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Let’s be honest, sometimes you just need a meal that feels good from the first bite to the last.
This bowl is exactly that—a perfect little assembly of warm, roasted bites and a sauce you’ll want to bottle up.
Why This Bowl Just Works
There’s a real magic in the balance here, a kind of quiet understanding between the ingredients.
The sweet potato gets all cozy and caramelized, which plays so nicely against the salty, creamy peanut dressing, and it all just makes sense.
Ingredients Needed for the Recipe
Gathering everything first makes the whole process feel like a breeze, trust me.
Each item has its moment to shine, building the layers of flavor and texture in your bowl.
- 1 large sweet potato, peeled and cubed: It becomes the sweet, hearty base of the roasted veg.
- 1 large red onion, finely chopped: Roasts into soft, mellow bits that add a savory depth.
- 3 Tbsp. extra-virgin olive oil, divided: You’ll use it for roasting, cooking, and smoothing out the sauce.
- Kosher salt & freshly ground black pepper: The essential starters for seasoning every component.
- 2 boneless, skinless chicken breasts: They cook up quick and slice beautifully for topping.
- 1/2 tsp. each garlic powder and ground ginger: A simple, aromatic rub for the chicken.
- 1 small garlic clove, finely chopped: It goes right into the dressing for a fresh, pungent kick.
- Juice of 1 lime: Brings a necessary, bright acidity to cut through the richness.
- 2 Tbsp. creamy peanut butter: The heart of the dressing, lending that nutty, luxurious body.
- 1 Tbsp. honey: A touch of sweetness to round out the sharp and salty notes.
- 1 Tbsp. reduced-sodium soy sauce: Provides the savory, umami backbone for the sauce.
- 1 Tbsp. toasted sesame oil: This is the secret weapon, adding a deep, nutty aroma you can’t replicate.
- 4 cups cooked brown rice: Your reliable, filling foundation that soaks up all the goodness.
- 1 avocado, thinly sliced: For that cool, creamy contrast against the warm ingredients.
- 2 cups baby spinach: It wilts just slightly from the heat, adding a fresh, green element.
- 1 Tbsp. chopped fresh cilantro & 1 tsp. toasted sesame seeds: The final, confetti-like flourish for freshness and crunch.
The Art of the Peanut Dressing
This sauce isn’t just a topping, it’s the conductor of the whole orchestra.
Whisking it together and seeing it turn into this glossy, dreamy concoction is half the fun, really.
How to make ?
Step 1 – Roast Your Vegetables
Heat your oven to 425° and grab a large baking sheet.
Toss the sweet potato cubes and chopped red onion with one tablespoon of the olive oil, then season them generously with salt and pepper.
Step 2 – Cook Until Tender
Slide the baking sheet into the oven and let the vegetables roast.
You’re looking for them to become fork-tender and get those lovely browned edges, which takes about 20 to 25 minutes.
Step 3 – Cook the Chicken
While the veggies roast, heat another tablespoon of olive oil in a large skillet over medium-high heat.
Season the chicken breasts all over with the garlic powder, ground ginger, salt, and pepper, then cook them until golden brown and cooked through, about 8 minutes per side.
Step 4 – Let it Rest & Slice
Transfer the cooked chicken to a cutting board and let it sit for a full 10 minutes.
This keeps all the juices right where you want them, then you can thinly slice it against the grain.
Step 5 – Whisk the Dressing
In a small bowl, combine the chopped garlic, lime juice, peanut butter, honey, and soy sauce.
Whisk it well, then slowly stream in the sesame oil and the final tablespoon of olive oil until the sauce is completely smooth and emulsified.
Step 6 – Assemble the Bowls
Start with a base of warm brown rice in each bowl.
Top it with the roasted potatoes and onion, the sliced chicken, creamy avocado, and a handful of fresh spinach.
Step 7 – The Final Touches
Finish everything with a sprinkle of fresh cilantro and toasted sesame seeds.
Now, the grand finale: drizzle that incredible peanut dressing over the top of each bowl.
Endless Ways to Make It Yours
The formula here is wonderfully forgiving, a template for your fridge’s contents.
