Post-Workout Sweet Potato & Chicken Bowls
High-protein meal-prep bowls with roasted sweet potatoes, seasoned chicken, and a quick Greek yogurt sauce. Built for fast assembly, consistent macros, and reheats that don’t get sad by day four.
These bowls are my default when I need a week of lunches that hit protein without eating up my Sunday. Everything cooks on two sheet pans, and the sauce takes 2 minutes while the oven does the work. Portion it once, then grab-and-go all week.
Total Time
40 min
Prep Time
15 min
Cook Time
25 min
Servings
6
Ingredients
Roasted Sweet Potatoes
- •3 medium sweet potatoes (about 1 1/2 lb / 680 g), peeled and cut into 3/4-inch cubes
- •1 1/2 tbsp olive oil
- •1 tsp smoked paprika
- •1/2 tsp garlic powder
- •1/2 tsp kosher salt
- •1/4 tsp black pepper
Chicken
- •2 lb (900 g) boneless, skinless chicken breast, cut into 1-inch chunks
- •1 1/2 tbsp olive oil
- •2 tsp chili powder
- •1 tsp ground cumin
- •1 tsp kosher salt
- •1/2 tsp black pepper
- •1 tbsp lime juice (about 1 lime)
Bowls + Veg
- •3 cups cooked brown rice or quinoa (from about 1 cup dry), optional but recommended for extra carbs
- •3 cups broccoli florets (fresh or frozen)
- •1 (15-oz / 425 g) can black beans, rinsed and drained
- •1 cup corn (frozen thawed or canned drained)
Quick Protein Sauce
- •1 cup plain nonfat Greek yogurt
- •1 tbsp lime juice
- •1 tbsp water (to thin as needed)
- •1/2 tsp kosher salt
- •1/2 tsp garlic powder
- •2 tbsp chopped cilantro (optional)
Optional Toppings (add when serving)
- •Salsa or pico de gallo
- •Sliced avocado
- •Hot sauce
Instructions
- 1
Heat oven to 425°F (220°C). Line two sheet pans with parchment or foil for fast cleanup.
- 2
Roast sweet potatoes: Toss sweet potato cubes with olive oil, smoked paprika, garlic powder, salt, and pepper. Spread on one sheet pan in a single layer.
- 3
Season chicken: Toss chicken pieces with olive oil, chili powder, cumin, salt, pepper, and lime juice. Spread on the second sheet pan in a single layer.
- 4
Cook: Roast both pans for 18–22 minutes, flipping/stirring halfway. Chicken is done at 165°F (74°C) and sweet potatoes should be browned and tender.
- 5
Steam broccoli while the pans roast: Microwave with a splash of water in a covered bowl for 3–5 minutes, or steam on the stovetop until crisp-tender. Season lightly with salt.
- 6
Mix sauce: Stir Greek yogurt, lime juice, water, salt, garlic powder, and cilantro (if using) until smooth. Adjust thickness with a little more water.
- 7
Assemble meal-prep containers (6): Add 1/2 cup cooked rice/quinoa (optional), then divide chicken, sweet potatoes, broccoli, black beans, and corn evenly. Portion sauce into small containers or drizzle after reheating.
- 8
Store: Refrigerate up to 4 days. Reheat bowls 1–2 minutes in the microwave (add sauce after reheating).
Nutrition Facts
Per serving
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition calculated automatically from ingredients.