Low Calorie Meal Prep Chicken and Sweet Potato Bowls – Simple, Satisfying, and Ready for the Week

If you want a week’s worth of meals that taste great and make you feel good, these chicken and sweet potato bowls are a solid choice. They’re filling without being heavy, and they’re easy to batch-cook on a Sunday. You’ll get lean protein, complex carbs, and colorful veggies in every bite.

The flavors are bright and savory, the textures are balanced, and the prep is straightforward. It’s a practical, no-fuss recipe you’ll actually stick with.

Low Calorie Meal Prep Chicken and Sweet Potato Bowls - Simple, Satisfying, and Ready for the Week

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Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• For the chicken: 1.5–2 pounds boneless, skinless chicken breasts (about 4 large)
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon ground cumin
• 1/2 teaspoon chili powder (optional for heat)
• 1 teaspoon kosher salt
• 1/2 teaspoon black pepper
• For the sweet potatoes and veggies: 2 large sweet potatoes, peeled and cubed (about 5–6 cups)
• 1 red bell pepper, sliced
• 1 small red onion, sliced
• 1 tablespoon olive oil
• 1/2 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 1/2 teaspoon smoked paprika
• For assembly: 4 cups chopped greens (spinach, kale, or spring mix)
• 1 cup cooked quinoa or cauliflower rice (optional, for added volume)
• 1/4 cup fresh cilantro or parsley, chopped
• 1 lime, cut into wedges
• Light yogurt-lime sauce (optional but recommended): 3/4 cup plain nonfat Greek yogurt
• 1 tablespoon lime juice
• 1 teaspoon honey or agave
• 1 small clove garlic, grated
• Pinch of salt and pepper
• Water to thin, as needed

Method

 

1. Preheat and prep pans: Heat the oven to 425°F (220°C). Line two sheet pans with parchment for easy cleanup.
2. Season the chicken: Pat chicken breasts dry. In a bowl, combine olive oil, smoked paprika, garlic powder, onion powder, cumin, chili powder (if using), salt, and pepper. Toss chicken to coat evenly.
3. Prep the veggies: Add cubed sweet potatoes, sliced bell pepper, and red onion to the second sheet pan. Drizzle with olive oil, then season with salt, pepper, and smoked paprika. Toss and spread in an even layer.
4. Bake the veggies: Place the veggie pan on the middle rack and roast for 25–30 minutes, flipping once. Sweet potatoes should be tender and lightly browned at the edges.
5. Cook the chicken: Place the chicken on the other sheet pan. Roast for 18–22 minutes, depending on thickness, until the center reaches 165°F (74°C). For extra color, broil for 1–2 minutes at the end, watching closely.
6. Rest and slice: Let chicken rest for 5–10 minutes. Slice into thin strips or bite-size pieces.
7. Make the sauce: Stir yogurt, lime juice, honey, garlic, salt, and pepper. Thin with a splash of water until drizzleable.
8. Assemble bowls: Divide greens among 4–5 containers. Add a scoop of roasted sweet potatoes and veggies, then top with sliced chicken. Add quinoa or cauliflower rice if you want a bigger bowl with minimal extra calories.
9. Finish with freshness: Sprinkle chopped cilantro or parsley over the top. Include lime wedges for squeezing just before eating. Drizzle with the yogurt-lime sauce or pack it separately.
10. Cool and store: Let bowls cool to room temperature (no more than 1 hour) before sealing and refrigerating.

Why This Recipe Works

• Balanced nutrition: Chicken breast keeps calories low while providing plenty of protein. Sweet potatoes add slow-burning energy, and greens round out the bowl.
• Meal prep friendly: Everything roasts on two sheet pans and stores well, so you can assemble bowls in minutes throughout the week.
• Big flavor, light calories: A simple spice blend and a tangy yogurt-lime sauce bring brightness without a heavy calorie load.
• Customizable: Swap veggies, adjust spices, and tweak the sauce to match your taste and diet.
• Budget-conscious: Common ingredients, minimal waste, and multiple meals from one cook session.

Ingredients

• For the chicken:
  • 1.5–2 pounds boneless, skinless chicken breasts (about 4 large)
  • 1 tablespoon olive oil
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon chili powder (optional for heat)
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
• For the sweet potatoes and veggies:
  • 2 large sweet potatoes, peeled and cubed (about 5–6 cups)
  • 1 red bell pepper, sliced
  • 1 small red onion, sliced
  • 1 tablespoon olive oil
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon smoked paprika
• For assembly:
  • 4 cups chopped greens (spinach, kale, or spring mix)
  • 1 cup cooked quinoa or cauliflower rice (optional, for added volume)
  • 1/4 cup fresh cilantro or parsley, chopped
  • 1 lime, cut into wedges
• Light yogurt-lime sauce (optional but recommended):
  • 3/4 cup plain nonfat Greek yogurt
  • 1 tablespoon lime juice
  • 1 teaspoon honey or agave
  • 1 small clove garlic, grated
  • Pinch of salt and pepper
  • Water to thin, as needed

Step-by-Step Instructions

1. Preheat and prep pans: Heat the oven to 425°F (220°C).

   Line two sheet pans with parchment for easy cleanup.

2. Season the chicken: Pat chicken breasts dry. In a bowl, combine olive oil, smoked paprika, garlic powder, onion powder, cumin, chili powder (if using), salt, and pepper. Toss chicken to coat evenly.
3. Prep the veggies: Add cubed sweet potatoes, sliced bell pepper, and red onion to the second sheet pan.

