I remember the first time I paired maple and Dijon on chicken — the sweet syrup and tangy mustard cut through each other in the best possible way. These Maple Dijon Chicken and Sweet Potato Bowls are exactly that balance: roasted sweet potatoes, tender seared chicken brushed with a glossy maple-Dijon glaze, and a nutty grain bed to soak up the sauce. They’re hearty without being heavy, fast enough for a weeknight, and sturdy enough for meal prep.
If you like simple bowls that taste composed but don’t demand hours, this is one to keep in your rotation — and if you want a creamy side, try a quick creamy buffalo chicken dip with cottage cheese alongside for a playful contrast.
Why you’ll love this dish
- Balanced flavors: maple syrup brings sweetness while Dijon adds a bright, savory tang. Together they make a glaze that’s sticky but never cloying.
- Weeknight-friendly: the active time is short — roast, sear, and assemble. Most of the cooking happens hands-off.
- Meal-prep champion: components store and reheat well, so you can build bowls for lunches during the week.
- Family-friendly and flexible: kids usually like the sweet potato and maple notes, while adults appreciate the nuance of the mustard and herbs.
How this recipe comes together
Overview first: you roast the cubed sweet potatoes until tender. While they roast, you whisk together a simple maple-Dijon glaze. The chicken breasts are seared until golden and finished with that glaze. Cook a grain (quinoa or brown rice) as the base. Finally, slice the rested chicken and assemble bowls with grain, sweet potatoes, and chicken. Total active time is about 25–35 minutes; oven time overlaps with stove-top work so the clock moves fast.
What you’ll need
- 4 chicken breasts
- 2 medium sweet potatoes
- 2 tbsp Dijon mustard
- 3 tbsp maple syrup
- 1 tsp garlic powder
- Fresh herbs (parsley, thyme, or rosemary), chopped — about 1–2 tbsp
- 1 cup quinoa or brown rice (dry)
- 2 tbsp olive oil
- Salt and freshly ground black pepper (to taste)
Notes: If you prefer, swap quinoa for brown rice, farro, or even cauliflower rice for a low-carb option. Use chicken thighs instead of breasts for a slightly fattier, juicier result.
Step-by-step instructions
- Preheat the oven to 400°F (200°C).
- Peel (if you like) and cube the sweet potatoes into roughly 1-inch pieces. Toss them with 1 tbsp olive oil, a pinch of salt, and black pepper. Spread in a single layer on a baking sheet. Roast for 25–30 minutes, turning once, until fork-tender and lightly browned.
- While the sweet potatoes roast, whisk together 2 tbsp Dijon mustard, 3 tbsp maple syrup, 1 tsp garlic powder, and the chopped fresh herbs in a small bowl. Taste and adjust salt or mustard as needed.
- Heat a large skillet over medium-high heat and add the remaining 1 tbsp olive oil. Pat the chicken breasts dry and season with salt and pepper. Cook the chicken for about 5–7 minutes per side until golden brown and the internal temperature reaches 160–165°F. In the last 2 minutes of cooking, brush the maple-Dijon glaze over the chicken so it caramelizes slightly.
- Cook the quinoa or brown rice according to package instructions while the chicken rests. Fluff with a fork when done.
- Let the chicken rest for 5 minutes, then slice it thinly. To assemble the bowls, layer the cooked quinoa or brown rice, roasted sweet potatoes, and sliced maple-Dijon chicken. Spoon any leftover glaze over the top.
- Serve warm and enjoy!
Best ways to enjoy it
- Plate it: start with a shallow bowl of grain, tuck sweet potatoes on one side, chicken slices fanned across, and finish with a sprinkle of herbs. A wedge of lemon brightens the glaze.
- Add crunch: toasted pepitas or sliced almonds add texture.
- Brighten it: quick pickled red onions or a handful of arugula bring acidity and bite.
- Beverage pairing: a crisp Chardonnay or a citrus-forward IPA complements the maple and mustard notes.
Storage and reheating tips
- Refrigerate within two hours. Store components in airtight containers for 3–4 days.
- For best texture, store grains, chicken, and sweet potatoes separately when possible. Reheat gently: oven at 350°F (175°C) for 10–15 minutes or microwave in 60-second intervals until warmed through. If microwaving, add a splash of water and cover to retain moisture.
- Freezing: freeze cooked chicken and roasted sweet potatoes in freezer-safe bags or containers for up to 3 months. Thaw overnight in the fridge before reheating. Grains freeze okay but can be a bit softer after thawing.
- Food safety: always reheat chicken to at least 165°F (74°C) measured with a thermometer.
