As I opened my fridge looking for inspiration, I stumbled upon the perfect harmony of flavors just waiting to be combined. These Maple Dijon Chicken Sweet Potato Bowls are my go-to weeknight dinner when I crave something hearty yet wholesome. With 47 grams of protein per serving, this dish promises to keep you feeling full and satisfied while still being packed with nutritious vegetables. In just 45 minutes, you can enjoy tender chicken glazed with a delightful mix of sweet maple and zesty Dijon mustard, accompanied by caramelized sweet potatoes and crunchy Brussels sprouts. It’s a meal prep dream come true that spices up your dinner while steering you away from the mundane takeout routine. Are you ready to elevate your weeknight meals with this delicious recipe? Let’s dive in!
Why are these bowls a weeknight favorite?
Easy Preparation: With just 45 minutes needed, you can whip up a delightful dinner without breaking a sweat.
Protein-Packed: Each serving offers a whopping 47 grams of protein, ensuring you stay full and satisfied.
Flavorful Combo: The sweet maple and zesty Dijon mustard create a perfectly balanced glaze that elevates each bite.
Vegetable Goodness: The inclusion of roasted sweet potatoes and Brussels sprouts makes this dish not only delicious but also nutrient-dense.
Meal Prep Perfection: These bowls are ideal for meal prep, allowing you to enjoy wholesome goodness throughout the week, just like in my Garlic Butter Chicken and Rice Casserole.
Crowd Pleaser: Whether you’re feeding a family or hosting friends, this recipe is sure to win everyone over with its hearty flavors and vibrant presentation.
Maple Dijon Chicken Sweet Potato Bowls Ingredients
For the Chicken
• Boneless, Skinless Chicken Breasts – A primary protein source; pound to even thickness for uniform cooking.
• Pure Maple Syrup (1/3 cup + 2 tbsp) – Adds sweetness and depth to the glaze; choose real maple syrup for the best flavor.
• Dijon Mustard (1/4 cup + 1 tbsp) – Provides the tangy flavor that perfectly balances the sweetness of the maple syrup.
• Olive Oil (3 tbsp) – Essential for roasting vegetables and cooking chicken; enhances overall flavor.
• Salt and Black Pepper – Basic seasonings to elevate the taste of the dish.
For the Vegetables
• Medium Sweet Potatoes (2, ~1.5 lbs) – Forms the hearty base of the bowl; cube uniformly for even roasting.
• Brussels Sprouts (1 lb) – Add texture and nutrition; halved or quartered for optimal cooking results.
For the Base
• Brown or Wild Rice (1 cup uncooked) – A filling base that contributes fiber; cook as per package directions.
For Optional Ingredients
• Cinnamon (1/4 tsp) – Brings additional warmth and enhances the sweetness; toss in for extra flavor.
• Fresh Rosemary (1 tsp) – Offers aromatic notes; use fresh for the best results.
• Chopped Pecans (optional) – Adds a delightful crunch and earthy flavor; sprinkle on just before serving.
• Dried Cranberries (optional) – Introduces a touch of tartness; complements the sweet elements beautifully.
• Fresh Parsley (for garnish) – Brightens up your bowl with color; a simple touch for presentation.
These Maple Dijon Chicken Sweet Potato Bowls are brimming with not just flavor, but also nutrition, making them a delightful addition to your dinner rotation!
Step‑by‑Step Instructions for Maple Dijon Chicken Sweet Potato Bowls
Step 1: Preheat and Cook Rice
Begin by preheating your oven to 400°F (200°C). As the oven warms up, prepare your brown or wild rice according to the package directions. This usually takes around 30–40 minutes, so start it now to have your base ready for the delicious Maple Dijon Chicken Sweet Potato Bowls.
Step 2: Prepare the Vegetables
While the rice is cooking, wash and peel two medium sweet potatoes, then cut them into uniform cubes to ensure even roasting. Halve or quarter the Brussels sprouts as well. In a large mixing bowl, toss the sweet potatoes and Brussels sprouts with 2 tablespoons of olive oil, salt, pepper, and any optional spices like cinnamon or fresh rosemary for extra flavor.
Step 3: Roast the Vegetables
Spread the seasoned sweet potatoes and Brussels sprouts evenly on a baking sheet lined with parchment paper. Roast them in the preheated oven for 25–30 minutes, stirring halfway through. The vegetables are done when the sweet potatoes are tender and golden, and the Brussels sprouts have crispy edges, creating a bubbly caramelization.
