Maple Dijon Chicken & Roasted Sweet Potato Bowls

There’s something magical about combining sweet, savory, and earthy flavors all in one dish—and that’s exactly what this Maple Dijon Chicken & Roasted Sweet Potato Bowl delivers. Imagine juicy, tender chicken glazed in a sweet-and-tangy maple-Dijon sauce, served alongside hearty roasted sweet potatoes and Brussels sprouts, all layered over a base of nutty brown or wild rice. Every bite is comforting, balanced, and just perfect for a satisfying weeknight dinner or meal prep for the week.

This bowl isn’t just about flavor—it’s about experience. The aroma of roasted vegetables and maple glaze fills your kitchen, evoking cozy fall evenings. Yet, it’s light and nourishing, giving you that feeling of indulgence without being heavy or overstuffing.

Why You’ll Love This Recipe

• Balanced Flavors: Sweet maple, tangy Dijon, and savory roasted veggies create a perfect harmony.
• Nutritious & Satisfying: Lean protein from chicken, fiber-rich vegetables, and wholesome rice make it a complete meal.
• Customizable: Add your favorite nuts, dried fruits, or even a drizzle of extra sauce.
• Meal Prep Friendly: Keeps well for 3–4 days in the fridge, making healthy eating convenient.
• Cozy Comfort: A bowl that tastes indulgent but is wholesome enough for everyday meals.

Ingredients Breakdown

This recipe makes approximately 2–3 servings, depending on portion size.

Grilled Chicken with Maple-Dijon Glaze:

• 2–3 chicken breasts
• 2 tbsp maple syrup
• 1–2 tsp Dijon mustard (adjust for tanginess)
• Salt and pepper, to taste

Base:

• Brown rice or wild rice, cooked according to package instructions

Roasted Vegetables:

• 2 medium sweet potatoes, peeled and cubed
• 1 cup Brussels sprouts, halved
• 1–2 tbsp olive oil
• Salt, to taste
• Optional: 1/2 tsp cinnamon + 1 tsp fresh rosemary for extra fall flavor

Maple Mustard Drizzle:

• 1 tbsp maple syrup
• 1 tsp Dijon mustard

Optional Toppings:

• Chopped pecans
• Dried cranberries

Tools & Equipment Needed

• Grill, grill pan, or skillet for chicken
• Baking sheet for roasting vegetables
• Medium saucepan for cooking rice
• Small bowl for maple mustard drizzle
• Knife and cutting board
• Measuring spoons
• Spatula or tongs

Step-by-Step Instructions

1. Prepare the Chicken

Start by preparing your chicken breasts. Brush each breast with a glaze made from maple syrup and Dijon mustard, ensuring they’re evenly coated. Season lightly with salt and pepper. Grill or pan-sear over medium heat until golden brown and fully cooked, about 6–7 minutes per side depending on thickness. The glaze should caramelize slightly, giving the chicken a beautiful sheen and flavor.

2. Roast the Vegetables

Preheat your oven to 400°F (200°C). Cube the sweet potatoes and halve the Brussels sprouts. Toss them with olive oil, salt, and optional cinnamon + rosemary for an extra layer of cozy flavor. Spread evenly on a baking sheet and roast for 25–30 minutes, stirring halfway through to ensure even cooking. The veggies should be tender with slightly crisp edges.

3. Cook the Rice

While the vegetables roast, cook your rice according to package instructions. Brown or wild rice works best for a nutty, hearty base. Set aside when cooked.

4. Assemble the Bowls

Start with a bed of rice in each bowl. Slice the maple-Dijon chicken and place on top. Add the roasted sweet potatoes and Brussels sprouts around the chicken.

5. Finish with Maple Mustard Drizzle & Toppings

Mix 1 tbsp maple syrup and 1 tsp Dijon mustard in a small bowl. Drizzle lightly over the assembled bowls. Add optional toppings like chopped pecans or dried cranberries for extra crunch and flavor. Serve immediately.

Tips & Variations

• Vegetarian Twist: Replace chicken with roasted tofu or tempeh, glazed with the same maple-Dijon sauce.
• Extra Fall Flavors: Roast vegetables with a sprinkle of nutmeg, allspice, or thyme.
• Meal Prep Tip: Assemble bowls in airtight containers for grab-and-go lunches. Keep the maple mustard drizzle separate until serving.
• Spice it Up: Add a pinch of cayenne to the glaze or drizzle for a subtle kick.
• Rice Alternatives: Quinoa or cauliflower rice work well for gluten-free or lower-carb versions.

Flavor Profile & Pairings

This bowl is a delightful balance of sweet, tangy, and savory flavors. The chicken glaze adds a caramelized sweetness that pairs perfectly with the earthy roasted vegetables. The rice provides a soft, chewy base to soak up the sauce, and optional pecans or cranberries add texture and a burst of natural sweetness.

