In the whirlwind of busy weeknights and the constant quest for healthy, yet satisfying meals, finding a recipe that ticks all the boxes can feel like striking gold. That’s exactly how I felt when I stumbled upon the concept of the Chicken & Sweet Potato Buddha Bowl. Initially, I was drawn to the vibrant colors and the promise of a balanced meal, but it wasn’t until I actually made it that I realized just how much of a game-changer this recipe truly is. My family, usually quite divided in their food preferences, devoured it! Even my picky eater, who generally avoids anything remotely “healthy-looking,” asked for seconds. The combination of savory roasted chicken, sweet and tender sweet potatoes, and a medley of fresh, crunchy vegetables, all drizzled with a tangy dressing, is simply irresistible. Beyond the taste, what I love most about this Buddha bowl is its versatility. It’s easily adaptable to whatever vegetables you have on hand, and it’s just as delicious warm as it is cold, making it perfect for meal prep lunches too. If you’re looking for a nutritious, flavorful, and incredibly easy meal that will become a staple in your kitchen, look no further. This Chicken & Sweet Potato Buddha Bowl is about to become your new weeknight hero.
Ingredients: Your Bowl Building Blocks
This recipe is all about fresh, wholesome ingredients that come together to create a symphony of flavors and textures. Here’s what you’ll need to build your own delicious Chicken & Sweet Potato Buddha Bowl:
- Chicken Breast: (1.5 lbs) Provides lean protein, essential for satiety and muscle building. Choose boneless, skinless chicken breasts for easy preparation.
- Sweet Potatoes: (2 large) Offer complex carbohydrates for sustained energy, along with fiber, vitamins, and a naturally sweet flavor that complements the savory chicken.
- Quinoa: (1 cup uncooked) A complete protein and a great source of fiber, quinoa adds a nutty flavor and satisfying base to the bowl. You can substitute with brown rice or farro if preferred.
- Broccoli Florets: (1 head) Packed with vitamins, minerals, and fiber, broccoli adds a vibrant green color and a slightly bitter, yet refreshing crunch.
- Red Onion: (1 medium) Adds a pungent bite and beautiful color. Red onions are also rich in antioxidants.
- Avocado: (1-2 ripe) Provides healthy fats, creamy texture, and a boost of flavor. Avocado is also a good source of potassium and vitamin K.
- Cherry Tomatoes: (1 pint) Offer a burst of sweetness and acidity, along with vitamins and antioxidants.
- Spinach or Baby Greens: (5 oz container) Adds a bed of leafy greens for extra nutrients and freshness. Spinach is rich in iron and vitamins.
- Olive Oil: (3-4 tablespoons) Used for roasting vegetables and chicken. Olive oil is a healthy fat source and enhances flavor.
- Lemon Juice: (2-3 tablespoons) Brightens the flavors and adds acidity to the dressing. Freshly squeezed is always best!
- Dijon Mustard: (1 tablespoon) Adds a tangy depth of flavor to the dressing.
- Maple Syrup or Honey: (1 teaspoon) A touch of sweetness to balance the dressing.
- Garlic Powder: (1 teaspoon) Adds savory flavor to the chicken and vegetables.
- Paprika: (1 teaspoon) Adds a smoky and slightly sweet flavor to the chicken and vegetables.
- Salt and Black Pepper: To taste. Essential for seasoning and enhancing all the flavors.
- Optional Toppings: Sesame seeds, chopped cilantro, red pepper flakes, your favorite hot sauce for extra flavor and texture.
Instructions: Building Your Buddha Bowl Step-by-Step
Creating this Chicken & Sweet Potato Buddha Bowl is surprisingly simple. Follow these easy steps to assemble your own delicious and nutritious meal:
Step 1: Prepare the Sweet Potatoes and Broccoli
Preheat your oven to 400°F (200°C). Wash and dice the sweet potatoes into bite-sized cubes, about ½ inch in size. Cut the broccoli head into florets. In a large bowl, toss the sweet potato cubes and broccoli florets with 2 tablespoons of olive oil, ½ teaspoon of garlic powder, ½ teaspoon of paprika, salt, and pepper. Spread the vegetables in a single layer on a baking sheet.
