chicken and sweet potato lunch prep for family

Chicken and Sweet Potato Meal Prep Bowls

  • Author: Amy Palanjian
  • Prep Time: 10
  • Cook Time: 22
  • Total Time: 32 minutes
  • Yield: 4-6 servings 1x
  • Category: Lunch
  • Method: Baking
  • Cuisine: American


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!


  1. Preheat the oven to 425 degrees F. Coat two rimmed baking sheets with nonstick spray.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. Remove sheet pans from the oven. Transfer chicken to a plate and allow to cool slightly. Slice the chicken.
  7. 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.

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