Description
These Maple Dijon Chicken & Roasted Sweet Potato Bowls feature tender, juicy chicken glazed with sweet-tangy maple-Dijon marinade, perfectly roasted sweet potatoes with caramelized edges, and fresh vegetables over quinoa or rice. This complete, balanced meal combines protein, complex carbs, healthy fats, and fiber in one beautiful bowl. Perfect for meal prep or weeknight dinners, ready in 45 minutes with minimal cleanup and maximum flavor.
Ingredients
For the Maple-Dijon Marinade:
3 tablespoons pure maple syrup
2 tablespoons Dijon mustard
2 tablespoons extra virgin olive oil
2 cloves garlic, minced
1 tablespoon apple cider vinegar
1 teaspoon fresh thyme leaves (or ½ teaspoon dried)
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
¼ teaspoon smoked paprika
For the Bowls:
1½ pounds boneless, skinless chicken breasts or thighs
2 large sweet potatoes, peeled and cut into ¾-inch cubes
2 tablespoons olive oil
1 teaspoon ground cinnamon
Salt and pepper to taste
4 cups mixed greens (spinach, arugula, or kale)
1 cup cooked quinoa or brown rice
1 avocado, sliced
½ cup dried cranberries
¼ cup pumpkin seeds or chopped pecans
Optional: crumbled feta or goat cheese
Instructions
1. Preheat oven to 425°F (220°C) and line two large baking sheets with parchment paper.
2. In medium bowl, whisk together maple syrup, Dijon mustard, olive oil, garlic, vinegar, thyme, salt, pepper, and smoked paprika until smooth.
3. Pat chicken completely dry with paper towels and place in shallow dish.
4. Pour marinade over chicken, massage to coat all surfaces, and let sit 15-20 minutes at room temperature.
5. Toss sweet potato cubes with 2 tablespoons olive oil, cinnamon, salt, and pepper until evenly coated.
6. Spread sweet potatoes in single layer on one baking sheet and place in oven.
7. Roast sweet potatoes for 10 minutes.
8. Remove chicken from marinade (reserve marinade) and place on second baking sheet with space between pieces.
9. Add chicken to oven on second rack after sweet potatoes have roasted 10 minutes.
10. Roast chicken 18-22 minutes for breasts (20-25 for thighs) until internal temperature reaches 165°F.
11. Flip sweet potatoes halfway through their total 25-30 minute roasting time.
12. During last 5 minutes, brush chicken with reserved marinade for glossy finish.
13. Remove both pans from oven when done—chicken at 165°F and sweet potatoes fork-tender with golden edges.
14. Let chicken rest 5 minutes, then slice against the grain into strips.
15. Assemble bowls: layer mixed greens, quinoa or rice, roasted sweet potatoes, sliced chicken, avocado, cranberries, and pumpkin seeds.
16. Add optional cheese if desired and drizzle with pan juices.
17. Serve immediately or portion into meal prep containers.
Notes
Pat chicken completely dry before marinating for best adhesion and browning.
Pound chicken breasts to even thickness (¾ inch) for uniform cooking.
Use instant-read thermometer to ensure chicken reaches exactly 165°F—don’t overcook.
Let chicken rest 5 minutes before slicing to retain juices and moisture.
Cut sweet potatoes into uniform ¾-inch cubes for even roasting.
Don’t overcrowd baking sheets—use two pans for proper caramelization.
Store bowl components separately for meal prep—lasts up to 4 days refrigerated.
Add avocado and dressing fresh when serving to prevent browning.
Chicken thighs stay moister than breasts and are more forgiving if slightly overcooked.
Frozen chicken works but must be completely thawed and extra dried before marinating.
- Prep Time: 20
- Cook Time: 30
- Category: Main Course
- Method: Roasting
- Cuisine: American
Nutrition
- Serving Size: 1
- Calories: 485
- Sugar: 18g
- Sodium: 545mg
- Fat: 18g
- Saturated Fat: 3g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 48g
- Fiber: 8g
- Protein: 38g
- Cholesterol: 95mg
Keywords: maple dijon chicken bowls, roasted sweet potato bowls, meal prep bowls, healthy chicken bowls, sheet pan dinner