Step 2: Roast the Vegetables
Roast the sweet potatoes and broccoli in the preheated oven for 20-25 minutes, or until the sweet potatoes are tender and slightly caramelized and the broccoli is crisp-tender. Flip the vegetables halfway through cooking to ensure even roasting.
Step 3: Cook the Chicken
While the vegetables are roasting, prepare the chicken. You can cook the chicken in several ways:
- Oven-Baked: Place the chicken breasts on a separate baking sheet lined with parchment paper. Drizzle with 1 tablespoon of olive oil, and season with ½ teaspoon of garlic powder, ½ teaspoon of paprika, salt, and pepper. Bake in the oven alongside the vegetables for the last 15-20 minutes of their cooking time, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C).
- Pan-Fried: Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Season the chicken breasts with garlic powder, paprika, salt, and pepper. Cook for 5-7 minutes per side, or until cooked through.
- Grilled: Preheat your grill to medium-high heat. Season the chicken breasts as above. Grill for 5-7 minutes per side, or until cooked through and grill marks appear.
Once cooked, let the chicken rest for a few minutes before slicing or shredding it.
Step 4: Cook the Quinoa
While the chicken and vegetables are cooking, prepare the quinoa according to package directions. Generally, this involves rinsing 1 cup of quinoa and then cooking it with 2 cups of water or broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until the liquid is absorbed and the quinoa is fluffy.
Step 5: Prepare the Dressing
In a small bowl, whisk together the lemon juice, Dijon mustard, maple syrup (or honey), salt, and pepper. Taste and adjust seasonings as needed. You can add a tablespoon of olive oil to the dressing if you prefer a richer consistency.
Step 6: Assemble the Buddha Bowls
Now for the fun part – assembling your Buddha bowls! Divide the spinach or baby greens among bowls. Top with cooked quinoa, roasted sweet potatoes and broccoli, sliced or shredded chicken, halved cherry tomatoes, and thinly sliced red onion. Slice or cube the avocado and add it to each bowl.
Step 7: Drizzle and Serve
Drizzle each bowl generously with the lemon-Dijon dressing. Add any optional toppings you desire, such as sesame seeds, chopped cilantro, or red pepper flakes. Serve immediately, or chill for later.
Nutrition Facts: Fueling Your Body with Goodness
This Chicken & Sweet Potato Buddha Bowl is not only delicious but also packed with nutrients. Here are the approximate nutrition facts per serving (based on 4 servings, and estimations can vary based on portion sizes and specific ingredients used):
- Serving Size: 1 Bowl
- Calories: Approximately 550-650 kcal
- Protein: 40-50g
Key Nutritional Highlights:
- High in Protein: The chicken and quinoa provide a significant amount of protein, crucial for muscle repair, satiety, and overall bodily functions.
- Rich in Complex Carbohydrates: Sweet potatoes and quinoa offer sustained energy release, preventing energy crashes and keeping you feeling full longer.
- Good Source of Healthy Fats: Avocado and olive oil provide monounsaturated and polyunsaturated fats, beneficial for heart health and brain function.
- Excellent Source of Fiber: Vegetables, quinoa, and sweet potatoes are packed with fiber, promoting digestive health, regulating blood sugar, and contributing to satiety.
- Vitamins and Minerals: This bowl is loaded with vitamins and minerals from the variety of colorful vegetables, including Vitamin A, Vitamin C, Vitamin K, potassium, and folate.
Please note that these are estimated values and can vary depending on specific ingredients, portion sizes, and cooking methods. For more precise nutritional information, you can use a nutrition calculator with the specific ingredients you use.
Preparation Time: Quick, Easy, and Efficient
This Chicken & Sweet Potato Buddha Bowl is designed for ease and efficiency, making it perfect for busy weeknights or meal prepping.
