The Blackened Chicken and Sweet Potato Bowl is a delightful fusion of bold flavors and nourishing ingredients. The smoky, spicy chicken pairs beautifully with the natural sweetness of roasted sweet potatoes, while fresh greens and creamy avocado dressing bring balance and freshness to every bite. It’s a wholesome, high-protein meal perfect for busy weeknights or meal prepping.
This recipe is easy to customize—swap out the greens, add grains of your choice, or adjust the spice level to suit your taste. Whether you enjoy it as a light dinner or a post-workout meal, this bowl delivers both taste and nutrition in every bite.
Full Recipe:
Ingredients:
- 2 boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon cayenne pepper
- ½ teaspoon dried oregano
- ½ teaspoon dried thyme
- Salt and black pepper, to taste
- 2 medium sweet potatoes, peeled and diced
- 1 tablespoon olive oil (for sweet potatoes)
- 2 cups cooked brown rice or quinoa
- 1 cup arugula or mixed greens
- ½ cup cherry tomatoes, halved
- 1 small cucumber, diced
- 1 avocado, sliced
Avocado Dressing:
- 1 ripe avocado
- ¼ cup Greek yogurt
- 1 tablespoon lime juice
- 1 small garlic clove, minced
- 2 tablespoons olive oil
- ¼ teaspoon salt
- 2 tablespoons water (adjust for consistency)
Directions:
- Preheat the oven to 400°F (200°C).
- Prepare the sweet potatoes: Toss the diced sweet potatoes with olive oil, salt, and pepper. Spread on a baking sheet and roast for 25-30 minutes, flipping halfway, until tender and slightly caramelized.
- Season the chicken: In a small bowl, mix smoked paprika, garlic powder, onion powder, cayenne, oregano, thyme, salt, and pepper. Rub the chicken breasts with olive oil and coat evenly with the spice mixture.
- Cook the chicken: Heat a skillet over medium-high heat. Sear the chicken for 4-5 minutes on each side until blackened and cooked through. Let rest for a few minutes, then slice.
- Prepare the avocado dressing: In a blender, combine avocado, Greek yogurt, lime juice, garlic, olive oil, and salt. Blend until smooth, adding water as needed for a pourable consistency.
- Assemble the bowls: Divide cooked brown rice or quinoa among serving bowls. Top with roasted sweet potatoes, sliced chicken, arugula, cherry tomatoes, cucumber, and avocado slices. Drizzle with avocado dressing and serve immediately.
Prep Time: 15 minutes | Cooking Time: 30 minutes | Total Time: 45 minutes
Kcal: 480 kcal | Servings: 2 servings
Origins and Inspiration
The Blackened Chicken and Sweet Potato Bowl is inspired by the bold flavors of Cajun and Creole cuisine. The blackening technique, which involves coating protein with a blend of aromatic spices and then searing it to create a flavorful crust, originates from Louisiana. This cooking style was popularized by Chef Paul Prudhomme and has since become a beloved method for adding deep, smoky flavors to meats and seafood.
This dish is also a tribute to the Sweetgreen Copycat Bowls, which are known for their fresh, healthy, and balanced ingredients. Combining the heartiness of sweet potatoes with lean blackened chicken, fresh greens, and creamy avocado dressing results in a nutrient-packed bowl that is both satisfying and wholesome.
Health Benefits of the Ingredients
- Chicken Breast – A lean source of protein, chicken breast helps with muscle growth, keeps you full longer, and is rich in essential vitamins and minerals like B6 and phosphorus.
- Sweet Potatoes – These vibrant root vegetables are loaded with fiber, beta-carotene (which converts to vitamin A), and antioxidants that promote eye health and support a strong immune system.
- Brown Rice/Quinoa – Whole grains provide complex carbohydrates that sustain energy levels while being rich in fiber, helping with digestion and keeping blood sugar levels stable.
- Avocado – Packed with heart-healthy monounsaturated fats, avocado adds a creamy texture and boosts the absorption of fat-soluble vitamins from the greens.
