This is a simple and satisfying sheet pan meal prep recipe featuring spicy chicken, roasted sweet potatoes, and vibrant vegetables. In about 45 minutes, I can have a week’s worth of hearty, flavor-packed bowls that are easy to store, reheat, and customize with toppings or sauces. It’s the kind of recipe that makes healthy eating feel effortless.
Why I’ll Love This Recipe
I love this recipe because it’s incredibly easy — just chop, season, roast, and portion. The hands-off cooking lets me get other things done while everything bakes. The combination of sweet potatoes with spicy chicken is seriously delicious, and I can mix it up with different veggies or sauces each week. It’s perfect for busy days when I need ready-to-eat meals that actually taste good.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Boneless skinless chicken breasts, cut into small pieces
Spicy seasoning mix (like Cajun, or a favorite blend)
Olive oil
Sweet potatoes, peeled and diced
Broccoli florets or broccolini
Coarse sea salt and freshly cracked black pepper
Optional toppings: avocado, hummus, lemon juice, chives, extra olive oil
Directions
Preheat the oven to 425°F (220°C).
Toss the chicken pieces with spicy seasoning and olive oil until well coated. Let it rest in the fridge for 30 minutes if there’s time.
Spread the sweet potatoes and broccoli out on separate sheet pans. Drizzle with olive oil and sprinkle with salt and pepper.
Arrange the chicken on its own sheet pan.
Bake everything for 12–15 minutes. Then remove the broccoli and chicken, and stir the sweet potatoes. Roast the sweet potatoes for an additional 15 minutes or until tender.
Divide everything into meal prep containers. Add optional toppings like avocado, hummus, chives, or a squeeze of lemon.
Servings And Timing
Servings: 8
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Variations
Swap Proteins: Use tofu, shrimp, or ground turkey instead of chicken.
Change Vegetables: Try cauliflower, Brussels sprouts, green beans, or carrots.
Adjust Heat: Add more cayenne for extra spice or reduce the seasoning mix for a milder version.
Add Grains: Serve over rice, quinoa, or couscous to stretch the bowls further.
Sauce It Up: Add tahini dressing, chipotle mayo, or green sauce for extra flavor.
Storage/Reheating
Store in airtight containers in the fridge for up to 4 days.
Reheat in the microwave or in the oven at 350°F (175°C) until warmed through.
If reheating in the microwave, a splash of water and a loose cover helps prevent drying.
These bowls can be frozen, though veggies may lose some texture. Freeze in individual portions and test for best results.
FAQs
What Kind Of Seasoning Mix Should I Use?
I like to use a Cajun or southwest-style spice blend, but any bold seasoning that balances heat and flavor will work. I adjust the salt and spice level to taste.
Can I Make This Without Broccoli?
Absolutely. I substitute it with other roasted vegetables like carrots, asparagus, or cauliflower depending on what I have.
Is This Recipe Vegetarian-Friendly?
It can be! I just swap the chicken for cubed tofu or chickpeas and roast them the same way for a plant-based version.
How Long Do These Meals Last In The Fridge?
These bowls stay fresh for up to 4 days when stored properly in the fridge. They’re great for weekday lunches or dinners.
Can I Freeze The Bowls?
Yes, I can freeze them in portioned containers. While the texture of the veggies might change slightly, the flavors still hold up well after reheating.
Conclusion
This spicy chicken and sweet potato meal prep is my favorite way to stay on track during busy weeks. It’s flavorful, filling, and flexible enough to keep things interesting every time I make it. Whether I’m packing lunches or just want dinner ready to go, this recipe always delivers.
This quinoa kale salad with lemon dressing is a vibrant, nutritious salad made with fluffy quinoa, tender massaged kale, crisp veggies, chickpeas, and sliced almonds, all tossed in a bright, zesty lemon vinaigrette. Optional feta adds creaminess, and the salad is perfect for meal prep or a refreshing lunch.
Ingredients
½ cup dry quinoa (tri-color or white)
1¼ cups water
2 cups chopped kale
1 can (15 oz) chickpeas, drained and rinsed
1 cup finely chopped broccoli florets
⅓–½ cup finely chopped red onion
1 red bell pepper, chopped
½ cup crumbled feta cheese (optional)
¼ cup sliced almonds
For the Lemon Dressing:
Juice of 1.5 lemons
3 tbsp avocado oil or light olive oil
1 tsp white wine vinegar
1 clove garlic, minced
¼ tsp sea salt
¼ tsp black pepper
⅛ tsp dried dill (optional)
Instructions
Rinse the quinoa in a fine mesh strainer. Optionally, toast it in a dry pan for extra flavor.
In a small pot, combine rinsed quinoa and water. Bring to a boil, then reduce heat, cover partially, and simmer for 12–13 minutes until water is absorbed.
Fluff quinoa with a fork, season lightly with salt and pepper, and let cool in a large bowl.
Meanwhile, wash and dry the kale. Massage it with a drizzle of oil and a pinch of salt until soft and darkened.
Add massaged kale, chickpeas, broccoli, red onion, bell pepper, and sliced almonds to the bowl with quinoa.
In a small bowl, whisk together lemon juice, oil, vinegar, garlic, salt, pepper, and dill if using. Adjust seasoning to taste.
Pour the dressing over the salad and toss to combine.
Top with crumbled feta if desired and serve immediately or chill to let flavors meld.
Notes
Make it vegan by omitting feta or using a dairy-free alternative.
Substitute almonds with pumpkin seeds, pecans, or walnuts for a nut-free or different crunch.
Add sweetness with diced apples, dried cranberries, or roasted sweet potato.
Swap kale for spinach or Lacinato kale if preferred.
Boost protein by adding grilled chicken, tofu, or hard-boiled eggs.