Step 4: Make the Glaze
In a separate bowl, whisk together 1/3 cup of pure maple syrup and 1/4 cup of Dijon mustard to create a sweet and tangy glaze. Season your boneless, skinless chicken breasts with salt and pepper. This maple-Dijon mixture will add delicious flavor to your chicken in the Maple Dijon Chicken Sweet Potato Bowls.
Step 5: Sear the Chicken
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Once hot, add the seasoned chicken breasts and sear them for about 5–6 minutes on each side. Brush a generous amount of the glaze on the chicken during the last 2 minutes of cooking to achieve a beautiful, sticky coating.
Step 6: Let the Chicken Rest
Once cooked through, remove the chicken from the skillet and let it rest for 5 minutes. This resting period is crucial for retaining the juices, ensuring each slice of chicken is tender and flavorful. Meanwhile, keep an eye on your vegetables to ensure they’re roasting perfectly.
Step 7: Assemble the Bowls
To assemble your Maple Dijon Chicken Sweet Potato Bowls, scoop a generous portion of cooked rice into each bowl. Layer on the roasted sweet potatoes and Brussels sprouts, then top with sliced chicken. Drizzle the remaining maple-Dijon glaze over everything and add any optional toppings such as chopped pecans or dried cranberries for extra texture and flavor.
How to Store and Freeze Maple Dijon Chicken Sweet Potato Bowls
Fridge: Store components separately in airtight containers for up to 4 days. This helps maintain freshness, ensuring the chicken and veggies stay flavorful.
Freezer: For longer storage, freeze fully assembled bowls for up to 3 months. Wrap tightly in plastic wrap or use freezer-safe containers to prevent freezer burn.
Reheating: When ready to enjoy, thaw overnight in the fridge before reheating. Microwave or warm in an oven until everything is heated through, adding a splash of water if needed to keep moisture.
Portion Control: Consider freezing individual portions for quick and healthy meals later. These Maple Dijon Chicken Sweet Potato Bowls make a perfect grab-and-go option!
Maple Dijon Chicken Sweet Potato Bowls Variations
Feel free to get creative with these Maple Dijon Chicken Sweet Potato Bowls and tailor them to your taste!
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Vegetarian Swap: Substitute chicken with tofu for a delightful plant-based version that’s equally satisfying.
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Cauliflower Rice: Replace sweet potatoes with cauliflower rice for a low-carb option that still keeps flavor in focus.
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Extra Veggies: Add roasted carrots or parsnips for a colorful twist and to enhance the dish’s natural sweetness. Taste the rainbow!
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Spicy Touch: Toss in some red pepper flakes or sriracha to the glaze for a spicy kick that will liven up your meal!
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Nutty Crunch: Sprinkle in some walnuts or sliced almonds for added texture and healthy fats that wonderfully pair with the sweetness.
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Cranberry Bliss: Incorporate diced apples or pears along with dried cranberries for a sweet-tart explosion of flavor that harmonizes beautifully.
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Herb Infusion: Elevate the dish with fresh thyme or sage, which lend earthy notes and a fragrant experience with every bite.
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Coconut Rice Base: Replace brown rice with coconut rice for a tropical twist that adds a creamy, rich flavor to your bowls.
For more delicious ideas, don’t forget to check out my French Onion Chicken Rice Bake, or try out my Garlic Butter Chicken and Rice Casserole for more hearty, wholesome meals!
What to Serve with Maple Dijon Chicken Sweet Potato Bowls
Discover the perfect companions to elevate your meal and delight your senses as you savor the robust flavors of this wholesome dish.
- Creamy Mashed Potatoes: Offers a rich, buttery texture that pairs wonderfully with the sweet and savory elements of the bowls.
- Mixed Greens Salad: Fresh greens with a light vinaigrette provide a crisp contrast, brightening your dinner plate beautifully.
- Garlic Roasted Broccoli: The earthy flavor and crunch of roasted broccoli enhance the overall nutrition and texture of your meal.
- Quinoa Pilaf: Lightly seasoned quinoa adds a nutty flavor and texture, making your meal even more satisfying.
- Cranberry Almond Brussels Sprout Salad: This adds a refreshing tartness alongside almond crunch, marrying perfectly with the main dish.
- Honey-Glazed Carrots: Their sweetness complements the maple glaze beautifully, bringing balance to the savory chicken and veggies.
- Chilled White Wine: A crisp Sauvignon Blanc will bring out the bright flavors of the dish without overpowering it.
- Apple Crisp for Dessert: Finish off your meal with this warm, sweet treat; its cinnamon and apple flavors harmonize with your savory dish.