- Prep Time: 20-25 minutes (Chopping vegetables, preparing chicken, making dressing)
- Cook Time: 25-30 minutes (Roasting vegetables and cooking chicken)
- Total Time: 45-55 minutes
Tips for Efficient Preparation:
- Chop Vegetables in Advance: You can chop the sweet potatoes, broccoli, and red onion ahead of time, even a day or two before, and store them in airtight containers in the refrigerator.
- Cook Quinoa Ahead of Time: Quinoa can be cooked in advance and stored in the refrigerator for up to 3 days.
- Use Pre-Cooked Chicken: For an even quicker meal, use pre-cooked rotisserie chicken and shred it.
- Make Dressing in Advance: The lemon-Dijon dressing can be made a few days ahead and stored in the refrigerator.
- Multi-Task: While the vegetables and chicken are roasting, prepare the quinoa and dressing to maximize your time.
How to Serve: Bowl it Up Your Way
This Buddha bowl is incredibly versatile and can be served in various ways to suit your preferences and the occasion:
- Warm: For a comforting and hearty meal, serve the bowl warm with freshly roasted vegetables and chicken.
- Cold: Perfect for lunch or a light dinner, this bowl is equally delicious chilled. The flavors meld together beautifully as it sits.
- Room Temperature: Enjoy it at room temperature, especially ideal for picnics or potlucks.
- Deconstructed: For picky eaters or to allow everyone to customize their bowl, serve all the components separately in bowls or platters and let everyone build their own bowl.
- As a Salad: If you prefer a lighter meal, serve it as a salad by increasing the amount of greens and using less quinoa.
- With Different Grains: Experiment with different grains like brown rice, farro, or couscous instead of quinoa for a variation in texture and flavor.
- Add Extra Crunch: Sprinkle toasted nuts or seeds like pumpkin seeds, sunflower seeds, or almonds for added crunch and healthy fats.
- Spice it Up: Add a drizzle of sriracha, hot sauce, or a pinch of red pepper flakes for those who like a bit of heat.
Additional Tips: Elevate Your Buddha Bowl Game
To make your Chicken & Sweet Potato Buddha Bowl even better, here are some additional tips and tricks:
- Customize Your Vegetables: Feel free to swap out or add other roasted vegetables based on your preference and what’s in season. Consider adding roasted Brussels sprouts, carrots, bell peppers, zucchini, or butternut squash.
- Protein Variations: While chicken is a classic choice, you can easily substitute it with other protein sources. Try grilled or baked salmon, shrimp, tofu, chickpeas, or lentils for a vegetarian or vegan option.
- Experiment with Dressings: The lemon-Dijon dressing is delicious, but don’t be afraid to experiment with other dressings. Consider a tahini dressing, a peanut dressing, a balsamic vinaigrette, or a creamy avocado dressing for different flavor profiles.
- Spice Level Adjustment: Adjust the amount of paprika and red pepper flakes (if using) to control the spice level to your liking. You can also add a pinch of cayenne pepper for extra heat.
- Marinate the Chicken: For even more flavorful chicken, marinate it for 30 minutes to an hour before cooking. A simple marinade of olive oil, lemon juice, garlic, herbs, and spices works wonders.
- Make it Vegan: To make this recipe vegan, simply omit the chicken and add plant-based protein options like roasted chickpeas, lentils, or tempeh. Ensure your dressing is also vegan-friendly (some Dijon mustards may contain honey).
- Meal Prep Master: This Buddha bowl is fantastic for meal prepping. Prepare all the components separately and store them in airtight containers in the refrigerator. Assemble the bowls just before serving, adding the dressing right before to prevent the greens from getting soggy.
- Don’t Overcrowd the Baking Sheet: When roasting vegetables, make sure to spread them in a single layer on the baking sheet. Overcrowding will cause them to steam instead of roast, resulting in less crispy vegetables. Use two baking sheets if necessary.
FAQ: Your Buddha Bowl Questions Answered
Q1: Can I make this Buddha bowl vegetarian or vegan?
