These Blackened Chicken and Sweet Potato Bowls are a fresh take on a seasonal bowl I love. Spicy blackened chicken, roasted sweet potatoes, and hearty wild rice come together over a bed of greens and finish with a bright hot-honey Dijon dressing. This balanced bowl is easy to prep and ideal for weeknight dinners or meal prep.
The combination of the smoky blackening spice and the sweet, slightly spicy dressing is what makes this bowl sing. The same spice blend seasons both the chicken and the sweet potato for cohesive flavor, while the hot honey Dijon adds acidity and a touch of heat. Build your bowl to taste—this recipe is flexible, filling, and designed for customization.
Blackening Spice Ingredients
- Paprika
- Cayenne pepper (optional — omit for milder flavor)
- Dried thyme
- Garlic powder
- Freshly ground black pepper
- Dried rosemary
How to Make These Bowls — Step by Step
Step 1: Combine the Blackening Seasoning
Whisk together the paprika, cayenne (if using), dried thyme, garlic powder, black pepper, and dried rosemary in a small bowl. This mix will season both the chicken and the sweet potatoes for consistent, bold flavor.
Step 2: Cook the Wild Rice
Rinse the wild rice under cold water until the runoff is clear to remove excess starch. Place the rice in a medium pot with low-sodium chicken broth and a pinch of salt. Bring to a boil, then lower the heat, cover, and simmer until tender and fluffy—about 35–40 minutes. When done, remove the lid and tent the pot with a towel to finish steaming while you prepare the rest of the bowl components.
Step 3: Roast the Sweet Potatoes
Preheat your oven to 425°F. Toss diced sweet potatoes with olive oil, kosher salt, and about 2 teaspoons of the blackening seasoning. Spread them in a single layer on a parchment-lined baking sheet and roast for 25–30 minutes, turning once, until golden and tender.
Step 4: Make the Hot Honey Dijon Dressing
In a jar or bowl, combine Dijon mustard, olive oil, honey, apple cider vinegar, fresh lemon juice, minced garlic, cayenne (a small pinch for heat), dried thyme, and kosher salt. Whisk or shake until emulsified and smooth. Chill while you finish the rest of the recipe. The dressing brightens the bowl and balances the smoky spice.
Step 5: Cook the Chicken
Place boneless, skinless chicken breasts between parchment or plastic wrap and pound to an even thickness (about 1/4 inch). Mix the remaining blackening spice with kosher salt and arrowroot (or tapioca flour); pat this mixture over the chicken to coat evenly. Heat olive oil in a large skillet over medium-high heat and sear the chicken 3–4 minutes per side, until golden and cooked through. Rest the chicken briefly, then slice thinly before serving.
Step 6: Assemble the Bowls
Toss thinly shredded red cabbage, thinly sliced lacinato kale (ribs removed), and chopped cilantro with a few tablespoons of hot honey Dijon dressing. Divide the dressed greens among four bowls, then add a scoop of wild rice, roasted sweet potatoes, and sliced chicken to each bowl. Finish with chopped smoked almonds and an extra drizzle of dressing. Serve immediately or let everyone build their own bowls from a toppings spread.
Recipe FAQs
Yes. Skip the cayenne if you prefer a milder bowl — the dish will still be flavorful thanks to the other spices and the dressing.
Are there any shortcuts?
If you want to save time, use a prepared honey-Dijon dressing, or substitute cooked brown rice for wild rice. Using pre-diced sweet potatoes or a rotisserie chicken also speeds up assembly.
Why use arrowroot on the chicken?
Arrowroot (or tapioca flour) helps the exterior develop a crisp, golden-brown crust when seared, improving texture without gluten.
Recipe Details
Blackened Chicken and Sweet Potato Bowls
Dietary: Gluten-Free, Dairy-Free
Prep: 15 mins Cook: 35 mins Total: 50 mins Servings: 4
Ingredients
For the Blackening Spice
- 2 teaspoons paprika
- 1/2 teaspoon cayenne pepper (optional)
- 2 teaspoons dried thyme
- 2 teaspoons garlic powder
- 1 teaspoon freshly ground black pepper
- 1/2 teaspoon dried rosemary
For the Wild Rice
- 1 cup wild rice
- 3 cups low-sodium chicken broth
- 1/2 teaspoon kosher salt
For the Sweet Potatoes
- 1 large sweet potato, diced (about 4 cups)
- 1 tablespoon olive oil
- 1/2 teaspoon kosher salt
For the Hot Honey Dijon Dressing
- 3 tablespoons Dijon mustard
- 1/4 cup olive oil
- 2 tablespoons honey
- 1 tablespoon apple cider vinegar
- 2 tablespoons fresh lemon juice
- 2 cloves garlic, minced
- 1/4 teaspoon cayenne pepper
- 1/2 teaspoon dried thyme
- 1/2 teaspoon kosher salt
For the Chicken
- 1 1/2 pounds boneless, skinless chicken breasts
- 1 1/2 teaspoons kosher salt
- 1 teaspoon arrowroot or tapioca flour
- 2 tablespoons olive oil
To Assemble
- 4 cups thinly shredded red cabbage
- 4 cups thinly sliced lacinato kale, ribs removed
- 1/2 cup chopped cilantro
- 1/2 cup chopped smoked almonds
Instructions
- Preheat oven to 425°F.
- Mix the blackening spice in a small bowl and set aside.
- Rinse wild rice, combine with chicken broth and salt in a pot, bring to a boil, then simmer covered on low until tender, about 35–40 minutes. Keep covered and let steam off-heat.
- Toss diced sweet potatoes with olive oil, salt, and 2 teaspoons blackening spice. Roast on a parchment-lined sheet at 425°F for 25–30 minutes, turning once, until golden and tender.
- Whisk together Dijon, olive oil, honey, apple cider vinegar, lemon juice, garlic, cayenne, thyme, and salt. Chill until ready to use.
- Pound chicken to 1/4-inch thickness. Combine remaining blackening spice with kosher salt and arrowroot, then coat the chicken. Sear in hot oil 3–4 minutes per side until cooked through. Rest and slice.
- Toss cabbage, kale, and cilantro with a few tablespoons of dressing. Divide greens among four bowls, then add a scoop of wild rice, roasted sweet potatoes, and sliced chicken. Top with smoked almonds and another drizzle of dressing.
Nutrition (per serving, approximate)
- Calories: 824 kcal
- Carbohydrates: 69 g
- Protein: 53 g
- Fat: 40 g
- Saturated Fat: 5 g
- Fiber: 11 g
- Sodium: 2192 mg
Nutrition information is an estimate and should be used as a guideline.
I hope you enjoy these Blackened Chicken and Sweet Potato Bowls — a flavorful, balanced meal that’s simple to make and easy to adapt.
More bowl ideas to try
Harissa Avocado Chicken Bowls • Santa Fe Chicken Bowls • Chili Crisp Chicken Bowls • Chicken and Cilantro Rice Bowls with Tahini