Grilled Chicken Bowl
A wholesome and satisfying meal-prep bowl featuring juicy grilled chicken, hearty brown rice, and colorful roasted vegetables. A creamy lemon-tahini yogurt sauce ties everything together for a perfect, balanced lunch.
For 4 servings
Preheat oven and prepare vegetables.
Preheat your oven to 400°F (200°C). On a large baking sheet, toss the sweet potato and broccoli florets with 1.5 tablespoons of olive oil, half the salt, and half the black pepper. Spread them in a single layer.
TIPUsing a large sheet pan prevents the vegetables from steaming, ensuring they get nicely roasted and caramelized.Roast the vegetables.
Place the baking sheet in the preheated oven and roast for 20-25 minutes, or until the sweet potatoes are tender and the broccoli is slightly charred at the edges. Toss them halfway through cooking.
Cook the brown rice.
While the vegetables are roasting, combine the brown rice, water, and a pinch of salt in a medium saucepan. Bring to a boil, then reduce the heat to low, cover, and simmer for about 25-30 minutes, or until the water is absorbed and the rice is tender.
TIPOnce cooked, let the rice stand, covered and off the heat, for 5 minutes before fluffing with a fork. This makes it perfectly fluffy.Season the chicken.
Pat the chicken breasts dry with a paper towel. Rub them all over with the remaining 1 tablespoon of olive oil, dried oregano, and the rest of the salt and pepper.
Grill the chicken.
Heat a grill pan or outdoor grill over medium-high heat. Place the seasoned chicken on the grill and cook for 6-8 minutes per side, until cooked through and grill marks appear. The internal temperature should reach 165°F (74°C).
Make the tahini-yogurt sauce.
In a small bowl, whisk together the Greek yogurt, tahini, lemon juice, and minced garlic. Add 2-3 tablespoons of water, one at a time, to thin the sauce to a drizzling consistency. Season with a pinch of salt if needed.
Rest and slice the chicken.
Transfer the grilled chicken to a cutting board and let it rest for 5 minutes. This keeps the juices locked in. After resting, slice the chicken into strips.
Assemble the bowls.
Divide the cooked brown rice among four bowls. Top with the roasted sweet potatoes, broccoli, and sliced grilled chicken. Drizzle generously with the tahini-yogurt sauce and serve immediately.
TIPFor meal prep, store each component separately in the refrigerator and assemble just before eating to keep everything fresh.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra flavor, marinate the chicken in the oil and spices for at least 30 minutes before grilling.
- 2Feel free to swap the vegetables with what you have on hand. Bell peppers, zucchini, and red onion are great additions.
- 3Don't have a grill? You can pan-sear the chicken in a hot skillet for the same amount of time.
- 4The tahini sauce can be made up to 3 days in advance and stored in an airtight container in the fridge.
- 5To save time, use pre-cut vegetables from the grocery store.
Adapt it for your goals.
Vegetarian
Replace the chicken with a can of chickpeas (rinsed and drained) tossed with the same spices and roasted alongside the vegetables.
dairy freeDairy free
Use a dairy-free plain yogurt (like coconut or almond-based) for the sauce.
low carbLow carb
Substitute the brown rice and sweet potato with cauliflower rice and extra broccoli or other non-starchy vegetables like zucchini.
quickQuick
Use quick-cook brown rice and a pre-cooked rotisserie chicken to assemble these bowls in under 20 minutes.
Why this is on our healthy list.
High in Lean Protein
Chicken breast is an excellent source of lean protein, which is essential for muscle repair, growth, and overall body function.
Rich in Fiber
Brown rice, sweet potatoes, and broccoli provide a significant amount of dietary fiber, promoting digestive health and providing sustained energy.
Balanced Macronutrients
This meal offers a great balance of protein, complex carbohydrates, and healthy fats, making it a complete and satisfying dish that supports stable blood sugar levels.
Source of Vitamins and Minerals
The variety of vegetables provides essential vitamins like Vitamin C and A, while tahini offers minerals like calcium and magnesium.
Frequently asked questions
Yes, this bowl is very healthy. It's well-balanced with lean protein from chicken, complex carbohydrates and fiber from brown rice and vegetables, and healthy fats from olive oil and tahini.