Craving a delicious and wholesome meal that’s easy to make? This Roasted Sweet Potato and Kale Chicken Bowl is a vibrant, satisfying, and perfect example of a healthy chicken bowl. You’ll love how simple it is to prepare a flavorful, nutritious dinner or meal prep for the week.
Key Ingredients & Substitutions
- Chicken Breast: You can use boneless, skinless chicken thighs for extra juiciness.
- Sweet Potatoes: Butternut squash or regular potatoes work well too.
- Kale: Spinach or collard greens are great alternatives.
- Olive Oil: Any neutral cooking oil is fine.
- Maple Syrup: Honey or agave nectar can be used as a sweetener.
- Spices: Adjust to your taste – paprika, chili powder, or cumin are good additions.
Ingredients
For the Chicken and Sweet Potatoes:
- 1.5 lbs boneless, skinless chicken breast, cut into 1-inch cubes
- 2 medium sweet potatoes, peeled and cut into 1-inch cubes
- 2 tablespoons olive oil
- 1 teaspoon dried rosemary
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ¼ teaspoon black pepper
- ¼ teaspoon salt
For the Kale:
- 4 cups fresh kale, stems removed and chopped
- 1 tablespoon olive oil
- 1 tablespoon maple syrup
- 1 tablespoon apple cider vinegar
- Pinch of salt and pepper
How Much Time Will You Need?
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Servings: 4
- Calories per serving: Approximately 450 kcal
- Tools Needed: Large baking sheet, large mixing bowl
Step-by-Step Instructions
1. Prepare Your Oven and Baking Sheet
Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup. This prepares you for a smooth cooking process for your healthy chicken bowls.
2. Season the Chicken and Sweet Potatoes
In a large bowl, combine the cubed chicken and sweet potatoes. Drizzle with 2 tablespoons of olive oil, then sprinkle with rosemary, garlic powder, onion powder, black pepper, and salt. Toss everything together until the chicken and sweet potatoes are evenly coated.
3. Roast the Chicken and Sweet Potatoes
Spread the seasoned chicken and sweet potatoes in a single layer on the prepared baking sheet. Roast for 25-30 minutes, or until the chicken is cooked through and the sweet potatoes are tender and slightly caramelized. Flip them halfway through for even cooking.
4. Prepare the Kale
While the chicken and sweet potatoes are roasting, prepare your kale. In the same large bowl (no need to wash it!), combine the chopped kale with 1 tablespoon of olive oil, maple syrup, apple cider vinegar, and a pinch of salt and pepper. Massage the kale with your hands for 1-2 minutes until it softens slightly.
5. Assemble Your Healthy Chicken Bowls
Once the chicken and sweet potatoes are done, remove them from the oven. Divide the roasted chicken and sweet potatoes among four bowls. Top each bowl generously with the massaged kale. Serve immediately and enjoy your nourishing healthy chicken bowls!
Variation Ideas
- Add a Grain: Serve over quinoa, brown rice, or farro for an even heartier meal.
- Different Dressing: Drizzle with a lemon-tahini dressing or a balsamic glaze.
- Extra Veggies: Include roasted broccoli, bell peppers, or zucchini on the baking sheet with the chicken and sweet potatoes.
- Spicy Kick: Add a pinch of red pepper flakes to the chicken seasoning or a dash of hot sauce when serving.
Storage Instructions
You can store leftover Roasted Sweet Potato and Kale Chicken Bowls in an airtight container in the refrigerator for up to 3-4 days. To reheat, warm gently in the microwave for 1-2 minutes or in a skillet over medium heat until heated through.
Frequently Asked Questions
Q: Can you prepare this recipe ahead of time for meal prep?
A: Yes, this recipe is excellent for meal prep. You can cook all components and then assemble the healthy chicken bowls when you’re ready to eat.
Q: How do you prevent the kale from becoming soggy?
A: Massage the kale just before serving, or if meal prepping, store it separately from the warm chicken and sweet potatoes and combine when ready to eat.
Q: Can you use frozen sweet potatoes?
A: Yes, you can use frozen cubed sweet potatoes. You might need to add a few extra minutes to the roasting time.
Q: Is this recipe gluten-free?
A: Yes, this Roasted Sweet Potato and Kale Chicken Bowl recipe is naturally gluten-free.
Q: Can you make this recipe vegetarian?
A: Absolutely! Substitute the chicken with chickpeas, firm tofu, or tempeh for a delicious vegetarian option.
Q: What kind of kale is best for this recipe?
A: Curly kale or Lacinato (dinosaur) kale both work wonderfully. Just be sure to remove the tough stems.