- Arugula & Mixed Greens – These leafy greens are full of iron, vitamin K, and other nutrients that support bone health and overall well-being.
- Spices (Smoked Paprika, Garlic Powder, Onion Powder, Cayenne, Oregano, Thyme) – Not only do these seasonings add incredible depth of flavor, but they also contain anti-inflammatory properties and antioxidants that support overall health.
Customization Ideas
One of the best things about this Blackened Chicken and Sweet Potato Bowl is how versatile it is. You can customize it based on dietary preferences and ingredients available. Here are some variations:
- Make it Low-Carb: Swap the brown rice or quinoa for cauliflower rice to reduce the carb count.
- Vegetarian/Vegan Option: Replace the blackened chicken with black beans, grilled tofu, or roasted chickpeas for plant-based protein.
- Different Grains: Instead of brown rice or quinoa, try farro, couscous, or wild rice for a different texture.
- Extra Toppings: Add crumbled feta cheese, pumpkin seeds, pickled onions, or a drizzle of hot honey for extra layers of flavor.
- Heat Level Adjustment: If you prefer less spice, reduce the cayenne pepper in the blackened seasoning or omit it entirely. For more heat, add chili flakes or extra cayenne.
Pro Cooking Tips
- Achieve the Perfect Blackened Chicken: Make sure the skillet is hot before adding the chicken. This ensures that the spice coating forms a flavorful crust. A cast-iron skillet works best for an even sear.
- Roasting Sweet Potatoes for Maximum Flavor: Spread them out on the baking sheet without overcrowding, ensuring they roast evenly and develop caramelized edges. Tossing them halfway through cooking helps them crisp up perfectly.
- Creamy Avocado Dressing Consistency: Adjust the water or lime juice in the dressing depending on whether you prefer a thicker dip-style sauce or a pourable dressing. If it thickens after refrigeration, add a splash of water and stir well.
- Meal Prep Friendly: You can double the recipe and store the components separately for up to 4 days. Assemble the bowls just before eating to keep everything fresh.
How to Store and Reheat
- Chicken: Store cooked blackened chicken in an airtight container in the fridge for up to 4 days. Reheat in a skillet over medium heat or in the microwave.
- Sweet Potatoes: Keep roasted sweet potatoes in a separate container and reheat in the oven or air fryer for the best texture.
- Avocado Dressing: Store in an airtight container with plastic wrap pressed against the surface to prevent browning. It stays fresh for 2 days in the fridge.
- Assembled Bowls: If making these for meal prep, store the greens separately to prevent them from wilting.
Pairing Suggestions
This dish pairs well with:
- Refreshing Drink: A lemon-infused sparkling water or a light citrus mocktail enhances the flavors.
- Side Dish: A side of grilled asparagus, sautéed mushrooms, or a light coleslaw complements the dish beautifully.
- Dessert: End with a Greek yogurt parfait with honey and berries or a dark chocolate square for a sweet yet healthy finish.
Why You’ll Love This Recipe
- Easy & Quick: Ready in under 45 minutes, perfect for busy weeknights.
- Nutritious & Balanced: Packed with protein, fiber, and healthy fats.
- Customizable: Easily adaptable for different diets and preferences.
- Great for Meal Prep: Make ahead and enjoy throughout the week!
What is Blackened Chicken?
Blackened chicken is a flavorful, slightly spicy dish that originated in Cajun and Creole cuisine. The technique involves coating the chicken with a mix of bold spices and searing it at a high temperature to create a dark, crusty exterior. This process locks in the juices, ensuring a tender, moist bite. The key to the deep, smoky flavor is a combination of smoked paprika, cayenne, garlic powder, onion powder, thyme, and oregano.
Why Sweet Potatoes?
Sweet potatoes add a natural sweetness and richness to this dish, balancing out the heat from the blackened chicken. They are a great source of fiber, vitamin A, and antioxidants, making this meal both nutritious and satisfying. Roasting them enhances their natural caramelized flavor, creating the perfect complement to the savory chicken.
