Maple Dijon Chicken & Sweet Potato Bowls

Maple Dijon Chicken & Sweet Potato Bowls bring together tender chicken, roasted sweet potatoes, and crisp vegetables, all tied together with a sweet and tangy maple dijon glaze. This recipe stands out because it combines the comfort of a hearty sheet pan dinner with the convenience of meal prep bowls, perfect for busy weeknights. With just a few fresh ingredients and a simple cooking method, you can create a balanced dish that is flavorful, nutritious, and versatile enough to serve fresh or enjoy as make-ahead lunches.

Why You’ll Love This Recipe

• Quick and Easy: Use it as a weeknight staple alongside our baked chicken parmesan for another crowd-pleasing dinner.
• Balanced Flavors: If you like a touch of heat with sweet, try our sweet chili chicken next.
• Nutritious and Satisfying: Packed with lean protein, fiber-rich sweet potatoes, and colorful vegetables.
• Meal Prep Friendly: Stays fresh for days, making it perfect for lunches or dinners on the go.
• Versatile and Customizable: Swap grains, veggies, or toppings to fit your taste or dietary needs.

Unlike many versions, this recipe gives you the flexibility to cook everything on a sheet pan or sear the chicken first for extra flavor. Either way, you’ll end up with a wholesome bowl that is as comforting as it is impressive.

Ingredients Needed

For the Chicken

• 2 large chicken breasts or 4 small thighs: use boneless, skinless for quicker cooking
• 2 tbsp Dijon mustard: smooth or whole grain, depending on texture preference
• 2 tbsp pure maple syrup: Grade A dark gives deeper flavor
• 2 tbsp olive oil: helps the marinade coat evenly
• 1 tbsp apple cider vinegar: adds brightness
• 2 garlic cloves, minced
• 1 tsp salt and ½ tsp black pepper

For the Vegetables

• 4 cups cubed sweet potato: cut into ¾-inch cubes for even roasting
• 4 cups halved Brussels sprouts: trim the ends for best texture
• 1 red onion, sliced
• 1 tbsp olive oil
• Salt and pepper, to taste

For the Dressing

• 2 tbsp Dijon mustard
• 2 tbsp pure maple syrup
• 2 tbsp olive oil
• 1 tbsp apple cider vinegar
• 1–2 tbsp water, to thin as needed
• Pinch of salt and pepper

For the Bowls

• 2 cups cooked quinoa or brown rice warm or cold
• 2 cups fresh greens, such as baby kale or spinach
• ½ cup toasted pecans or walnuts
• ½ cup dried cranberries
• Optional: crumbled goat cheese or feta

Notes and Substitutions

• Chicken: Thighs stay juicier than breasts but need 3–5 extra minutes in the oven.
• Grains: Swap quinoa with farro, brown rice, or cauliflower rice for a lighter option.
  Craving a rice bowl vibe, too? Check out this Korean BBQ steak rice bowl for more layering ideas.
• Nuts: Use sunflower seeds or pumpkin seeds for a nut-free version.
• Dairy: Omit cheese or use dairy-free alternatives for lactose-sensitive diets.
• Vegetables: Broccoli, carrots, or bell peppers work well if Brussels sprouts aren’t on hand.

How to Make Maple Dijon Chicken & Sweet Potato Bowls

Before You Start

• Preheat oven to 400°F (200°C).
• Line two large baking sheets with parchment paper.
• Cut sweet potatoes into ¾-inch cubes and halve Brussels sprouts to ensure even roasting.

Method 1: Sheet Pan (Quick and Simple)

1. Make the Marinade: In a small bowl, whisk Dijon mustard, maple syrup, olive oil, vinegar, garlic, salt, and pepper. Reserve 2 tablespoons for the dressing.
2. Coat the Vegetables: Toss sweet potatoes, Brussels sprouts, and onion with half the marinade until well coated. Spread in a single layer on one prepared baking sheet.
3. Prepare the Chicken: Rub chicken with remaining marinade. Place on the second baking sheet.
4. Roast: Bake vegetables for 25–30 minutes, stirring halfway. Roast chicken for 20–25 minutes until the thickest part reaches 165°F (74°C).
5. Rest and Slice: Let chicken rest 5 minutes, then slice thinly.

