Blackened Chicken and Sweet Potato Meal Prep Bowls

Turn basic chicken and sweet potatoes into a flavorful meal with these blackened chicken and sweet potato meal prep bowls with hot honey dressing. They’re easy to make and work well for a healthy dinner or lunch.

These chicken and sweet potato bowls are inspired by the Sweetgreen hot honey chicken bowls. While I opted to personalize them a little to make them a more well-balanced meal, the combination of spiced chicken, roasted sweet potatoes, fluffy grains, veggies, and hot honey dressing is a delicious combination of flavors that works perfectly for meal prep.

Not only can you make them ahead of time and store them for days in the fridge, but the ingredients freeze well, so you can make a double or triple batch and enjoy them for lunch or dinner for weeks and months to come.

Why You’ll Love Them

• High in Protein – With 34 grams of protein per bowl, they are a healthy and filling meal prep idea.
• High in Fiber – The combination of sweet potatoes, wild rice, and vegetables ensures these bowls contain over 6 grams of fiber per serving.
• Full of Flavor – The blackening seasoning blend and hot honey dressing give each bite a ton of flavor.

Ingredients + Substitutions

• Chicken Breasts – To add some protein. The recipe calls for chicken breasts, but boneless chicken thighs will work just as well. You can also use leftover chicken if desired.
• Sweet Potatoes – To add some complex carbohydrates and fiber. You can use regular potatoes or butternut squash if preferred.
• Spices – A mixture of smoked paprika, onion powder, garlic powder, dried oregano, cayenne pepper, and salt to make the blackening seasoning blend. While I made my own, you can certainly use a store-bought mixture to cut down on prep time, taco seasoning will also work well.
• Wild Rice Blend – To add some more complex carbohydrates and fiber. I think a wild rice blend works best, but brown rice or white rice will also work well, or you can use another high-protein grain such as quinoa.
• Chicken Broth – To flavor the wild rice, however, you can use vegetable broth, mushroom broth, or water if needed.
• Veggies – A bit of kale and cabbage to add some color, fiber, and micronutrients, and some fresh cilantro to finish the bowls.
• Olive Oil – To add some healthy fats and make the hot honey dressing.
• Apple Cider Vinegar – To balance the dressing with some acid, lemon juice or lime juice will also work.
• Honey – To add a hint of sweetness to the dressing.
• Hot Sauce – To add a bit of heat to the dressing, crushed red pepper flakes will also work well.

Serving Suggestions

These bowls are a balanced meal complete with protein, carbohydrates, fiber, and healthy fats, however, they can be adapted to suit your personal calorie or macro needs. For example:

• To make them higher in protein, add 1/2 pound of chicken breasts to the recipe.
• To make them higher in fiber, double the amount of kale and cabbage.
• To add more healthy fats, top each bowl with some sliced avocado, chopped almonds, or a sprinkle of shredded cheese.

More Chicken Meal Prep Recipes:

• Buffalo Chicken Meal Prep Bowls
• Chicken Pasta Meal Prep Bowls
• Chicken Salad Meal Prep Bowls
• Sticky Chicken Meal Prep Bowls
• Chicken Fajita Meal Prep Bowls
• Southwest Chicken Meal Prep Bowls

Blackened Chicken and Sweet Potato Meal Prep Bowls

Author: Stephanie Kay

With 34 grams of protein and 6 grams of fiber per serving, these meal prep chicken and sweet potato bowls are a hearty, healthy, and flavorful meal.

• Author: Stephanie Kay
• Prep Time: 10 minutes
• Cook Time: 50
• Total Time: 1 hour
• Yield: 4 bowls 1x
• Category: Meal Prep
• Method: Stovetop
• Cuisine: American

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Ingredients

Blackened Chicken:

• 1 pound chicken breasts
• 3 teaspoons smoked paprika
• 1 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon dried oregano
• 1/4 teaspoon cayenne pepper
• 1 teaspoon salt
• 1 tablespoon olive oil

Sweet Potatoes:

• 2 sweet potatoes, cubed into 1/2-inch pieces
• 2 tablespoons olive oil
• 1/4 teaspoon salt

Bowls:

• 1 cup wild rice blend
• 1 cup chicken broth
• 1 cup water
• 2 cups kale, finely chopped
• 1/2 cup red cabbage, shredded
• 1/4 cup cilantro, finely chopped

Hot Honey Dressing (optional):

• 1/4 cup olive oil
• 2 tablespoons apple cider vinegar
• 2 tablespoons honey
• 1 teaspoon hot sauce, plus more as desired
• 2 teaspoons Dijon mustard
• 1 pinch salt

Instructions

1. Preheat the oven to 400°F and line a baking sheet with parchment paper.
2. In a small pot, combine the rice with chicken broth, water, and a pinch of salt, and bring to a boil. Cover the pot with a lid, reduce heat to maintain a low simmer, and cook for 45 minutes, or as per package directions. Once cooked, remove it from heat, keeping it covered, and allow it to sit for 5 minutes before fluffing it with a fork.
3. Add the cubed sweet potatoes to the lined baking sheet, drizzle with olive oil, sprinkle with salt, and toss until well coated. Transfer the baking sheet to the oven for 20-25 minutes or until the sweet potatoes can easily be pierced with a work, flipping them halfway.
4. In a small bowl, add the smoked paprika, garlic powder, onion powder, dried oregano, cayenne pepper, and salt, and stir to combine.
5. In a large mixing bowl, add the chicken breasts, sprinkle with blackened seasoning blend, and toss until well coated.
6. Preheat a pan or cast-iron skillet to medium-high heat, warm the olive oil, then add the chicken breasts and cook for 5-6 minutes per side until cooked through or they reach an internal temperature of 165℉. Transfer the chicken breasts to a plate and allow them to rest for 5 minutes and then slice them into thin strips.
7. In a small bowl or jar, add the olive oil, apple cider vinegar, honey, hot sauce, Dijon mustard, and salt, and whisk until well combined. Taste and adjust seasoning as needed.
8. Once the chicken, sweet potatoes, and wild rice are cooked, assemble the bowls. Divide the wild rice, roasted sweet potatoes, blackened chicken, kale, and cabbage evenly across 4 airtight containers, and divide the dressing evenly across 4 small jars, cover everything with lids, and store it all in the fridge for up to 5 days.

Notes

To Use Chicken Thighs: Swap the chicken breasts for equal parts skinless and boneless chicken thighs.

To Use White Rice or Brown Rice: Swap the wild rice for equal parts white rice or brown rice.

Nutrition

• Serving Size: 1 bowl
• Calories: 589 calories
• Sugar: 10 grams
• Fat: 29 grams
• Carbohydrates: 52 grams
• Fiber: 6 grams
• Protein: 34 grams