Get ahead for the week with this healthy Chicken and Sweet Potato recipe that works so well for lunchtime meal prep. With about 30 minutes in the kitchen, you’ll be able to stock the fridge with healthy lunches for work and daycare!
Chicken and Sweet Potato Meal Prep
I often feel like I’m scrambling to pack lunches for my baby and that I always eat the same two meals for my own lunch (some sort of eggs or a smoothie). So to mix things up and have us both eating more well rounded lunches, I thought this Chicken and Sweet Potato recipe would be a great idea.
This is inspired by Talia at Workweek Lunch who came on the podcast recently. She recommends that newbie meal preppers start with just one or two recipes a week to avoid being overwhelmed. And this recipe—which makes 4 lunches for yourself, 3 lunches for yourself and a child each, or 2 lunches for yourself, a toddler, and a baby—is a perfect way to ensure some variety at lunch, but doesn’t require hours in the kitchen on the weekend.
I’ve actually never put out the effort to cook ahead for my own lunches, so this was a first for me. And while it did require some effort, I SO appreciated that I put in the 30 minutes on Sunday when it came time to eat my lunch on busy work days. I also felt really good knowing that I was sending my baby with a more balanced lunch that he often gets from the smattering of leftovers I usually send.
TIP: I doubt that I’ll do this sort of thing every week (oh to have that kind of time on the weekend!), but if you want to try to set yourself up with a healthy meal at lunch time, save money and avoid buying takeout for your work lunch, or are looking for a balanced 30 minute dinner, this is a great idea to try.
Ingredients in Chicken and Sweet Potato Bowls
To make this recipe, you’ll need:
- sweet potato
- olive oil
- garlic powder
TIP: You can use chicken tenders or chicken thighs according to your preference, though know that they may cook a little faster than breast meat.
How to Make Chicken and Sweet Potato Bowls Step-by-Step
Here’s a look at the process involved in this recipe. This is fairly straight forward, though you will be cooking all three foods at once so it’s best to do it when you can focus and don’t have kids to entertain at the same time.
- Peel and dice the sweet potato. Start roasting in the oven.
- Get the chicken cooking in a pan on the stovetop.
- Dice the zucchini and add it to the oven with the sweet potato.
- Flip the chicken over.
- Remove the veggies from the oven and transfer the chicken to a plate to cool slightly.
- Slice the chicken and portion out the three foods into containers as desired.
TIP: Round out any packed meal with fruit, dessert, or any other food you’d like to add.
Tips for Making the Best Roasted Sweet Potatoes
Find more information, including images and tips for success, for making Roasted Sweet Potatoes here.
Tips for Making the Best Roasted Zucchini
Find more information, including images and tips for chopping, for making perfect Roasted Zucchini here.
Best Storage Containers for Packed Lunches
Can I add more flavor to my servings of this recipe?
Yes! I love adding feta, lemon, and avocado, a mix of plain yogurt or sour cream and salsa, a little Everything Bagel Seasoning, reduced-sodium soy sauce, Cucumber Sauce, Tahini Sauce, Ranch dip, and/or anything else that sounds good to you. This is an easy way to vary the same base food throughout the week if you eat it multiple times.
Tips for Making the Best Chicken and Sweet Potato Bowls
- Store containers in the fridge for 3-5 days.
- This meal can be warmed up or served cool or at room temperature.
- For a baby, shred or finely chop the chicken. It will be softer and easier to chew if warmed slightly.
- Feel free to swap out the zucchini for yellow squash or asparagus.
- Feel free to swap out the sweet potato for regular potato.
- I don’t salt the veggies ahead of time in case you’re making this to share with a baby (who shouldn’t really have much added salt). Please salt your food to taste for your own liking.
- For adults, you can also place the prepared foods over a bed of lettuce or baby spinach and top with a favorite salad dressing and perhaps some cheese for a hearty salad.
- You can of course make this for dinner—just cook it and serve it right away!
I’d love to hear your feedback if you try this recipe, so please comment below to share!Print
This recipe will make 4 adult lunches, 3 adult lunches and 3 kiddo lunches, or 2 adult lunches and 4 kiddo lunches—depending on serving sizes of course.
- 2 medium sweet potatoes
- 4 tablespoons olive oil, divided
- 3 small (or 2 medium) zucchini
- 1 pound chicken breast
- 1/4 teaspoon garlic powder
- 1/4 teaspoon salt
- Optional enhancements: avocado, lemon juice, reduced-sodium soy sauce, Cucumber Sauce, Tahini Sauce, Ranch dip, and/or anything else that sounds good to you!
- Preheat the oven to 425 degrees F. Coat two rimmed baking sheets with nonstick spray.
- Peel and dice the sweet potato. Place it on the sheet pan. Toss with 2 tablespoons of the olive oil and spread into an even layer. Place into the oven and set the timer for 12 minutes.
- Place 1 tablespoon olive oil in a nonstick or cast iron skillet over medium heat. When warm, add the chicken, making sure to coat the bottom side with the oil. Sprinkle with garlic powder and a little salt. Cover and cook for 8 minutes.
- Meanwhile, dice the zucchini. Place onto the second baking sheet and toss with the remaining 1 tablespoon oil. When the timer goes off on the oven, place into the oven on another rack. Leave the sweet potato in the oven. Set the timer for another 10 minutes.
- When the timer for the chicken goes off, flip over. Cover and cook for an additional 6-8 minutes, or until cooked through, juices run clear, and the internal temperature is 165 degrees F.
- Remove sheet pans from the oven. Transfer chicken to a plate and allow to cool slightly. Slice the chicken.
- Portion out the three foods into containers as desired. Sprinkle a little salt on the portions of veggies as desired. Pack with optional enhancements.
Store containers in the fridge for 3-5 days.
This meal can be warmed up or served cool or at room temperature.
For a baby, shred or finely chop the chicken. It will be softer and easier to chew if warmed slightly.
Feel free to swap out the zucchini for yellow squash or asparagus.
Feel free to swap out the sweet potato for regular potato.
I don’t salt the veggies ahead of time in case you’re making this to share with a baby (who shouldn’t really have much added salt). Please salt your food to taste for your own liking.
For adults, you can also place the prepared foods over a bed of lettuce or baby spinach and top with a favorite salad dressing and perhaps some cheese for a hearty salad.