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Chicken Harvest Bowl Meal Prep

A nutritious, flavorful meal prep bowl featuring chicken, roasted sweet potatoes, kale, wild rice, apples, almonds, and a homemade balsamic vinaigrette. Perfect for grab-and-go lunches or easy dinners through the week.
Print Recipe
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 55 minutes
Servings: 4 people
Course: Dinner, Lunch, Main Course, Meal Prep
Cuisine: American, Healthy
Calories: 520
Ingredients Equipment Method Notes

Ingredients
  

For the Bowls
  • 1 lb sweet potatoes sliced
  • 1.5 lbs boneless skinless chicken thighs
  • 5 cups shredded kale
  • 1 cup cooked wild rice
  • 1 medium Honeycrisp apple diced
  • ½ cup shaved Parmesan
  • ½ cup chopped almonds
  • 2 green onions sliced
  • Olive oil to taste
  • Salt and pepper to taste
For the Balsamic Vinaigrette
  • ½ cup olive oil
  • 2.5 tbsp balsamic vinegar
  • 2 tsp Dijon mustard
  • 1 tbsp honey
  • ¼ tsp onion powder
  • Salt and pepper to taste

Equipment

  • Baking Sheet for roasting sweet potatoes
  • Large skillet or grill pan for cooking chicken
  • Mixing bowl for massaging kale
  • Meal Prep Containers for storing bowls
  • Small jar or container for storing dressing

Method
 

Make the Vinaigrette:
  1. Whisk olive oil, balsamic vinegar, Dijon mustard, honey, onion powder, salt, and pepper. Set half aside in a sealed container.
    Make the Dressing
Roast the Sweet Potatoes:
  1. Preheat oven to 425°F (220°C). Toss sliced sweet potatoes with olive oil, salt, and pepper. Spread on a baking sheet and roast for 20–25 minutes until tender.
    Roast the Sweet Potatoes
Cook the Chicken:
  1. Heat 1 tbsp olive oil in a skillet or grill pan over medium-high heat. Cook chicken 4–5 minutes per side until golden and internal temperature reaches 165°F (74°C). Rest for 5 minutes, then dice.
    Cook the Chicken
Prepare the Kale:
  1. Add kale and green onions to a mixing bowl. Drizzle with some vinaigrette and massage for 1–2 minutes until softened.
    Prepare the Kale
Assemble the Bowls:
  1. Divide kale between 4 meal prep containers. Add roasted sweet potatoes, diced chicken, wild rice, diced apple, shaved Parmesan, and almonds.
    Chicken Harvest Bowl Meal Prep Recipe
Store:
  1. Drizzle with remaining dressing or pack separately. Store refrigerated for up to a week.

Notes

  • Swap wild rice for quinoa or brown rice if preferred.
  • Roasted Brussels sprouts make a great add-in.
  • Keep apples uncut until serving if you want maximum crispness.
  • Store sweet potatoes or chicken separately if you prefer to reheat only certain components.
  • Calories: ~520 kcal
  • Protein: ~32g
  • Carbohydrates: ~45g
  • Fat: ~24g