A: Absolutely! To make it vegetarian or vegan, simply omit the chicken and substitute it with plant-based protein options such as roasted chickpeas, lentils, tofu, or tempeh. Ensure your dressing is also vegan-friendly, and you have a delicious and nutritious vegetarian or vegan Buddha bowl.
Q2: Can I prepare this Buddha bowl ahead of time for meal prep?
A: Yes, this recipe is perfect for meal prepping! Prepare all the components – roasted vegetables, cooked chicken, quinoa, and dressing – separately. Store them in airtight containers in the refrigerator for up to 3-4 days. Assemble the bowls just before serving and drizzle with dressing.
Q3: What other vegetables can I use in this Buddha bowl?
A: The beauty of Buddha bowls is their versatility! Feel free to use any roasted vegetables you enjoy. Great options include Brussels sprouts, carrots, bell peppers, zucchini, butternut squash, cauliflower, and asparagus. You can also add raw vegetables like cucumber, bell peppers, or shredded carrots.
Q4: Can I use a different grain instead of quinoa?
A: Yes, definitely! If you’re not a fan of quinoa or want to switch things up, you can use other grains like brown rice, farro, couscous, or even barley as the base of your Buddha bowl. Each grain will offer a slightly different texture and flavor profile.
Q5: How long does this Buddha bowl last in the refrigerator?
A: When stored properly in airtight containers, the components of this Buddha bowl (vegetables, chicken, quinoa) can last for up to 3-4 days in the refrigerator. It’s best to store the dressing separately and add it just before serving to maintain the freshness and texture of the bowl.
Q6: Can I freeze this Buddha bowl?
A: While you can freeze the cooked chicken, sweet potatoes, and quinoa separately, it’s not recommended to freeze the assembled Buddha bowl with all the components, especially the fresh vegetables and avocado, as their texture will change upon thawing. It’s best to enjoy this bowl fresh or within a few days of preparation.
Q7: How can I make the dressing less tangy?
A: If you find the lemon-Dijon dressing too tangy, you can adjust it to your liking. Reduce the amount of lemon juice, or add a bit more maple syrup or honey for sweetness. You can also add a tablespoon of olive oil to mellow out the acidity. Taste and adjust until you achieve your desired flavor balance.
Q8: Is this Buddha bowl gluten-free?
A: Yes, this recipe is naturally gluten-free when using quinoa as the grain base. Ensure your Dijon mustard is also gluten-free (most are, but always check the label). If using other grains, like farro or couscous, be mindful that they are not gluten-free. Brown rice and quinoa are excellent gluten-free alternatives.
This Chicken & Sweet Potato Buddha Bowl is more than just a recipe; it’s a template for healthy, customizable, and incredibly delicious meals. Enjoy the process of creating your own vibrant bowl and savor every nutritious bite!
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Chicken & Sweet Potato Buddha Bowl
Ingredients
This recipe is all about fresh, wholesome ingredients that come together to create a symphony of flavors and textures. Here’s what you’ll need to build your own delicious Chicken & Sweet Potato Buddha Bowl:
- Chicken Breast: (1.5 lbs) Provides lean protein, essential for satiety and muscle building. Choose boneless, skinless chicken breasts for easy preparation.
- Sweet Potatoes: (2 large) Offer complex carbohydrates for sustained energy, along with fiber, vitamins, and a naturally sweet flavor that complements the savory chicken.
- Quinoa: (1 cup uncooked) A complete protein and a great source of fiber, quinoa adds a nutty flavor and satisfying base to the bowl. You can substitute with brown rice or farro if preferred.
- Broccoli Florets: (1 head) Packed with vitamins, minerals, and fiber, broccoli adds a vibrant green color and a slightly bitter, yet refreshing crunch.
- Red Onion: (1 medium) Adds a pungent bite and beautiful color. Red onions are also rich in antioxidants.
- Avocado: (1-2 ripe) Provides healthy fats, creamy texture, and a boost of flavor. Avocado is also a good source of potassium and vitamin K.
- Cherry Tomatoes: (1 pint) Offer a burst of sweetness and acidity, along with vitamins and antioxidants.
