This maple-Dijon chicken and sweet potato bowl is my go-to for busy weeknights. It combines juicy baked chicken breasts glazed with a simple maple-Dijon sauce, caramel-roasted sweet potatoes, and a fluffy bed of quinoa or brown rice. The flavors are sweet, tangy, and comforting, and the whole tray-roast approach keeps cleanup minimal. If you like easy protein bowls with bold flavor, you might also enjoy this buffalo chicken dip with cottage cheese for a different weeknight twist.
Why you’ll love this dish
This bowl hits a lot of home-cooking sweet spots. It’s:
- Fast: hands-on time is under 15 minutes; most of the work is roasting.
- Balanced: lean protein, complex carbs, and a starchy vegetable in one bowl.
- Family-friendly: the maple-Dijon glaze is sweet enough for kids but bright enough for adults.
- Minimal cleanup: chicken and sweet potatoes roast together on a single sheet pan. Make it for a busy weeknight, meal prep for the week, or a casual dinner when you want something both cozy and wholesome.
How this recipe comes together
Step-by-step overview:
- Make the glaze by whisking Dijon, maple syrup, garlic powder, and olive oil.
- Coat the chicken breasts in the glaze and arrange them on a baking sheet.
- Cube and oil the sweet potatoes, then add them to the same tray.
- Roast until the chicken reaches a safe internal temperature and the potatoes are tender and caramelized.
- Meanwhile, cook quinoa or brown rice to serve as the base.
- Slice the chicken, assemble bowls over the grain, and finish with fresh herbs. This approach keeps flavors concentrated: the sweet potatoes caramelize while the glaze browns slightly on the chicken for nice color and depth.
What you’ll need
- 4 chicken breasts
- 1 tsp garlic powder
- 2 tbsp Dijon mustard
- 3 tbsp maple syrup
- 2 medium sweet potatoes
- 1 cup quinoa or brown rice
- 2 tbsp olive oil
- Fresh herbs (for garnish; parsley or thyme work well)
Notes and substitutions:
- Use boneless, skinless chicken breasts for even roasting. If using thighs, reduce cooking time slightly.
- For a lower-sugar option, reduce maple syrup to 2 tbsp and add 1 tsp of lemon juice for brightness.
- Swap quinoa or brown rice with farro or bulgur for a nuttier texture.
Step-by-step instructions
Preheat your oven to 400°F (200°C).
In a medium bowl, whisk together the Dijon mustard, maple syrup, garlic powder, and olive oil until smooth.
Pat the chicken breasts dry and coat them evenly with the maple-Dijon mixture. Place the chicken on one side of a rimmed baking sheet.
Peel (optional) and cube the sweet potatoes into 1-inch pieces. Toss them with a little olive oil and a pinch of salt. Spread the sweet potatoes on the other side of the baking sheet in a single layer.
Roast the chicken and sweet potatoes together for 25–30 minutes. Check the chicken with an instant-read thermometer — it should reach 165°F (74°C) in the thickest part. The sweet potatoes should be tender and slightly caramelized at the edges.
While the tray is in the oven, cook the quinoa or brown rice according to package instructions and fluff with a fork.
Let the chicken rest 5 minutes after roasting, then slice it. Divide the quinoa or rice among bowls, top with sliced chicken and roasted sweet potatoes, and garnish with fresh herbs.
Best ways to enjoy it
Serve these bowls warm with a squeeze of lemon or a drizzle of extra maple-Dijon sauce. Pair with:
- A simple green salad with a bright vinaigrette to cut the sweetness.
- Steamed greens like kale or broccolini for added color and nutrients.
- A dollop of Greek yogurt or labneh for creaminess and tang.
- For a fun contrast, try topping with toasted seeds (pumpkin or sunflower) for crunch, or add pickled red onions for acidity. If you want lighter sides or snack ideas, browse cottage cheese and Jello recipe ideas for simple accompaniments.
Keeping leftovers fresh
Refrigeration:
- Store cooled leftovers in airtight containers for up to 3–4 days.
- Keep grains, chicken, and sweet potatoes together or separate them if you prefer to reheat grains differently. Reheating:
- Reheat in a 350°F (175°C) oven for 8–12 minutes to retain texture, or microwave in 60–90 second bursts until hot. Add a splash of water before microwaving to prevent dryness. Freezing:
- Freeze individual portions in freezer-safe containers for up to 2 months. Thaw overnight in the fridge before reheating. Food safety:
- Cool leftovers to room temperature for no more than 2 hours before refrigerating.