   Drizzle with olive oil, then season with salt, pepper, and smoked paprika. Toss and spread in an even layer.

4. Bake the veggies: Place the veggie pan on the middle rack and roast for 25–30 minutes, flipping once. Sweet potatoes should be tender and lightly browned at the edges.
5. Cook the chicken: Place the chicken on the other sheet pan.

   Roast for 18–22 minutes, depending on thickness, until the center reaches 165°F (74°C). For extra color, broil for 1–2 minutes at the end, watching closely.

6. Rest and slice: Let chicken rest for 5–10 minutes. Slice into thin strips or bite-size pieces.
7. Make the sauce: Stir yogurt, lime juice, honey, garlic, salt, and pepper.

   Thin with a splash of water until drizzleable.

8. Assemble bowls: Divide greens among 4–5 containers. Add a scoop of roasted sweet potatoes and veggies, then top with sliced chicken. Add quinoa or cauliflower rice if you want a bigger bowl with minimal extra calories.
9. Finish with freshness: Sprinkle chopped cilantro or parsley over the top.

   Include lime wedges for squeezing just before eating. Drizzle with the yogurt-lime sauce or pack it separately.

10. Cool and store: Let bowls cool to room temperature (no more than 1 hour) before sealing and refrigerating.

How to Store

• Refrigerator: Store assembled bowls in airtight containers for 4 days. Keep the sauce in a separate container to prevent soggy greens.
• Freezer: Freeze chicken and roasted sweet potatoes (without greens or sauce) up to 2 months.

  Thaw overnight in the fridge and add fresh greens and sauce when serving.

• Reheating: Reheat chicken and veggies in the microwave for 60–90 seconds until hot. Add greens and sauce after heating to keep them fresh.
• Meal prep containers: Use divided containers to keep textures separate. This helps maintain crunch and color.

Health Benefits

• High in protein: Lean chicken breast supports muscle recovery and keeps you full longer, which can help with weight management.
• Fiber-rich carbs: Sweet potatoes offer fiber and vitamins A and C, supporting energy, vision, and immune health.
• Lower calorie density: Greens add volume and nutrients with very few calories, making meals satisfying without overeating.
• Balanced macros: The mix of protein, complex carbs, and small amounts of healthy fat leads to steady energy and fewer cravings.
• Gut-friendly: The yogurt sauce adds probiotics if using live-culture yogurt.

Pitfalls to Watch Out For

• Dry chicken: Overcooking leads to tough meat.

  Use a thermometer and pull at 165°F.

• Soggy veggies: Crowded pans steam instead of roast. Spread them out in a single layer.
• Watery sauce: Add water a little at a time. You can always thin more, but you can’t go back.
• Over-salting: Spices add lots of flavor.

  Keep salt measured to control sodium.

• Greens wilting: Keep sauce separate and add it right before eating.

Alternatives

• Protein swaps: Use boneless, skinless chicken thighs (slightly higher calories, extra juiciness), turkey breast, shrimp (roast 8–10 minutes), or baked tofu.
• Carb swaps: Try butternut squash, carrots, or a mix of sweet potato and cauliflower for fewer carbs.
• Spice profiles: Go Mediterranean (oregano, lemon zest), BBQ (paprika, brown sugar, cayenne), or curry-inspired (curry powder, turmeric, coriander).
• Sauce ideas: Light tahini-lemon, salsa verde, or a simple balsamic drizzle. Keep portions small to stay low calorie.
• Greens: Baby spinach wilts nicely with heat. Kale holds up better for longer storage.

  Spring mix is best added after reheating.

FAQ

How many calories are in each bowl?

For a base bowl with 5 ounces of cooked chicken, 1 cup roasted sweet potatoes and veggies, a big handful of greens, and 2 tablespoons of yogurt sauce, you’re typically looking at around 350–450 calories. Portions and add-ons like quinoa will change the total.

Can I cook everything in an air fryer?

Yes. Roast the sweet potatoes at 380°F in batches for 14–18 minutes, shaking halfway.

Air fry chicken at 380°F for 12–16 minutes, flipping once, until it hits 165°F. Work in batches to avoid crowding.

How do I keep the chicken juicy?

Season well, roast at a high temperature, and rest the meat before slicing. You can also pound thicker breasts to an even thickness for more consistent cooking.

What if I don’t like yogurt sauce?

Use a squeeze of lime, a little hot sauce, or a light vinaigrette.

Keep sauces light and flavorful to stay within a low-calorie range.

Can I use frozen sweet potatoes?

You can. Roast from frozen at 425°F, adding a few extra minutes. Don’t thaw first, or they’ll get mushy.

Is this recipe gluten-free?

Yes, as written.

Just confirm your spices and yogurt are certified gluten-free if needed.

How long can these bowls sit out?

Keep total time at room temperature to under 2 hours for food safety. Cool quickly, then refrigerate in sealed containers.

Wrapping Up

These Low Calorie Meal Prep Chicken and Sweet Potato Bowls make weekday eating easy, healthy, and satisfying. You get hearty portions, bold flavor, and simple steps that fit into a busy schedule.

With a few smart tweaks, you can keep things interesting week after week. Prep once, eat well, and save time without sacrificing taste.