Method 2: Skillet + Oven (Extra Flavor)

1. Heat 1 tablespoon oil in a skillet over medium-high heat.
2. Sear chicken 2–3 minutes per side until golden.
3. Transfer chicken to a baking dish and finish in the oven for 15–20 minutes.
4. While chicken cooks, roast vegetables on a separate baking sheet as above.
5. Deglaze skillet with a splash of vinegar or broth and drizzle over the bowls for added depth.

Make the Maple Dijon Dressing

• Whisk reserved marinade with water until smooth and pourable. Taste and adjust: add more maple for sweetness, Dijon for tang, or vinegar for brightness.

Build the Bowls

1. Start with a grain base.
2. Add roasted sweet potatoes, Brussels sprouts, and onion.
3. Top with sliced chicken.
4. Drizzle with dressing.
5. Finish with greens, nuts, cranberries, and cheese if using.

Pro Tips & Troubleshooting

Expert Tips

• Cut Evenly: Keep sweet potato cubes about ¾-inch so they roast through without burning.
• Balance Flavors: Taste the dressing before serving; adjust maple or Dijon until sweet and tangy are in harmony.
• Rest the Chicken: Let it sit for 5 minutes before slicing to keep juices locked in.
• Maple Quality Matters: Dark maple syrup provides a richer caramel note that stands out.

Common Mistakes to Avoid

• Crowding the Pan: Overlapping vegetables steam instead of roast. Use two pans if needed.
• Skipping Seasoning: Salt and pepper layers build flavor; don’t just season at the end.
• Overcooking Chicken: Use a thermometer and pull chicken at 165°F for juicy meat.
• Oversized Veggie Cuts: Larger pieces take longer and throw off timing.

Smart Shortcuts

• Use pre-cooked grains like microwaveable quinoa packs for faster assembly.
• Buy pre-chopped vegetables to cut prep time in half.
• Double the dressing recipe so you have extra for salads during the week.

Serving, Storage & Variations

Serving Ideas

• Serve warm in bowls with a drizzle of extra dressing.
• Add a handful of fresh baby kale or spinach for a pop of color and nutrients.
• Top with crumbled goat cheese or feta for a creamy finish.
• Pair with a light soup or a simple side salad for a fuller meal.

Storage and Reheating

• Refrigerator: Store each component in airtight containers for up to 4 days.
• Freezer: Cooked chicken and roasted sweet potatoes freeze well. Thaw overnight in the fridge before reheating.
• Reheating: Warm in the microwave for 2–3 minutes, or reheat chicken and veggies on a sheet pan at 350°F for 8–10 minutes to keep texture crisp.

Variations

• Spicy Kick: Stir ½ teaspoon chili flakes or cayenne into the dressing.
• Vegetarian Swap: Replace chicken with roasted chickpeas or baked tofu.
• Low-Carb Version: Swap quinoa or rice for cauliflower rice or extra greens.

Nutritional Information

Nutrient	Amount per Serving*
Calories	~600 kcal
Protein	31 g
Carbohydrates	60 g
Fat	28 g
Saturated Fat	3 g
Fiber	11 g
Sugar	25 g
Sodium	310 mg

*Values are approximate, based on 4 servings, and will vary with ingredient swaps or portion sizes.

Key Benefits

• High Protein: Chicken provides lean protein to keep you full.
• Rich in Fiber: Sweet potatoes, Brussels sprouts, and quinoa aid digestion and satiety.
• Healthy Fats: Olive oil and pecans add heart-healthy monounsaturated fats.
• Vitamins & Minerals: Sweet potatoes boost vitamin A, while Brussels sprouts provide vitamin C and potassium.

For accuracy, use a tool like Cronometer or MyFitnessPal if you adjust ingredients.

Conclusion

Maple Dijon Chicken & Sweet Potato Bowls combine bold flavor with wholesome ingredients, making them a recipe worth keeping in your weekly rotation. The balance of sweet maple, tangy Dijon, and hearty roasted vegetables creates a dish that feels both comforting and fresh. With options for meal prep, easy swaps, and two cooking methods, this recipe adapts to your lifestyle while delivering satisfying results every time.

If you try these bowls, leave a comment and a star rating below to share your experience. Don’t forget to pin or share this recipe so more people can enjoy it. What toppings or variations will you add to make this bowl your own? Let us know in the comments!

Frequently Asked Questions (FAQ)