- Reheat to at least 165°F (74°C) before serving.
Helpful cooking tips
- Pound chicken to even thickness if breasts are uneven; this ensures uniform cooking and prevents dry edges.
- Use an instant-read thermometer — it’s the most reliable way to avoid undercooking or overcooking.
- For deeper flavor, spoon a little of the pan juices over the chicken before serving.
- If your sweet potatoes and chicken finish at different times, remove the finished item and keep loosely tented with foil while the other catches up.
Creative twists
- Add spice: mix 1/2 tsp smoked paprika or chili powder into the glaze for warmth.
- Swap the grain: use cauliflower rice for a lower-carb bowl.
- Add a sauce: mix Greek yogurt with lemon zest and a pinch of salt for a cooling drizzle.
- Make it Mediterranean: top with chopped cucumber, tomato, and a few olives (omit olives if you dislike them).
- Sheet-pan dinner: toss in Brussels sprouts or red onion halves with the sweet potatoes for extra veggies.
FAQ
Q: How long does this take from start to finish?
A: About 35–45 minutes total. Prep is roughly 10–15 minutes, and roasting takes 25–30 minutes depending on breast size.
Q: Can I use frozen chicken breasts?
A: Thaw fully in the fridge before cooking. Cooking from frozen will increase oven time and can cause uneven results.
Q: Is this recipe gluten-free?
A: Yes, if you choose gluten-free quinoa or certified gluten-free grains. Check labels on any packaged ingredients.
Q: Can I make this dairy-free?
A: Absolutely — the recipe as written is dairy-free unless you add a yogurt-based topping. Use dairy-free yogurt or skip the topping.
Q: What if I don’t have maple syrup?
A: Substitute with honey or a light drizzle of pure agave syrup. Reduce quantity slightly if using a sweeter syrup to taste.
Conclusion
If you want a reliable, flavor-packed weeknight meal that’s easy to scale and stores well, these maple Dijon chicken and sweet potato bowls are a winner — and for another maple-Dijon inspired idea with a leafy crunch, check out this Harvest Chicken Salad With Maple Dijon Dressing.
Print
Maple-Dijon Chicken and Sweet Potato Bowl
- Total Time: 45 minutes
- Yield: 4 servings
- Diet: Gluten-Free, Dairy-Free
Description
A go-to weeknight meal combining juicy chicken breasts glazed with maple-Dijon sauce, caramel-roasted sweet potatoes, and quinoa or brown rice.
Ingredients
- 4 chicken breasts
- 1 tsp garlic powder
- 2 tbsp Dijon mustard
- 3 tbsp maple syrup
- 2 medium sweet potatoes
- 1 cup quinoa or brown rice
- 2 tbsp olive oil
- Fresh herbs (for garnish; parsley or thyme work well)
Instructions
- Preheat your oven to 400°F (200°C).
- In a medium bowl, whisk together the Dijon mustard, maple syrup, garlic powder, and olive oil until smooth.
- Pat the chicken breasts dry and coat them evenly with the maple-Dijon mixture. Place the chicken on one side of a rimmed baking sheet.
- Peel (optional) and cube the sweet potatoes into 1-inch pieces. Toss them with a little olive oil and a pinch of salt. Spread the sweet potatoes on the other side of the baking sheet in a single layer.
- Roast the chicken and sweet potatoes together for 25–30 minutes, checking the chicken with an instant-read thermometer to reach 165°F (74°C) in the thickest part. The sweet potatoes should be tender and slightly caramelized.
- While the tray is in the oven, cook the quinoa or brown rice according to package instructions and fluff with a fork.
- Let the chicken rest for 5 minutes after roasting, then slice it. Divide the quinoa or rice among bowls, top with sliced chicken and roasted sweet potatoes, and garnish with fresh herbs.
Notes
Use boneless, skinless chicken breasts for even roasting. For a lower-sugar option, reduce maple syrup to 2 tbsp and add 1 tsp of lemon juice for brightness. Swap quinoa or brown rice with farro or bulgur for a nuttier texture.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American