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

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
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.