Got a lonely bell pepper or some broccoli florets? Chop them up and roast them right alongside the sweet potato.
Tips
- For the best sweet potato cubes, try to cut them all about the same size. This way, they’ll roast evenly, and you won’t end up with some pieces mushy while others are still crunchy.
- Don’t skip the chicken’s rest time. I know it’s tempting to slice right in, but those ten minutes let the fibers relax, guaranteeing every piece is tender and moist, not dry.
- If your peanut dressing seems too thick, a tiny splash of warm water whisked in will loosen it up beautifully without diluting the flavor one bit.
Mastering the Meal Prep
This recipe is a meal-prepper’s dream, truly designed for a delicious future.
Store the components separately in airtight containers: the rice, the roasted veggies, the sliced chicken, and the sauce in its own little jar.
Serving Ideas Beyond the Bowl
While the assembled bowl is the star, the individual parts are fantastic supporting actors.
Use the leftover peanut dressing as a dip for fresh spring rolls or a salad dressing, toss the extra roasted veggies into morning scrambled eggs, or pile the chicken and avocado on top of a green salad for a completely different, equally satisfying lunch.
Peanut Chicken Protein Bowls Recipe
Description
These Peanut Chicken Protein Bowls are a high-protein, flavor-packed dinner (or meal-prep lunch!) featuring tender sliced chicken, roasted sweet potatoes, creamy avocado, fresh spinach, and a luscious homemade peanut dressing. Perfect for busy weeknights or prepping ahead, this bowl is balanced, satisfying, and endlessly customizable.
Ingredients
Roasted Vegetables & Chicken
Peanut Dressing
For Assembly
Instructions
-
Roast Vegetables
Arrange a rack in the center of the oven and preheat to 220°C (425°F). On a large baking sheet, toss the sweet potato and red onion with 1 Tbsp olive oil. Season with salt and pepper. -
Bake
Roast in the oven until the sweet potatoes are tender, about 20–25 minutes. -
Cook Chicken
Meanwhile, heat 1 Tbsp olive oil in a large skillet over medium-high heat. Season chicken breasts with garlic powder, ground ginger, salt, and pepper. Cook, turning occasionally, until golden brown and an instant-read thermometer inserted into the thickest part registers 74°C (165°F), about 8 minutes per side. -
Rest & Slice
Transfer chicken to a cutting board and let rest for 10 minutes. Thinly slice before assembling bowls. -
Make Peanut Dressing
In a small bowl, whisk together garlic, lime juice, peanut butter, honey, soy sauce, sesame oil, and the remaining 1 Tbsp olive oil until smooth. -
Assemble Bowls
Divide the cooked brown rice among 4 bowls. Top each with roasted sweet potato mixture, sliced chicken, avocado slices, and baby spinach. Sprinkle with fresh cilantro and sesame seeds. Drizzle generously with peanut dressing before serving.
Nutrition Facts
Servings 4
Serving Size 1 bowl
- Amount Per Serving
- Calories 670kcal
- % Daily Value *
- Total Fat 31g48%
- Saturated Fat 6g30%
- Cholesterol 70mg24%
- Sodium 580mg25%
- Potassium 980mg29%
- Total Carbohydrate 65g22%
- Dietary Fiber 10g40%
- Sugars 15g
- Protein 40g80%
- Calcium 80 mg
- Iron 4 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
- Meal prep tip: Roast sweet potatoes and cook chicken ahead of time. Store dressing separately and assemble bowls fresh to keep ingredients crisp.
- Vegetarian option: Swap chicken for chickpeas or baked tofu.
- Extra crunch: Top with crushed peanuts, crispy onions, or kimchi.
- Dressing storage: Keep extra peanut dressing in an airtight container in the fridge for up to 1 week.
Frequently Asked Questions
Can I use a different grain instead of brown rice?
Yes! Quinoa, farro, cauliflower rice, or even couscous work great as base alternatives.
Is this recipe gluten-free?
It can be! Just use tamari or a certified gluten-free soy sauce instead of regular soy sauce.