Chicken and Sweet Potato Meal Prep — I remember the first cool October evening I roasted sweet potatoes until caramelized, the kitchen smelling like cinnamon and brown sugar while simple roasted chicken filled the house with savory warmth. That cozy combo is why this Chicken and Sweet Potato Meal Prep has become a reader favorite: it’s seasonal, comforting, and perfect for home bakers who love hearty, wholesome meals with a touch of autumn sweetness.
Introduction
This Chicken and Sweet Potato Meal Prep blends fall flavors with meal-friendly simplicity. You’ll get juicy, oven-roasted chicken paired with tender, caramelized sweet potatoes and roasted veggies—a week’s worth of lunches or dinners that reheats beautifully. If you’re exploring other ideas, check out other chicken meal prep recipes for weight loss to expand your rotation.
Ingredients
Makes 4 servings
- 1.5–2 pounds bone-in, skin-on chicken thighs (or boneless halal chicken thighs)
- 2 large sweet potatoes, peeled and cubed
- 1 large red onion, cut into wedges
- 2 cups Brussels sprouts, halved
- 3 tablespoons olive oil
- 1 tablespoon smoked paprika
- 2 teaspoons ground cumin
- 1 teaspoon cinnamon
- 1 teaspoon dried thyme
- 2 teaspoons kosher salt
- 1/2 teaspoon black pepper
- 2 tablespoons maple syrup or honey
- 2 cloves garlic, minced
- Lemon wedges and chopped parsley, for finishing
Step-by-Step Instructions
- Preheat and prep:
- Preheat the oven to 425°F (220°C). Line two sheet pans with parchment for easy cleanup.
- Season the sweet potatoes:
- In a large bowl, toss the cubed sweet potatoes with 1 tablespoon olive oil, cinnamon, 1 teaspoon smoked paprika, 1 teaspoon salt, and the maple syrup. Spread on one sheet pan.
- Season the chicken and veggies:
- In another bowl, combine the remaining olive oil, smoked paprika, cumin, thyme, garlic, and pepper. Add the chicken thighs and toss to coat. On the same pan as the chicken, arrange red onion wedges and Brussels sprouts, tossing them with a pinch of salt and a drizzle of the seasoned oil.
- Roast:
- Roast sweet potatoes and the chicken pan for 25–30 minutes, flipping the sweet potatoes halfway and checking the chicken for an internal temperature of 165°F (74°C). If needed, broil for a minute for crispier skin.
- Assemble meal prep bowls:
- Divide sweet potatoes, chicken, and roasted veggies into four airtight containers. Add lemon wedges and sprinkle with parsley before sealing.
For another twist on sheet-pan roasting, try this grilled herb chicken bowl with sweet potato fries and avocado salsa to bring in fresh salsa notes.
Tips for Success
- Even cooking: Cut sweet potatoes into uniform cubes so they cook evenly. If you prefer faster roasting, cut them smaller.
- Crispy skin: Pat chicken dry before seasoning to help the skin crisp in the oven.
- Don’t overcrowd the pan: Giving veggies space helps them caramelize rather than steam.
- Spice balance: If you love a bit of heat, add 1/2 teaspoon cayenne. If you prefer milder, reduce the smoked paprika.
- Reheat gently: Microwave on medium power or reheat in a 350°F oven to keep chicken juicy.
For additional roasted veggie ideas and combos, see this sheet-pan sweet potato and veggie hash inspiration at sheet pan sweet potato and veggie hash.
Possible Variations
- Gluten-free: This Chicken and Sweet Potato Meal Prep is naturally gluten-free—just double-check spice blends and any store-bought sauces.
- Streusel topping for a sweet-salty bowl: For a fall-inspired crunch, mix crushed walnuts, oats, brown sugar, and a pinch of cinnamon, then toast and sprinkle a small amount over the sweet potatoes just before serving.
- Vegetarian swap: Replace chicken with roasted spiced chickpeas for a plant-based twist.
