Description
Delicious and nutritious Peanut Chicken Protein Bowls featuring roasted sweet potatoes, tender chicken breasts, creamy peanut dressing, and fresh veggies served over brown rice. This balanced meal offers a perfect blend of protein, healthy fats, and complex carbs, ideal for a wholesome lunch or dinner.
Ingredients
Scale
Roasted Vegetables
- 1 large sweet potato, peeled, cut into 1/2” cubes
- 1 large red onion, finely chopped
- 1 tbsp. extra-virgin olive oil
- Kosher salt, to taste
- Freshly ground black pepper, to taste
Chicken
- 2 (6- to 8-oz.) boneless, skinless chicken breasts
- 1/2 tsp. garlic powder
- 1/2 tsp. ground ginger
- Kosher salt and freshly ground black pepper, to taste
- 1 tbsp. extra-virgin olive oil
Peanut Dressing
- 1 small garlic clove, finely chopped
- Juice of 1 lime
- 2 tbsp. creamy peanut butter
- 1 tbsp. honey
- 1 tbsp. reduced-sodium soy sauce
- 1 tbsp. toasted sesame oil
- 1 tbsp. extra-virgin olive oil
To Assemble
- 4 cups cooked brown rice
- 1 avocado, thinly sliced
- 2 cups baby spinach
- 1 tbsp. finely chopped fresh cilantro
- 1 tsp. toasted sesame seeds
Instructions
- Preheat and Roast Vegetables: Arrange a rack in the center of the oven and preheat to 425°F (220°C). On a large baking sheet, toss the cubed sweet potatoes and chopped red onion with 1 tablespoon of olive oil, salt, and pepper. Spread evenly and roast for 20 to 25 minutes until the potatoes are tender and lightly caramelized.
- Cook the Chicken: While the vegetables roast, heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Season the chicken breasts with garlic powder, ground ginger, salt, and pepper. Cook the chicken for about 8 minutes per side, turning occasionally, until golden brown and the internal temperature reaches 165°F (74°C). Transfer the cooked chicken to a cutting board and let it rest for 10 minutes before slicing thinly.
- Prepare the Peanut Dressing: In a small bowl, whisk together the finely chopped garlic, lime juice, creamy peanut butter, honey, and reduced-sodium soy sauce. Gradually whisk in the toasted sesame oil and remaining 1 tablespoon of olive oil until the dressing is smooth and well combined.
- Assemble the Bowls: Divide the cooked brown rice evenly among serving bowls. Top the rice with the roasted sweet potato and onion mixture, sliced chicken, avocado slices, and baby spinach. Garnish with chopped fresh cilantro and toasted sesame seeds.
- Drizzle and Serve: Drizzle the prepared peanut dressing generously over each bowl. Serve immediately for a flavorful, protein-packed meal.
Notes
- For a spicier kick, add a pinch of red pepper flakes to the peanut dressing.
- Use natural peanut butter with no added sugar for a healthier dressing.
- Brown rice can be substituted with quinoa or cauliflower rice for variation.
- If preferred, chicken thighs can be used instead of breasts for juicier meat.
- Make sure to let the chicken rest after cooking to retain its juices and enhance tenderness.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Main Dish
- Method: Roasting, Sautéing
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 580
- Sugar: 9g
- Sodium: 580mg
- Fat: 22g
- Saturated Fat: 4g
- Unsaturated Fat: 16g
- Trans Fat: 0g
- Carbohydrates: 55g
- Fiber: 9g
- Protein: 38g
- Cholesterol: 85mg
Keywords: peanut chicken protein bowls, healthy chicken bowl, peanut sauce chicken, roasted sweet potato chicken bowl, high protein dinner
