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BBQ Chicken & Sweet Potato Bowls


  • Author: Jessica

Ingredients

Scale

Here’s what you’ll need to create these flavour-packed bowls:

  • For the Roasted Sweet Potatoes:
    • 2 large Sweet Potatoes: (about 1.52 lbs total) – Peeled and diced into uniform 1/2 to 3/4-inch cubes for even cooking. These provide the sweet, starchy base.
    • 2 Tablespoons Olive Oil: Extra virgin recommended for flavour, helps with roasting and crisping.
    • 1 teaspoon Smoked Paprika: Adds a lovely smoky depth that complements the BBQ sauce.
    • 1/2 teaspoon Garlic Powder: For a foundational savoury flavour.
    • 1/2 teaspoon Onion Powder: Enhances the savoury notes.
    • Salt: To taste (start with 1/2 teaspoon). Enhances all other flavours.
    • Black Pepper: Freshly ground, to taste (start with 1/4 teaspoon). Adds a gentle kick.
  • For the BBQ Chicken:
    • 1.5 lbs Boneless, Skinless Chicken Breasts or Thighs: Breasts shred easily, while thighs offer more moisture and flavour. Use what you prefer or have on hand.
    • 1 cup BBQ Sauce: Choose your favourite brand and flavour profile (smoky, sweet, spicy). Quality sauce makes a difference! Plus more for drizzling, if desired.
    • 1 Tablespoon Olive Oil or Avocado Oil: For searing or cooking the chicken initially, if pan-searing or using an Instant Pot sauté function. (Optional depending on cooking method).
    • 1/2 cup Chicken Broth or Water: (Optional, primarily for Instant Pot or slow cooker methods) Helps create steam and prevents sticking/burning.
  • Optional Toppings & Assembly:
    • 1 can (15 oz) Black Beans: Rinsed and drained. Adds protein, fiber, and texture.
    • 1 cup Corn Kernels: Frozen (thawed), canned (drained), or fresh. Provides pops of sweetness and crunch.
    • 1/2 Red Onion: Thinly sliced or finely diced. Offers a sharp, pungent bite. Soaking sliced onion in cold water for 10 minutes can mellow its intensity.
    • 1 Avocado: Diced or sliced. Adds healthy fats and creamy texture.
    • 1/4 cup Fresh Cilantro: Roughly chopped. Provides a bright, herbaceous finish.
    • Shredded Cheese: Cheddar, Monterey Jack, or a Colby Jack blend work well. Adds salty, melty goodness. (Optional)
    • Sour Cream or Plain Greek Yogurt: A dollop adds coolness and creaminess. (Optional)
    • Lime Wedges: For squeezing over the finished bowl, brightens all the flavours. (Optional)
    • Hot Sauce: For those who like an extra kick of heat. (Optional)

Instructions

Follow these steps to assemble your delicious BBQ Chicken & Sweet Potato Bowls:

  1. Prepare and Roast the Sweet Potatoes:
    • Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup.
    • Wash, peel, and dice the sweet potatoes into consistent 1/2 to 3/4-inch cubes. Uniformity is key for even roasting.
    • In a large bowl, toss the sweet potato cubes with 2 tablespoons of olive oil, smoked paprika, garlic powder, onion powder, salt, and pepper. Ensure the cubes are evenly coated.
    • Spread the seasoned sweet potatoes in a single layer on the prepared baking sheet. Avoid overcrowding the pan, as this will cause them to steam rather than roast and crisp; use two pans if necessary.
    • Roast for 25-35 minutes, flipping halfway through, until tender and caramelized with slightly crispy edges. Cooking time may vary based on cube size and oven specifics. They should be easily pierced with a fork.
  2. Cook the Chicken: Choose your preferred method:
    • Oven Method: Place chicken breasts or thighs in a baking dish. Season lightly with salt and pepper (optional, as BBQ sauce adds flavour). Bake at 400°F (200°C) for 20-25 minutes, or until the internal temperature reaches 165°F (74°C).
    • Pan-Sear Method: Heat 1 tablespoon of oil in a large skillet over medium-high heat. Season chicken lightly. Sear chicken for 4-5 minutes per side until golden brown. Reduce heat, cover, and cook for another 8-12 minutes, or until cooked through (165°F/74°C).
    • Instant Pot Method: Add 1/2 cup chicken broth or water to the Instant Pot liner. Place chicken inside. Secure the lid, set the valve to sealing. Cook on high pressure for 8-12 minutes (depending on thickness; shorter time for thinner breasts, longer for thick breasts or thighs). Allow for a 5-10 minute natural pressure release, then quick release any remaining pressure.
    • Slow Cooker Method: Place chicken and 1/4 cup broth/water (optional, can rely on chicken juices) in the slow cooker. Cook on low for 3-4 hours or high for 1.5-2 hours, until tender and cooked through.
  3. Shred or Dice the Chicken:
    • Once the chicken is cooked through and slightly cooled (enough to handle), transfer it to a cutting board or large bowl.
    • Using two forks, shred the chicken into bite-sized pieces. Alternatively, you can dice it into cubes if you prefer that texture. A stand mixer with the paddle attachment can also shred chicken quickly on a low setting.
  4. Combine Chicken and BBQ Sauce:
    • Return the shredded or diced chicken to the skillet (if pan-searing), a saucepan, or the Instant Pot (using the sauté function on low).
    • Pour 1 cup of your chosen BBQ sauce over the chicken. Stir well to coat evenly.
    • Heat gently over medium-low heat for 3-5 minutes, stirring occasionally, until the BBQ chicken is heated through and the sauce has thickened slightly, clinging nicely to the chicken. Add a splash more broth or water if it becomes too thick.
  5. Prepare Toppings (While Potatoes Roast/Chicken Cooks):
    • Rinse and drain the black beans.
    • Thaw frozen corn or drain canned corn.
    • Thinly slice or dice the red onion.
    • Wash and chop the cilantro.
    • Dice or slice the avocado just before serving to prevent browning. Squeeze a little lime juice over it if preparing slightly ahead.
  6. Assemble the Bowls:
    • Divide the roasted sweet potatoes among four bowls, creating a base layer.
    • Top the sweet potatoes generously with the warm BBQ chicken mixture.
    • Arrange your desired toppings over the chicken: sprinkle with black beans and corn, add sliced red onion, dollop or scatter avocado, and finish with fresh cilantro.
    • If using, add a sprinkle of shredded cheese, a dollop of sour cream or Greek yogurt, a drizzle of extra BBQ sauce or hot sauce.
    • Serve immediately with lime wedges on the side for squeezing.

Nutrition

  • Serving Size: one normal portion
  • Calories: 700
  • Fat: 25g
  • Carbohydrates: 70g
  • Fiber: 15g
  • Protein: 45g