Maple Dijon Chicken Sweet Potato Bowls (Printable Version)

Protein-packed bowls with maple Dijon glazed chicken, roasted sweet potatoes, Brussels sprouts, and rice. Ideal for meal prep.

# What You'll Need:

→ Chicken

01 - 2 boneless, skinless chicken breasts, pounded to even thickness
02 - 1/3 cup pure maple syrup
03 - 1/4 cup Dijon mustard
04 - 1 tablespoon olive oil
05 - Salt to taste
06 - Black pepper to taste

→ Vegetables

07 - 2 medium sweet potatoes (approximately 1.5 pounds), peeled and cubed
08 - 1 pound Brussels sprouts, trimmed and halved or quartered
09 - 2 tablespoons olive oil
10 - Salt to taste
11 - Black pepper to taste
12 - 1/4 teaspoon ground cinnamon, optional
13 - 1 teaspoon fresh rosemary, finely chopped, optional

→ Base

14 - 1 cup brown or wild rice, uncooked

→ Optional Toppings

15 - 1/4 cup chopped pecans
16 - 1/4 cup dried cranberries
17 - Fresh parsley, chopped, for garnish

# Directions:

01 - Preheat oven to 400°F. Cook rice according to package directions and set aside.
02 - In a large bowl, toss sweet potato cubes and Brussels sprouts with 2 tablespoons olive oil, salt, pepper, cinnamon, and rosemary if using. Spread evenly on a baking sheet and roast for 25 to 30 minutes, stirring halfway through, until golden and tender.
03 - In a small bowl, whisk together maple syrup and Dijon mustard until combined.
04 - Pat chicken breasts dry and season both sides with salt and pepper. Heat 1 tablespoon olive oil in a skillet over medium-high heat. Add chicken and sear for 5 to 6 minutes per side, brushing with maple Dijon glaze during the last 2 minutes until internal temperature reaches 165°F.
05 - Remove chicken from skillet and let rest for 5 minutes before slicing.
06 - Divide cooked rice among four bowls. Top with roasted vegetables and sliced chicken. Drizzle with any remaining glaze and add optional toppings of chopped pecans, dried cranberries, and fresh parsley. Serve warm.

# Additional Tips::

01 -
  • It's genuinely delicious reheated, which means you can actually stick to meal prep without getting bored by Wednesday.
  • The glaze creates this perfect balance between sweet and savory that makes even plain chicken feel special.
  • You can prep everything separately and assemble just before eating if you want that freshly-cooked feeling.
02 -
  • Don't skip pounding the chicken to even thickness, or you'll end up with overcooked edges and an undercooked center—learned that lesson the messy way.
  • The vegetables need actual space on the baking sheet; crowding them just makes them steam, which defeats the whole purpose of roasting.
03 -
  • Buy pre-cut butternut squash or sweet potato if you're short on time; it's worth the cost when it means you'll actually make this instead of ordering out.
  • Double the glaze if you're the type who likes extra sauce, and store it separately so you can drizzle more on at eating time.
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