Pro chef tips
- Pound for even cooking: if your breasts are uneven, gently pound them to a uniform thickness so they sear and finish at the same time.
- Don’t crowd the pan: give chicken room in the skillet so it browns rather than steams. Work in batches if necessary.
- Glaze at the end: brush the maple-Dijon glaze in the last few minutes so it caramelizes without burning.
- Shortcut: use pre-cooked or microwaveable quinoa to shave time.
- Want creaminess? Try a dollop of Greek yogurt or a creamy cottage cheese-based topping. For inspiration, check cottage cheese ideas that pair well with savory bowls.
Creative twists
- Make it spicy: add 1/2 tsp cayenne or a drizzle of sriracha to the glaze.
- Swap protein: use bone-in chicken thighs (adjust cooking time) or pan-fried tofu for a vegetarian option.
- Grain-free: serve over roasted cauliflower rice or a bed of sautéed greens.
- Add seasonal veg: roast Brussels sprouts, fall squash, or toss in fresh corn kernels in summer.
- Global spin: swap Dijon for grainy mustard and add smoked paprika and cumin for a smoky, Spanish-leaning bowl.
Common questions
Q: How long does this take from start to finish?
A: Active hands-on time is about 20–30 minutes. Because the sweet potatoes roast while you prepare glaze and cook chicken, the total clock is roughly 35–45 minutes.
Q: Can I use frozen sweet potato cubes?
A: Yes. Thaw slightly and pat dry so they roast rather than steam. You may need to reduce oven time slightly if they’re partially thawed.
Q: What’s the best way to tell when chicken is done?
A: Use an instant-read thermometer — 165°F (74°C) is the safe target. If you don’t have one, the juices should run clear and the meat should be opaque with no pink in the center.
Q: Can I meal prep these bowls for the week?
A: Absolutely. Store components separately if possible. Assemble bowls each morning to keep textures fresh, or assemble full bowls and consume within 3 days.
Q: Is this recipe gluten-free?
A: Yes, provided you use a gluten-free grain (quinoa or certified GF brown rice) and ensure your Dijon mustard is gluten-free.
Conclusion
If you want another perspective on the same maple + mustard theme and more meal-prep tips, check out Maple Dijon Chicken Meal Prep Bowls – Green Healthy Cooking for additional ideas and variations.
Print
Maple Dijon Chicken and Sweet Potato Bowls
- Total Time: 45 minutes
- Yield: 4 servings
- Diet: Gluten-Free
Description
Hearty and flavorful bowls featuring roasted sweet potatoes, tender seared chicken with a maple-Dijon glaze, and a nutty grain base.
Ingredients
- 4 chicken breasts
- 2 medium sweet potatoes
- 2 tbsp Dijon mustard
- 3 tbsp maple syrup
- 1 tsp garlic powder
- Fresh herbs (parsley, thyme, or rosemary), chopped — about 1–2 tbsp
- 1 cup quinoa or brown rice (dry)
- 2 tbsp olive oil
- Salt and freshly ground black pepper (to taste)
Instructions
- Preheat the oven to 400°F (200°C).
- Peel (if you like) and cube the sweet potatoes into roughly 1-inch pieces. Toss them with 1 tbsp olive oil, a pinch of salt, and black pepper. Spread in a single layer on a baking sheet. Roast for 25–30 minutes, turning once, until fork-tender and lightly browned.
- While the sweet potatoes roast, whisk together 2 tbsp Dijon mustard, 3 tbsp maple syrup, 1 tsp garlic powder, and the chopped fresh herbs in a small bowl. Taste and adjust salt or mustard as needed.
- Heat a large skillet over medium-high heat and add the remaining 1 tbsp olive oil. Pat the chicken breasts dry and season with salt and pepper. Cook the chicken for about 5–7 minutes per side until golden brown and the internal temperature reaches 160–165°F. In the last 2 minutes of cooking, brush the maple-Dijon glaze over the chicken so it caramelizes slightly.
- Cook the quinoa or brown rice according to package instructions while the chicken rests. Fluff with a fork when done.
- Let the chicken rest for 5 minutes, then slice it thinly. To assemble the bowls, layer the cooked quinoa or brown rice, roasted sweet potatoes, and sliced maple-Dijon chicken. Spoon any leftover glaze over the top.
- Serve warm and enjoy!
Notes
If you prefer, swap quinoa for brown rice, farro, or even cauliflower rice for a low-carb option. Use chicken thighs instead of breasts for a slightly fattier, juicier result.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Roasting
- Cuisine: American