling consistency. Taste and add a pinch of salt if needed.

Assemble

  • Divide the warm rice into bowls.
  • Top with a generous scoop of roasted sweet potatoes and the seared chicken bites.
  • Drizzle the creamy white sauce over the top and sprinkle with fresh parsley to match the picture.
Chicken and sweet potato bowl with roasted chicken bites, caramelized sweet potatoes, fluffy rice, fresh herbs, and creamy sauce drizzle Save it For Later

MAX’S REACTION

"I like mixing the white sauce with the rice! The potatoes are sweet like candy but the chicken is salty, so it's the perfect bite. I definitely need extra sauce though."

What Pairs Well With Chicken and Sweet Potato Bowls

These bowls are a complete meal, but we love adding some extra greens. A side of steamed broccoli or sautéed kale fits right in with the healthy vibe. If you want some crunch, serve it with some tortilla chips or pita bread on the side to scoop up the extra chicken and sauce.

Chicken and Sweet Potato Bowls Variations

Spicy Kick

Add a drizzle of Sriracha over the top or mix a teaspoon of chipotle powder into the yogurt sauce. The heat balances the sweetness of the potatoes beautifully.

Green Goddess

Blend an avocado and a handful of spinach into the sauce for a bright green, super-nutritious dressing instead of the white garlic version.

Grain-Free

Swap the white rice for cauliflower rice or a bed of mixed greens. It turns the bowl into a hearty warm salad that is even lighter.

Tex-Mex Twist

Add a scoop of black beans and corn to the bowl. Season the chicken with taco seasoning instead of the standard spice blend for a fiesta vibe.

Chicken and sweet potato bowls with roasted chicken, caramelized sweet potatoes, fluffy rice, fresh herbs, and creamy sauce drizzle Save it For Later

Equipment

  • Baking sheet
  • Parchment paper
  • Large skillet
  • Mixing bowls
  • Whisk
  • Chef's knife
  • Mom Tip: Cut your sweet potatoes smaller than you think—about ½ inch. Small cubes get crispy faster and are easier to eat in a bowl than big chunks.

Storage / Make Ahead / Serving Tips

Meal Prep

This recipe is a meal prep champion. Store the chicken, potatoes, and rice in meal prep containers for up to 4 days. Keep the sauce in small separate cups so you can heat the bowl without melting the yogurt sauce.

Reheating

Microwave the bowl for 1:30 to 2 minutes. Drizzle the cold sauce over the hot food for a great temperature contrast, or stir it in after heating.

Sauce Tip

The sauce flavors get better as they sit. Make the sauce the night before if you can; the garlic mellows out and blends perfectly with the lemon.

Top Tips for Best Chicken and Sweet Potato Bowls

To get that nice char on the chicken like in the photo, make sure your skillet is hot before adding the meat and don't touch it for the first 2 minutes. Let it develop a crust. For the sweet potatoes, don't overcrowd the baking sheet. If they are piled on top of each other, they will steam and get mushy instead of roasting into crispy, caramelized nuggets.

Chicken and Sweet Potato Bowls FAQs

Is this recipe healthy?

Yes! These Healthy chicken and sweet potato bowls are packed with lean protein, complex carbs, and fiber. The yogurt sauce is much lighter than heavy cream dressings.

Can I use chicken thighs?

Absolutely. Chicken thighs will be juicier and have more flavor. Just cook them a minute or two longer to ensure they are tender.

What if I don't have yogurt?

You can use sour cream or even a dairy-free yogurt alternative. If you prefer a vinaigrette, a simple lemon-olive oil dressing works great too.

Can I use yams?

Yes, yams or any variety of sweet potato (orange, white, or purple) work perfectly in this recipe. Just peel them first for the best texture.

A Wholesome Dinner for Busy Nights

We love how colorful and satisfying these bowls are. It feels good to serve a dinner that is nutritious but still has tons of flavor that the kids enjoy. If you are looking for more flavor-packed dinner ideas, try our Spicy Bulgogi Cheesesteak Recipe for a fun fusion night, the better-than-takeout Sticky Chicken Rice Bowl, or grab some Garlic Parmesan Pizza Rolls for a fun weekend treat.

Share your Chicken and Sweet Potato Bowls! Tag us @HannahCooking with #ChickenSweetPotatoBowl; we’re dying to see your version and hear about your homemade kitchen stories!

⭐️ Rate this Chicken and Sweet Potato Bowls recipe and let us know what twists or ingredients you used!

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Chicken and sweet potato bowl with roasted chicken pieces, caramelized sweet potatoes, fluffy rice, fresh herbs, and creamy sauce drizzled on top Save it For Later

Chicken and Sweet Potato Bowls

These nutritious Chicken and Sweet Potato Bowls feature pan-seared spiced chicken, crispy roasted sweet potatoes, and fluffy rice, all topped with a zesty creamy garlic yogurt sauce.
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Course: Dinner
Cuisine: Healthy American
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 4 g
Calories: 420kcal
Cost: $12

Equipment

  • 1 Baking Sheet (Large)
  • 1 Skillet (Large)
  • 1 Whisk (Small)
  • 1 Chef's knife (For chopping)

Ingredients

  • 1 lb chicken breasts - Cubed
  • 2 large sweet potatoes - Peeled and cubed
  • 3 cups cooked jasmine rice - White or brown
  • 2 tablespoon olive oil - Divided
  • ½ cup Greek yogurt - Plain
  • 1 tablespoon mayonnaise - For creaminess
  • 1 clove garlic - Grated
  • 1 tablespoon lemon juice - Fresh
  • 1 teaspoon smoked paprika - Seasoning
  • 1 teaspoon garlic powder - Seasoning
  • 1 tablespoon fresh parsley - Chopped

Instructions 

  • Preheat oven to 400°F. Toss sweet potatoes with olive oil, salt, and pepper.
  • Roast potatoes for 20–25 minutes until tender and crispy.
  • Season chicken cubes and sear in a skillet for 6–8 minutes until cooked through.
  • Whisk yogurt, mayo, garlic, lemon, and herbs with a little water to make the sauce.
  • Assemble bowls with rice, potatoes, chicken, and drizzle with white sauce.

Notes

Cut the sweet potatoes into small, even cubes so they roast quickly and get crispy edges. Don't crowd the chicken in the pan to ensure a good sear.

Nutrition

Serving: 320g | Calories: 420kcal (21%) | Carbohydrates: 45g (15%) | Protein: 35g (70%) | Fat: 12g (18%) | Saturated Fat: 2g (13%) | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Cholesterol: 80mg (27%) | Sodium: 380mg (17%) | Potassium: 750mg (21%) | Fiber: 5g (21%) | Sugar: 6g (7%) | Vitamin A: 14000IU (280%) | Vitamin C: 15mg (18%) | Calcium: 80mg (8%) | Iron: 2mg (11%)

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