Ingredients
Scale
Here’s what you’ll need to create these flavour-packed bowls:
- For the Roasted Sweet Potatoes:
- 2 large Sweet Potatoes: (about 1.5 – 2 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:
- 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.
- 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.
- 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.
- 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.
- 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.
- 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