- Shawarma-style: Use Middle Eastern spices (sumac, coriander, allspice) to transform this into a shawarma-inspired bowl—pair with a yogurt sauce and pickled onions. For a similar flavor profile, check the shawarma bowl idea at sweet potato and black bean bowls.
Storage Recommendations
- Refrigerator: Store in airtight containers for up to 4 days. Keep lemon wedges separate to preserve brightness.
- Freezer: For longer storage, freeze portions without garnish for up to 2 months; thaw overnight in the fridge before reheating.
- Best reheating method: Reheat in a 350°F oven for 10–15 minutes for even warmth and to refresh the roasted texture. For busy mornings, this pairs well with ideas from a 7-day gluten-free breakfast meal prep plan to keep your whole week organized.
Conclusion
This Chicken and Sweet Potato Meal Prep is a cozy, practical recipe that brings autumn flavors to your weekly menu and rewards a little prep with lots of satisfying meals. For more sheet-pan inspiration, try this Sheet Pan Chicken and Sweet Potato Meal Prep – Pinch of Yum, and if you’re curious about shawarma-style bowls, see this Meal Prep: Chicken Shawarma and Sweet Potato Fry Bowls for creative variations.
FAQs
Q: How long will this Chicken and Sweet Potato Meal Prep keep in the fridge?
A: Stored in airtight containers, it will keep well for up to 4 days. Separate acidic garnishes like lemon until serving.
Q: Can I use boneless chicken for meal prep?
A: Yes, boneless chicken breasts or thighs work—reduce cooking time slightly and check for an internal temperature of 165°F (74°C).
Q: Is this meal prep freezer-friendly?
A: Yes. Freeze without garnishes for up to 2 months. Thaw overnight in the refrigerator before reheating.
Q: Can I make this recipe spicy?
A: Absolutely—add cayenne, red pepper flakes, or increase smoked paprika for more heat. Adjust to your taste.
Chicken and Sweet Potato Meal Prep
Ingredients
For the chicken and veggies
- 1.5–2 pounds bone-in, skin-on chicken thighs (or boneless halal chicken thighs)
- 3 tablespoons olive oil
- 1 tablespoon smoked paprika
- 2 teaspoons ground cumin
- 1 teaspoon cinnamon
- 1 teaspoon dried thyme
- 2 teaspoons kosher salt
- 1/2 teaspoon black pepper
- 2 cloves garlic, minced
For the sweet potatoes and finishing
- 2 large sweet potatoes, peeled and cubed
- 1 large red onion, cut into wedges
- 2 cups Brussels sprouts, halved
- 2 tablespoons maple syrup or honey
- 1 lemon wedges for finishing
- 1 tablespoon chopped parsley for finishing
Instructions
Preheat and prep
- Preheat the oven to 425°F (220°C). Line two sheet pans with parchment for easy cleanup.
Season the sweet potatoes
- In a large bowl, toss the cubed sweet potatoes with 1 tablespoon olive oil, cinnamon, 1 teaspoon smoked paprika, 1 teaspoon salt, and the maple syrup. Spread on one sheet pan.
Season the chicken and veggies
- In another bowl, combine the remaining olive oil, smoked paprika, cumin, thyme, garlic, and pepper. Add the chicken thighs and toss to coat. On the same pan as the chicken, arrange red onion wedges and Brussels sprouts, tossing them with a pinch of salt and a drizzle of the seasoned oil.
Roast
- Roast sweet potatoes and the chicken pan for 25–30 minutes, flipping the sweet potatoes halfway and checking the chicken for an internal temperature of 165°F (74°C). If needed, broil for a minute for crispier skin.
Assemble meal prep bowls
- Divide sweet potatoes, chicken, and roasted veggies into four airtight containers. Add lemon wedges and sprinkle with parsley before sealing.
Notes
Crispy skin: Pat chicken dry before seasoning to help the skin crisp in the oven.
Don’t overcrowd the pan: Giving veggies space helps them caramelize rather than steam.
Spice balance: Add 1/2 teaspoon cayenne for some heat or reduce smoked paprika for milder flavor.
Reheat gently: Microwave or reheat in a 350°F oven to maintain juiciness.