Roasted Chicken and Sweet Potato Meal Prep Bowls
This balanced meal prep recipe combines seasoned chicken breast with roasted Brussels sprouts and sweet potatoes for four ready-to-eat portions. The chicken is pan-seared with a blend of steak seasoning and paprika for a smoky flavor, while the vegetables roast together in the oven until caramelized and tender. Sweet potato halves are finished with butter for richness. Perfect for weekly meal prep, these containers store well in the refrigerator and provide a nutritious, satisfying meal that reheats beautifully. The combination of protein, complex carbs, and vegetables makes this ideal for lunch or dinner throughout the week.
Ingredients
Instructions
- 1
Preheat oven to 400ºF
- 2
Rinse Brussels sprouts and slice in half
- 3
Place Brussels sprouts on parchment-lined baking sheet, drizzle with oil, add salt and pepper, toss to coat
- 4
Wash sweet potato and slice in half lengthwise
- 5
Prick sweet potato surface with fork
- 6
Rub oil over all sweet potato surfaces
- 7
Place sweet potato cut sides down on baking sheet with Brussels sprouts
- 8
Transfer baking sheet to oven and roast for 20 minutes
- 9
After 20 minutes, stir Brussels sprouts and return to oven for 10-15 minutes until desired browning
- 10
Remove Brussels sprouts when done, continue cooking sweet potato if needed
- 11
Combine steak seasoning, smoked paprika, and sweet paprika in bowl
- 12
Coat chicken breasts in seasoning mixture
- 13
Heat remaining oil in large skillet over medium-low heat
- 14
Add chicken breasts to hot skillet
- 15
Cook without flipping for about 8 minutes until well browned on bottom
- 16
Flip chicken and cook second side until well browned and cooked through
- 17
Transfer chicken to clean cutting board to rest for five minutes
- 18
Slice rested chicken
- 19
Cut sweet potato halves in half again to create four portions
- 20
Divide sweet potatoes, Brussels sprouts, and sliced chicken between four containers
- 21
Add pat of butter to each sweet potato piece
- 22
Refrigerate up to four days
Tips
Use a meat thermometer to ensure chicken reaches 165ºF internal temperature for food safety
Brussels sprouts can be trimmed and halved a day ahead to save prep time
Sweet potatoes cook more evenly when similar in size, so choose potatoes of comparable weight
Good to Know
Refrigerate up to four days in sealed containers
Brussels sprouts can be trimmed and halved up to one day ahead
Reheat individual portions in microwave for 1-2 minutes or in oven at 350ºF for 10 minutes
Common Mistakes
Don't flip chicken too early or it won't develop proper browning
Don't overcrowd vegetables on baking sheet or they'll steam instead of roast
Substitutions
mix equal parts
FAQ
Can I freeze these meal prep containers?
Yes, freeze for up to 3 months. Thaw overnight in refrigerator before reheating. Sweet potatoes may have slightly different texture after freezing.
What if my sweet potatoes aren't done when Brussels sprouts are ready?
Remove the Brussels sprouts and continue roasting sweet potatoes until fork-tender. Cooking time varies based on size.
Can I use different vegetables for this meal prep?
Absolutely. Try carrots, bell peppers, or zucchini. Adjust cooking times based on the vegetables you choose.