A Balanced Meal in One Bowl
This Blackened Chicken and Sweet Potato Bowl isn’t just delicious—it’s a nutrient powerhouse. With lean protein from chicken, complex carbohydrates from sweet potatoes and quinoa/brown rice, healthy fats from avocado, and fiber from greens and veggies, this meal is a great option for a well-balanced diet.
- High in protein → Supports muscle repair and keeps you full longer.
- Rich in fiber → Helps digestion and keeps blood sugar stable.
- Loaded with vitamins and minerals → Essential for overall well-being.
The Perfect Meal for Any Occasion
Whether you’re meal-prepping for the week, looking for a quick and nutritious dinner, or need a high-protein post-workout meal, this bowl fits the bill. It’s also gluten-free and can easily be adjusted for different diets.
Cooking Tips for the Best Results
💡 Get the Perfect Blackened Chicken:
- Use high heat to create that signature blackened crust without overcooking the chicken.
- A cast-iron skillet is the best option for even heat distribution.
- Let the chicken rest for 5 minutes before slicing to keep it juicy.
💡 How to Roast Sweet Potatoes Perfectly:
- Spread them in a single layer on the baking sheet so they roast evenly.
- Toss them halfway through cooking to ensure crisp, caramelized edges.
- Add a sprinkle of cinnamon or smoked paprika for extra depth of flavor.
💡 Creamy Avocado Dressing Tip:
- If the dressing is too thick, add a little water or lime juice to thin it out.
- Store it with plastic wrap pressed directly on the surface to prevent browning.
Make It Your Own – Customization Ideas
One of the best things about this recipe is how easy it is to adapt!
✅ Make It Low-Carb – Swap brown rice/quinoa for cauliflower rice or zucchini noodles.
✅ Vegetarian Option – Replace the chicken with black beans, tofu, or tempeh.
✅ Extra Protein Boost – Add a soft-boiled egg, extra grilled chicken, or chickpeas.
✅ Spice Level Adjustment – Reduce cayenne for less heat or add hot sauce for extra spice.
✅ More Toppings – Crumbled feta, pickled onions, toasted pumpkin seeds, or jalapeños.
Storage & Meal Prep Tips
This meal is perfect for meal prep! Here’s how you can store it:
🥡 Refrigerator:
- Chicken & Sweet Potatoes: Store separately in airtight containers for up to 4 days.
- Avocado Dressing: Keeps well for 2 days—stir before using.
- Greens & Veggies: Store fresh and add right before serving to prevent wilting.
🔥 Reheating:
- Chicken: Reheat in a skillet for crispy edges or microwave for a quick option.
- Sweet Potatoes: Use an oven or air fryer to retain texture.
- Assembled Bowl: Add fresh toppings and drizzle with dressing after reheating.
Pairing Suggestions
Pair this Blackened Chicken and Sweet Potato Bowl with:
🍹 Drink: A refreshing lemon cucumber water or homemade iced green tea.
🥗 Side Dish: A light coleslaw, grilled asparagus, or roasted brussels sprouts.
🍫 Dessert: Dark chocolate bites or a Greek yogurt parfait with honey.
Frequently Asked Questions (FAQs)
❓ Can I use chicken thighs instead of chicken breasts?
✅ Yes! Chicken thighs have more fat and flavor—just adjust the cooking time accordingly.
❓ What if I don’t have an avocado for the dressing?
✅ You can substitute it with hummus, Greek yogurt, or tahini for a different creamy texture.
❓ How can I make this spicier?
✅ Add extra cayenne, red pepper flakes, or a drizzle of sriracha to amp up the heat.
Conclusion:
This Blackened Chicken and Sweet Potato Bowl is a perfect mix of bold flavors, balanced nutrition, and easy preparation. It’s high in protein, packed with vitamins, and completely customizable to suit different dietary needs. Whether you’re meal-prepping or looking for a quick and wholesome dinner, this bowl delivers deliciousness in every bite. Try it today and enjoy a satisfying, nourishing meal!