Expert Tips for Maple Dijon Chicken Sweet Potato Bowls
• Uniform Thickness: Pound the chicken breasts to an even thickness prior to cooking. This ensures that the Maple Dijon Chicken cooks evenly and remains juicy.
• Real Maple Syrup: Always opt for pure maple syrup in your glaze. I promise it makes a world of difference in flavor! Avoid imitation syrups that can be overly sweet and artificial.
• Don’t Rush the Resting: Allow your chicken to rest for 5 minutes after cooking. This crucial step locks in moisture and enhances tenderness for those delicious Maple Dijon Chicken Sweet Potato Bowls.
• Roasting Technique: When roasting your sweet potatoes and Brussels sprouts, ensure they’re spread out on the baking sheet. Crowding can lead to steaming instead of caramelizing, so give them room!
• Flavor Boosts: Consider tossing in additional spices or herbs with your vegetables for a flavor kick. Thyme or an extra sprinkle of cinnamon can elevate the dish even further!
• Storage Savvy: If meal prepping, store components separately for freshness. Keep rice, roasted veggies, and chicken in airtight containers and simply combine them when ready to eat.
Make Ahead Options
These Maple Dijon Chicken Sweet Potato Bowls are ideal for busy weeknights, allowing you to enjoy wholesome meals with minimal effort. You can prep the sweet potatoes, Brussels sprouts, and rice up to 3 days in advance; simply roast the vegetables, let them cool, and store them in airtight containers in the refrigerator. To maintain quality, keep the chicken separate until you’re ready to cook. You can also marinate the chicken with the maple-Dijon glaze up to 24 hours ahead, enhancing the flavor. When ready to serve, simply reheat the vegetables in the oven or microwave, sear the chicken, and assemble your bowls for a delicious, quick dinner that keeps you on track with meal prep!
Maple Dijon Chicken Sweet Potato Bowls Recipe FAQs
What kind of sweet potatoes should I use?
Absolutely! When choosing sweet potatoes, look for those that are firm, smooth-skinned, and free of dark spots or blemishes. Medium sweet potatoes, around 1.5 lbs for this recipe, work best as they can be cubed uniformly, ensuring even roasting and texture.
How should I store leftover Maple Dijon Chicken Sweet Potato Bowls?
For best results, store each component separately in airtight containers in the refrigerator, where they will keep fresh for up to 4 days. When reheating, add a little splash of water to keep the chicken moist and prevent it from drying out.
Can I freeze Maple Dijon Chicken Sweet Potato Bowls?
Yes, you can absolutely freeze these bowls! To preserve their flavor and texture, wrap assembled bowls tightly in plastic wrap or use freezer-safe containers. They’ll keep well for up to 3 months. When you’re ready to enjoy, simply thaw them overnight in the refrigerator and reheat in the microwave or oven.
What if my chicken breasts are uneven in thickness?
No worries! If you find that your chicken breasts are uneven, simply pound them to an even thickness using a meat mallet or rolling pin. This step not only ensures even cooking but also enhances the juiciness of the chicken, making your Maple Dijon Chicken Sweet Potato Bowls even more delightful!
Are these Maple Dijon Chicken Sweet Potato Bowls suitable for meal prep?
Very much so! These bowls are perfect for meal prep. Store each component separately—rice, chicken, and veggies—to maintain freshness throughout the week. When you’re ready to enjoy, just reassemble, drizzle with any leftover glaze, and savor the wholesome goodness.
What dietary considerations should I keep in mind?
If you’re cooking for someone with allergies, ensure they are not allergic to any of the ingredients, particularly the Dijon mustard, nuts (if using pecans), and dried cranberries. For a vegetarian or lower-carb option, consider substituting chicken with tofu and sweet potatoes with cauliflower rice!
Maple Dijon Chicken Sweet Potato Bowls for Cozy Nights
Ingredients
Equipment
Method
- Preheat your oven to 400°F (200°C) and prepare the brown or wild rice according to package directions.
- Wash and peel the sweet potatoes, cutting them into uniform cubes; halve or quarter the Brussels sprouts. Toss with olive oil, salt, pepper, and optional spices.
- Spread the vegetables on a baking sheet and roast for 25–30 minutes until tender and golden.
- In a bowl, whisk together maple syrup and Dijon mustard. Season the chicken breasts with salt and pepper.
- Sear the chicken in a skillet with olive oil for 5–6 minutes on each side, brushing glaze during the last 2 minutes.
- Let the chicken rest for 5 minutes before slicing.
- Assemble the bowls with rice, roasted vegetables, sliced chicken, and remaining glaze. Add optional toppings if desired.
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