Why Blackened Chicken and Sweet Potato Bowls are a Perfect Meal

This meal is ideal for anyone looking for a well-rounded, healthy, and flavorful dinner. It provides a perfect balance of protein from the chicken, fiber from the sweet potatoes and rice, and healthy fats from the olive oil and dressing. The blackened chicken adds bold flavor, while the roasted sweet potatoes and greens bring a nice texture and freshness to the dish.

The hot honey mustard dressing adds the perfect amount of zing to tie all the ingredients together. It’s also high in protein, fiber, and healthy fats, making it an excellent option for meal prep. The best part is that it’s customizable—you can adjust the spice level or switch up the vegetables to suit your preferences, ensuring it remains a versatile option for your weekly meals.

How to Make Blackened Chicken and Sweet Potato Bowls

This recipe is simple and comes together in a few steps. Here’s how you can prepare it:

1. Mix the Blackening Spice

In a small bowl, combine the following spices for the blackening spice:

• 2 tsp paprika

• ½ tsp cayenne pepper (optional for more heat)

• 2 tsp dried thyme

• 2 tsp garlic powder

• 1 tsp freshly ground black pepper

• ½ tsp dried rosemary

Set the spice mixture aside.

2. Prepare the Wild Rice

Rinse 1 cup wild rice under cold water. In a pot, combine the rice with 3 cups low-sodium chicken broth and ½ tsp kosher salt. Bring to a boil, then reduce the heat to low and simmer for about 40 minutes until the rice is tender. Once the rice is cooked, remove it from the heat and cover with a dish towel to let it steam.

3. Roast the Sweet Potatoes

Preheat your oven to 425°F. Toss 1 large diced sweet potato (about 4 cups) with 1 tbsp olive oil, ½ tsp kosher salt, and blackening spice (to taste). Spread the diced sweet potatoes in a single layer on a baking sheet and roast for 25-30 minutes, flipping halfway, until they are tender and golden.

4. Make the Hot Honey Dijon Dressing

In a jar or small bowl, combine the following ingredients for the hot honey mustard dressing:

• 3 tbsp Dijon mustard

• ¼ cup olive oil

• 2 tbsp honey

• 1 tbsp apple cider vinegar

• 2 tbsp fresh lemon juice

• 2 cloves garlic, minced

• ¼ tsp cayenne pepper (optional for extra heat)

• ½ tsp dried thyme

• ½ tsp kosher salt

Shake or whisk the ingredients together until well combined. Set aside.

5. Sear the Chicken

Pound 1 ½ pounds boneless, skinless chicken breasts to ¼-inch thickness. Season the chicken with the blackening spice mix, 1 ½ tsp kosher salt, and 1 tsp arrowroot or tapioca flour (to help create a crispy exterior). Heat 2 tbsp olive oil in a large skillet over medium-high heat. Add the chicken and cook for 3-4 minutes per side, until golden brown and cooked through. Once done, remove the chicken from the skillet and set it aside to rest before slicing.

6. Assemble the Bowls

To assemble the bowls, start with a base of 4 cups thinly shredded red cabbage and 4 cups thinly sliced lacinato kale (ribs removed). Toss the greens with a little bit of the dressing for flavor.

Divide the greens among 4 bowls, then top each bowl with a serving of wild rice, roasted sweet potatoes, and blackened chicken (sliced). Sprinkle with smoked almonds and drizzle the hot honey mustard dressing over the top. Garnish with chopped cilantro for a fresh pop of flavor.

Nutritional Information for Blackened Chicken and Sweet Potato Bowls

Each serving of this Blackened Chicken and Sweet Potato Bowl contains approximately 824 calories. Here’s a breakdown of the key macronutrients:

• Carbohydrates: 69g, mostly from the wild rice and sweet potatoes, providing fiber (11g) and natural sugars (17g).

• Protein: 53g from the chicken, making it a great source of lean protein.

• Fat: 40g, including healthy fats from the olive oil, almonds, and coconut oil.

• Saturated Fat: 5g, which is moderate due to the use of olive oil and coconut oil.

• Fiber: 11g, which comes from the greens, sweet potatoes, and wild rice, contributing to better digestion and satiety.

The dish also contains vitamins (A, C, and K) from the greens and minerals like iron and calcium.

Serving Suggestions for Blackened Chicken and Sweet Potato Bowls

While this dish is hearty and complete on its own, it pairs well with a variety of sides:

• Cucumber raita or yogurt-based dressing would complement the spices and provide a cooling effect.

• Roasted or sautéed vegetables, such as zucchini, brussels sprouts, or bell peppers, would add extra texture and nutrition.

• For a lighter option, serve it with a side of simple leafy greens or a green bean salad with a citrus dressing.

Customization and Variations

This recipe is easy to customize based on your preferences:

• For a spicy kick, add jalapeños or extra cayenne pepper to the dressing or chicken.

• If you prefer chicken thighs over breasts, they can be substituted for juicier, more flavorful meat.

• You can make the dish vegetarian by swapping the chicken with tofu or tempeh, using a similar spice blend to create a flavorful alternative.

Conclusion

Blackened Chicken and Sweet Potato Bowls are an easy, customizable, and nutritious meal packed with bold, smoky flavors. The combination of crispy, blackened chicken, creamy wild rice, roasted sweet potatoes, and tangy honey mustard dressing makes it a satisfying dish that is perfect for meal prep or a healthy weeknight dinner. Whether you’re cooking for the whole family or preparing individual portions for the week ahead, this bowl is a delicious and nutritious choice that’s sure to become a regular in your rotation.