BBQ Chicken and Roasted Sweet Potato Bowls Recipe

BBQ Chicken and Roasted Sweet Potato Bowls are an ideal meal for those looking for a healthy, delicious, and hearty bowl filled with layers of flavor. This recipe can be made in a variety of ways to suit your dietary needs and preferences, but the general concept combines a smoky-sweet BBQ chicken with caramelized sweet potatoes, fresh veggies, and a tangy dressing.

This guide will take you through every step of the recipe, from sourcing ingredients to cooking techniques, as well as several variations for customizing the bowl to suit your taste or dietary restrictions. We will also explore techniques for meal prepping, proper seasoning, ingredient substitutions, and tips for achieving the best results.

Step-by-Step Guide to Preparing BBQ Chicken and Roasted Sweet Potato Bowls

Step 1: Preparing the BBQ Chicken

Selecting the Chicken

The type of chicken you use can greatly influence the final outcome of the dish. Boneless, skinless chicken breasts are lean and quick to cook, making them ideal for weeknight meals. However, chicken thighs are a fantastic option if you’re seeking a juicier, more tender result, as the extra fat content gives them a richer flavor.

Marinating the Chicken

While marinating the chicken isn’t strictly necessary, letting the seasoning sit on the chicken for about 10-15 minutes will deepen the flavor.

1. Season the Chicken: In a small bowl, mix the smoked paprika, garlic powder, onion powder, ground cumin, black pepper, and salt. Sprinkle the seasoning evenly on both sides of the chicken breasts.
2. Apply Olive Oil: Drizzle the olive oil over the chicken breasts. This step ensures that the chicken stays moist during cooking while helping the seasoning adhere better.
3. Optional Lemon Juice: For an added layer of brightness, you can drizzle some fresh lemon juice over the chicken. This helps to balance the richness of the BBQ sauce that will be applied later.

Cooking the Chicken

You have several options when it comes to cooking the chicken: grilling, pan-searing, or baking. Below are methods for both grilling and stovetop cooking:

Grilling the Chicken:

• Preheat the grill to medium-high heat (about 375°F/190°C).
• Place the chicken on the grill and cook for about 6-7 minutes per side, or until the internal temperature reaches 165°F (74°C).
• During the last few minutes of grilling, brush the chicken with BBQ sauce on both sides. Allow the sauce to caramelize on the chicken, creating a sticky and flavorful exterior.

Stovetop Cooking:

• Heat a cast-iron skillet or non-stick pan over medium-high heat and add a bit of olive oil.
• Cook the chicken for about 6-7 minutes per side, making sure it’s browned and cooked through.
• Just before the chicken is done, brush the BBQ sauce on both sides of the chicken and cook for an additional 1-2 minutes, allowing the sauce to glaze and caramelize.

After cooking, let the chicken rest for 5 minutes to allow the juices to redistribute. Once rested, slice the chicken into thin strips or cubes, depending on your preference.

Step 2: Roasting the Sweet Potatoes

Roasting sweet potatoes at a high temperature helps achieve the perfect balance of crispy edges and tender interiors. The caramelization that occurs during roasting adds complexity to their natural sweetness.

Preparing the Sweet Potatoes:

1. Peel and Cube: Peel the sweet potatoes and cut them into uniform 1-inch cubes. This ensures even cooking.
2. Toss in Olive Oil and Spices: In a large bowl, toss the cubed sweet potatoes with olive oil, ground cinnamon, smoked paprika, salt, and pepper. The cinnamon pairs wonderfully with the natural sweetness of the potatoes, while the smoked paprika adds a savory depth.

Roasting Process:

1. Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper to avoid sticking and facilitate easy cleanup.
2. Spread the sweet potatoes in a single layer on the baking sheet, ensuring they’re not overcrowded. Overcrowding can lead to steaming rather than roasting, which prevents the sweet potatoes from getting crispy.
3. Roast the sweet potatoes for about 25-30 minutes, flipping them halfway through the cooking time. They should be tender when pierced with a fork, and golden brown on the edges.

Step 3: Preparing the Bowl Ingredients

Grains (Optional Base Layer):

You can choose to add a grain to your bowl for extra fiber and complex carbs. The following are two great options:

• Quinoa: A complete protein, quinoa is a healthy gluten-free grain that adds a nice nutty flavor. It cooks quickly and is easy to prepare in advance. To cook quinoa, use a 2:1 ratio of water to quinoa. Bring the water to a boil, then reduce to a simmer, cover, and cook for 15 minutes. Let it rest for 5 minutes, then fluff with a fork.

• Brown Rice: If you prefer brown rice, cook it according to package instructions. It usually takes about 35-40 minutes to cook, but it provides a heartier texture compared to quinoa.

Corn:

• If using fresh corn, grill or sauté the kernels for a few minutes to bring out their sweetness and smokiness.
• If using frozen corn, simply heat it in a pan until warm. Canned corn can also be used, but make sure to drain and rinse it to remove excess salt and preservatives.

Veggies:

• Avocado: Slice the avocado into thin pieces or cubes. It adds a creamy texture to the bowl, balancing out the savory and smoky flavors.
• Red Onion: Thinly slice red onion for an added bite and sharpness. It complements the richness of the chicken and sweet potatoes.
• Mixed Greens: Use a blend of fresh greens, such as arugula, spinach, or kale. These greens will add crunch and freshness to the bowl.

Fresh Herbs:

• Cilantro: Fresh cilantro is a great addition for garnishing the bowls. Its citrusy flavor helps cut through the richness of the BBQ sauce and chicken.

