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Chicken and Sweet Potato Meal Prep for healthy eating

Chicken and Sweet Potato Meal Prep

A cozy meal prep recipe that blends juicy roasted chicken with caramelized sweet potatoes and roasted veggies, perfect for autumn flavors.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Dinner, Meal Prep
Cuisine American
Servings 4 servings
Calories 500 kcal

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

Even cooking: Cut sweet potatoes into uniform cubes for even cooking. 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: 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.

Nutrition

Serving: 1gCalories: 500kcalCarbohydrates: 35gProtein: 30gFat: 20gSaturated Fat: 4gSodium: 800mgFiber: 6gSugar: 10g
Keyword chicken meal prep, Fall Flavors, healthy recipes, one pan meals, Sweet Potatoes
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