- Spinach or Baby Greens: (5 oz container) Adds a bed of leafy greens for extra nutrients and freshness. Spinach is rich in iron and vitamins.
- Olive Oil: (3-4 tablespoons) Used for roasting vegetables and chicken. Olive oil is a healthy fat source and enhances flavor.
- Lemon Juice: (2-3 tablespoons) Brightens the flavors and adds acidity to the dressing. Freshly squeezed is always best!
- Dijon Mustard: (1 tablespoon) Adds a tangy depth of flavor to the dressing.
- Maple Syrup or Honey: (1 teaspoon) A touch of sweetness to balance the dressing.
- Garlic Powder: (1 teaspoon) Adds savory flavor to the chicken and vegetables.
- Paprika: (1 teaspoon) Adds a smoky and slightly sweet flavor to the chicken and vegetables.
- Salt and Black Pepper: To taste. Essential for seasoning and enhancing all the flavors.
- Optional Toppings: Sesame seeds, chopped cilantro, red pepper flakes, your favorite hot sauce for extra flavor and texture.
Instructions
Creating this Chicken & Sweet Potato Buddha Bowl is surprisingly simple. Follow these easy steps to assemble your own delicious and nutritious meal:
Step 1: Prepare the Sweet Potatoes and Broccoli
Preheat your oven to 400°F (200°C). Wash and dice the sweet potatoes into bite-sized cubes, about ½ inch in size. Cut the broccoli head into florets. In a large bowl, toss the sweet potato cubes and broccoli florets with 2 tablespoons of olive oil, ½ teaspoon of garlic powder, ½ teaspoon of paprika, salt, and pepper. Spread the vegetables in a single layer on a baking sheet.
Step 2: Roast the Vegetables
Roast the sweet potatoes and broccoli in the preheated oven for 20-25 minutes, or until the sweet potatoes are tender and slightly caramelized and the broccoli is crisp-tender. Flip the vegetables halfway through cooking to ensure even roasting.
Step 3: Cook the Chicken
While the vegetables are roasting, prepare the chicken. You can cook the chicken in several ways:
- Oven-Baked: Place the chicken breasts on a separate baking sheet lined with parchment paper. Drizzle with 1 tablespoon of olive oil, and season with ½ teaspoon of garlic powder, ½ teaspoon of paprika, salt, and pepper. Bake in the oven alongside the vegetables for the last 15-20 minutes of their cooking time, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C).
- Pan-Fried: Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Season the chicken breasts with garlic powder, paprika, salt, and pepper. Cook for 5-7 minutes per side, or until cooked through.
- Grilled: Preheat your grill to medium-high heat. Season the chicken breasts as above. Grill for 5-7 minutes per side, or until cooked through and grill marks appear.
Once cooked, let the chicken rest for a few minutes before slicing or shredding it.
Step 4: Cook the Quinoa
While the chicken and vegetables are cooking, prepare the quinoa according to package directions. Generally, this involves rinsing 1 cup of quinoa and then cooking it with 2 cups of water or broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until the liquid is absorbed and the quinoa is fluffy.
Step 5: Prepare the Dressing
In a small bowl, whisk together the lemon juice, Dijon mustard, maple syrup (or honey), salt, and pepper. Taste and adjust seasonings as needed. You can add a tablespoon of olive oil to the dressing if you prefer a richer consistency.
Step 6: Assemble the Buddha Bowls
Now for the fun part – assembling your Buddha bowls! Divide the spinach or baby greens among bowls. Top with cooked quinoa, roasted sweet potatoes and broccoli, sliced or shredded chicken, halved cherry tomatoes, and thinly sliced red onion. Slice or cube the avocado and add it to each bowl.
Step 7: Drizzle and Serve
Drizzle each bowl generously with the lemon-Dijon dressing. Add any optional toppings you desire, such as sesame seeds, chopped cilantro, or red pepper flakes. Serve immediately, or chill for later.
Nutrition
- Serving Size: one normal portion
- Calories: 650
- Protein: 50g