Side Dish Suggestions

• A crisp green salad with a light vinaigrette
• Steamed green beans or roasted asparagus
• Simple roasted squash for additional fall flavors

Nutritional Overview (Estimated per Serving)

• Calories: 580 kcal
• Fat: 20 g
• Carbohydrates: 45 g
• Protein: 35 g

Dietary Considerations: Gluten-free, balanced protein-carb-fat ratio, suitable for healthy meal planning

Make-Ahead & Meal Prep Tips

• Chicken Prep: Cook chicken ahead of time and store in the fridge for 3 days. Reheat gently to avoid drying out.
• Vegetable Prep: Roast sweet potatoes and Brussels sprouts in advance and refrigerate. Reheat in the oven to maintain crisp edges.
• Rice Base: Cook rice ahead and store in the fridge. Assemble bowls when ready to serve.
• Maple Mustard Drizzle: Make in advance and store in a small jar. Keeps for up to 5 days in the fridge.

FAQs

Q1: Can I bake the chicken instead of grilling?
Yes! Bake at 375°F (190°C) for 20–25 minutes, brushing with the glaze halfway through.

Q2: Can I substitute honey for maple syrup?
Absolutely! Honey works well as a natural sweetener for the glaze.

Q3: Can I make this vegetarian?
Yes. Roast tofu or tempeh and coat with the same maple-Dijon glaze.

Q4: Can I use frozen vegetables?
Yes, but fresh vegetables roast better and retain more texture. Adjust roasting time slightly if using frozen.

Q5: How do I prevent the chicken from drying out?
Cook over medium heat and monitor internal temperature. Use a meat thermometer; chicken is done at 165°F (74°C).

Cooking Timeline (At a Glance)

Step	Time
Prep ingredients	10–15 min
Cook chicken	10–15 min
Roast vegetables	25–30 min
Cook rice	20 min
Assemble & drizzle	5 min

Serving Suggestions

• Serve in wide bowls for a visually appealing meal.
• Garnish with fresh herbs such as parsley or thyme for color.
• Sprinkle optional toppings like pecans or dried cranberries for added texture and flavor contrast.

Recipe Variations

1. Autumn Harvest Bowl: Add roasted carrots and parsnips with cinnamon and nutmeg.
2. Protein-Packed Bowl: Add a fried or poached egg on top for extra protein.
3. Spicy Maple Dijon: Add a dash of hot sauce or cayenne to the glaze.
4. Keto-Friendly: Serve over cauliflower rice and roast vegetables with olive oil only.

Ingredient Spotlight

Chicken Breast:

• Choose fresh, boneless, skinless chicken breasts for lean protein.
• Pound to even thickness for consistent cooking.
• Marinate in maple-Dijon glaze for at least 10 minutes to enhance flavor.

Sweet Potatoes:

• Select firm, smooth sweet potatoes with minimal blemishes.
• Cube evenly for uniform roasting.
• Adds natural sweetness and fiber, pairing perfectly with the savory Dijon glaze.

Pro Cooking Tips

• Roast vegetables on a single layer to achieve caramelization and crisp edges.
• Brush chicken with glaze multiple times during cooking for a deeper flavor.
• Use a meat thermometer to avoid overcooking chicken; juicy chicken makes all the difference in flavor and texture.

Storage & Freezing Guide

• Refrigeration: Store bowls in airtight containers for up to 3 days. Keep drizzle separate to prevent sogginess.
• Freezing: Cooked chicken and roasted vegetables freeze well for up to 3 months. Reheat in the oven at 350°F for best texture.
• Reheating: Oven is preferred to maintain crisp roasted edges. Microwave is fine for quick meals, but texture may soften.

Nutrition Estimate Table (Per Serving)

Nutrient	Amount
Calories	580 kcal
Protein	35 g
Carbohydrates	45 g
Fat	20 g
Fiber	6 g

Dietary Notes: Gluten-free, high-protein, vegetable-packed, suitable for meal prep

Expanded Conclusion

The Maple Dijon Chicken & Roasted Sweet Potato Bowl is a perfect blend of sweet and savory flavors that bring the warmth of autumn to your table year-round. With tender chicken glazed in maple-Dijon, earthy roasted vegetables, and a comforting rice base, this bowl is both nourishing and indulgent.

It’s easy to prepare, versatile for meal prep, and customizable for dietary preferences. Whether you’re making a quick weeknight dinner, prepping meals for the week, or creating a healthy comfort-food option, this dish delivers on taste, nutrition, and visual appeal.

Embrace the cozy flavors, savor every bite, and share this wholesome, flavorful bowl with friends and family—they’ll be coming back for seconds.

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