Step 4: Making the BBQ Dressing (Optional)

For an extra touch, a BBQ dressing made from Greek yogurt or sour cream adds creaminess and a tangy flavor that pairs wonderfully with the smoky BBQ chicken.

1. Mix the Dressing: In a small bowl, combine Greek yogurt, BBQ sauce, honey, and apple cider vinegar or lime juice. Whisk until smooth.
2. Adjust to Taste: Taste the dressing and adjust the sweetness or tang by adding more honey or vinegar as needed. Season with a pinch of salt and pepper to balance the flavors.

Step 5: Assembling the Bowls

Once all the components are prepared, it’s time to assemble your BBQ Chicken and Roasted Sweet Potato Bowls. Follow these steps:

1. Start with a Base Layer: Spoon a portion of cooked quinoa or brown rice into each bowl. This creates a foundation for the other ingredients.
2. Add the Greens: Layer a generous handful of fresh mixed greens on top of the grain base.
3. Add Sweet Potatoes: Place a portion of the roasted sweet potatoes on top of the greens.
4. Add BBQ Chicken: Arrange the sliced BBQ chicken on top of the sweet potatoes. Make sure the chicken is evenly distributed among the bowls.
5. Top with Corn, Avocado, and Red Onion: Add corn kernels, sliced avocado, and red onion to the bowls. These ingredients add vibrant color and texture.
6. Garnish: Finish by sprinkling fresh cilantro over the top of the bowl and serving with lime wedges on the side for an extra burst of freshness.

Step 6: Serve and Enjoy

Once your BBQ Chicken and Roasted Sweet Potato Bowls are assembled, serve them immediately! Each bite should offer a perfect balance of savory, sweet, smoky, creamy, and fresh elements. Squeeze the lime wedges over the top for an added citrusy punch.

Variations

• Make it Spicy: Add jalapeños, sriracha, or a dash of hot sauce to the dressing or directly to the bowl.
• Make it Vegan: Substitute the chicken with grilled tofu or tempeh for a plant-based option. Use a vegan BBQ sauce and dairy-free yogurt for the dressing.
• Gluten-Free Option: This recipe is naturally gluten-free as long as you use a gluten-free BBQ sauce.
• Keto Version: Skip the quinoa or rice, and load up on extra roasted veggies like zucchini, bell peppers, and mushrooms.

Conclusion

BBQ Chicken and Roasted Sweet Potato Bowls are a delicious and nutritious meal option that can be customized to your tastes and dietary needs. By following the detailed instructions provided, you’ll be able to create a hearty, flavorful, and balanced dish with a perfect mix of savory, sweet, and smoky elements. Whether you’re cooking for a family dinner, meal prepping for the week, or serving it at a gathering, this recipe will surely impress. Enjoy!

Yield: 4

BBQ Chicken and Roasted Sweet Potato Bowls Recipe

Print

BBQ Chicken and Roasted Sweet Potato Bowls are an ideal meal for those looking for a healthy, delicious, and hearty bowl filled with layers of flavor. This recipe can be made in a variety of ways to suit your dietary needs and preferences, but the general concept combines a smoky-sweet BBQ chicken with caramelized sweet potatoes, fresh veggies, and a tangy dressing.

Prep Time 15 minutes

Cook Time 40 minutes

Ingredients

• 4 boneless, skinless chicken breasts (about 1 lb)
• 2 medium sweet potatoes, peeled and diced into 1-inch cubes
• 2 tbsp olive oil
• Salt and pepper to taste
• 1 cup BBQ sauce (use your favorite kind)
• 1 cup cooked rice (brown or white, as preferred)
• 1 cup corn kernels (fresh, frozen, or canned)
• 1 avocado, sliced (optional)
• Fresh cilantro, chopped (optional, for garnish)
• Lime wedges (optional)

Instructions

1. Preheat the oven to 400°F (200°C).
   
2. Prepare the sweet potatoes: Toss the diced sweet potatoes with 1 tbsp olive oil, salt, and pepper. Spread them in a single layer on a baking sheet and roast for 25-30 minutes, flipping halfway through, until tender and slightly crispy on the edges.
   
3. Cook the chicken: While the sweet potatoes are roasting, heat the remaining 1 tbsp of olive oil in a large skillet over medium heat. Season the chicken breasts with salt and pepper and cook for 6-7 minutes per side, until fully cooked and no longer pink in the center. If desired, baste with BBQ sauce during the last 2 minutes of cooking.
   
4. Shred the chicken: Once the chicken is cooked, remove it from the pan and shred it using two forks. Mix in 1/2 cup of BBQ sauce until well coated.
   
5. Prepare the corn: If using frozen corn, heat it in a microwave-safe bowl for 2-3 minutes. If using fresh, sauté it in a skillet over medium heat for 3-4 minutes until tender.
   
6. Assemble the bowls: In each serving bowl, layer the cooked rice, roasted sweet potatoes, BBQ chicken, corn, and avocado slices (if using).
   
7. Garnish and serve: Drizzle the remaining BBQ sauce over the bowls. Top with fresh cilantro and a squeeze of lime juice, if desired. Serve immediately.

Notes

• Vegetarian Option: Replace chicken with roasted chickpeas or grilled tofu.
• Add-ins: Feel free to add other veggies like black beans, red onion, or bell peppers for more flavor.
• BBQ Sauce: You can use homemade or store-bought BBQ sauce. Adjust the amount based on your preference for sauciness.