Healthy Grilled Chicken & Sweet Potato Rice Bowl with Fresh Veggies and Light Garlic Yogurt Sauce

🥗 Healthy Grilled Chicken & Sweet Potato Rice Bowl

with Fresh Veggies & Light Garlic Yogurt Sauce

⏱ Time

• Prep: 20 minutes

• Cook: 25–30 minutes

• Total: ~45 minutes

🍽 Servings

• 2–3 bowls

🛒 Ingredients

For the Chicken

• 2 boneless, skinless chicken breasts

• 1 tbsp olive oil

• 1 tsp paprika

• ½ tsp garlic powder

• ½ tsp black pepper

• ½ tsp salt (optional, use lightly)

• ½ tsp dried oregano or Italian seasoning

For the Sweet Potato Rice

• 1 large sweet potato, peeled and diced small

• 1 cup cooked brown or white rice

• 1 tsp olive oil

• ½ tsp cinnamon or smoked paprika (optional)

Fresh Veggies (mix & match)

• 1 cup cucumber, chopped

• 1 cup cherry tomatoes, halved

• ½ cup shredded carrots

• 1 cup baby spinach or lettuce

Light Garlic Yogurt Sauce

• ½ cup plain Greek yogurt (low-fat or regular)

• 1 small garlic clove, grated or minced

• 1 tbsp lemon juice

• 1 tbsp olive oil

• Salt & pepper to taste

• Optional: chopped parsley or dill

👩‍🍳 Instructions

1️⃣ Cook the Sweet Potato Rice

1. Heat olive oil in a pan over medium heat.

2. Add diced sweet potatoes and cook 8–10 minutes until soft and lightly golden.

3. Stir in cooked rice and seasoning. Cook another 3–5 minutes.

4. Remove from heat and set aside.

2️⃣ Grill the Chicken

1. Rub chicken with olive oil and all seasonings.

2. Heat a grill pan or skillet over medium heat.

3. Cook chicken 5–7 minutes per side, until golden and cooked through.

4. Let rest 5 minutes, then slice.

3️⃣ Make the Yogurt Sauce

1. Mix all sauce ingredients in a small bowl.

2. Taste and adjust lemon, garlic, or seasoning as needed.

3. Chill until ready to use.

4️⃣ Assemble the Bowl

1. Add sweet potato rice as the base.

2. Top with sliced grilled chicken.

3. Add fresh veggies.

4. Drizzle with garlic yogurt sauce.

5. Optional: sprinkle with seeds (pumpkin or sesame).

🌟 Nutrition Highlights

• High protein (chicken & yogurt)

• Complex carbs (sweet potato & rice)

• Healthy fats (olive oil)

• Fiber & vitamins (fresh veggies)

❓ Q & A

Q: Can I meal prep this?
✅ Yes! Store components separately in airtight containers for up to 3–4 days.

Q: Can I use a different protein?
Absolutely. Try grilled tofu, chickpeas, fish, or turkey.

Q: Is this good for weight balance and energy?
Yes. It’s balanced, filling, and supports steady energy without being heavy.

Q: Can I make it dairy-free?
Yes. Swap yogurt for dairy-free yogurt or tahini + lemon + water.

Q: Can I bake the chicken instead?
Yes. Bake at 200°C / 400°F for 18–22 minutes.