Healthy Chicken Sweet Potato Bowl with Creamy Yogurt-Tahini Sauce Recipe
Introduction
This Chicken Sweet Potato Bowl is a wholesome, colorful meal that combines tender chicken, roasted sweet potatoes, and fluffy brown rice. Finished with a creamy yogurt tahini sauce, it’s a flavorful and satisfying dish perfect for lunch or dinner.
Ingredients
- 2 boneless skinless chicken breasts, cubed
- 2 medium sweet potatoes, peeled and diced
- 1 cup brown rice (uncooked)
- 1 tbsp olive oil
- 1 tsp paprika
- 1/2 tsp garlic powder
- Salt & pepper to taste
- 1/2 cup plain Greek yogurt
- 1 tbsp tahini or lemon juice
- 1 clove garlic, minced
- 1–2 tbsp water (to thin sauce)
- Fresh parsley (optional, for garnish)
Instructions
- Step 1: Preheat your oven to 400°F (200°C). Toss the diced sweet potatoes in olive oil, paprika, salt, and pepper. Spread them evenly on a baking sheet and roast for about 25 minutes until they are crispy on the outside.
- Step 2: While the sweet potatoes roast, heat olive oil in a skillet over medium heat. Season the chicken cubes with garlic powder, salt, and pepper. Sear them in the skillet until golden brown and cooked through, about 6-8 minutes.
- Step 3: Prepare the creamy sauce by mixing plain Greek yogurt with tahini or lemon juice, minced garlic, and 1–2 tablespoons of water. Stir until smooth and adjust the thickness by adding more water if needed.
- Step 4: Cook the brown rice according to the package instructions, keeping it fluffy and tender.
- Step 5: Assemble your bowl by placing a layer of brown rice at the bottom, topping it with roasted sweet potatoes and cooked chicken pieces. Drizzle the creamy yogurt sauce over the top and garnish with fresh parsley if desired.
Tips & Variations
- Swap tahini for lemon juice in the sauce for a lighter, tangier flavor.
- Add roasted chickpeas or steamed greens like spinach for extra nutrition.
- Use boneless chicken thighs instead of breasts for juicier meat.
- Toast the sweet potatoes longer if you prefer them extra crispy.
Storage
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in the microwave or in a skillet with a splash of water to keep the chicken and sweet potatoes moist. Add fresh sauce after reheating for best flavor.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I make this recipe gluten-free?
Yes, the recipe is naturally gluten-free as long as you use plain brown rice and ensure all seasonings are gluten-free.
Can I prepare this meal in advance?
Absolutely. You can cook the chicken, sweet potatoes, and rice separately and store them in the fridge. Assemble the bowl just before serving and add fresh sauce for the best taste.
Print
Healthy Chicken Sweet Potato Bowl with Creamy Yogurt-Tahini Sauce Recipe
- Total Time: 1 hour
- Yield: 2 servings 1x
- Diet: Low Fat
Description
A wholesome and flavorful Chicken Sweet Potato Bowl featuring roasted sweet potatoes, seared chicken breast, and brown rice, topped with a creamy garlic tahini yogurt sauce. This balanced meal combines nutritious ingredients with simple cooking techniques for a delicious, satisfying bowl perfect for lunch or dinner.
Ingredients
Protein
- 2 boneless skinless chicken breasts, cubed
Vegetables
- 2 medium sweet potatoes, peeled and diced
- 1 clove garlic, minced
- Fresh parsley (optional, for garnish)
Grains
- 1 cup brown rice (uncooked)
Oils & Fats
- 1 tbsp olive oil
Spices & Seasonings
- 1 tsp paprika
- 1/2 tsp garlic powder
- Salt & pepper to taste
Dressing & Sauces
- 1/2 cup plain Greek yogurt
- 1 tbsp tahini or lemon juice
- 1–2 tbsp water (to thin sauce)
Instructions
- Preheat and roast sweet potatoes: Preheat your oven to 400°F (200°C). In a bowl, toss the diced sweet potatoes with olive oil, paprika, salt, and pepper until evenly coated. Spread them out on a baking sheet in a single layer. Roast in the oven for 25 minutes or until the sweet potatoes are crispy on the edges and tender inside.
- Sear the chicken: While the sweet potatoes roast, heat a skillet over medium heat and add a little olive oil if needed. Season the cubed chicken breasts with garlic powder, salt, and pepper. Place the chicken in the skillet and cook, stirring occasionally, until the pieces are golden brown and completely cooked through, about 6-8 minutes.
- Prepare the creamy sauce: In a small bowl, combine the plain Greek yogurt, tahini (or lemon juice if you prefer a tangier flavor), minced garlic, and 1 to 2 tablespoons of water to thin the sauce. Whisk everything together until smooth and creamy. Adjust the water quantity to reach your desired consistency.
- Cook the brown rice: Cook the brown rice according to the package instructions, typically simmering it in water for 40-45 minutes until tender and fluffy.
- Assemble the bowl: Start by adding a layer of cooked brown rice to the bottom of your serving bowl. Top with the roasted sweet potatoes and seared chicken cubes. Drizzle the creamy yogurt-tahini sauce over the top and garnish with fresh parsley if desired. Serve immediately and enjoy.
Notes
- You can substitute chicken breasts with chicken thighs for a juicier texture.
- Adjust paprika and garlic powder to taste for different flavor intensities.
- The sauce can be made dairy-free by using a plant-based yogurt alternative and tahini only.
- For meal prep, store components separately and combine before eating to maintain texture.
- Adding a squeeze of lemon over the bowl before serving enhances the flavors.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Main Course
- Method: Roasting
- Cuisine: American
Keywords: Chicken sweet potato bowl, roasted sweet potatoes, healthy chicken recipes, brown rice bowl, yogurt tahini sauce, easy dinner bowl
