This Healthy Grilled Chicken & Sweet Potato Rice Bowl with Fresh Veggies and Light Garlic Yogurt Sauce is my go-to meal for when I want something hearty, fresh, and absolutely bursting with color and flavor. The sh Veggies and Light Garlic Yogurt Sauce pulls everything together—warm roasted sweet potatoes, smoky grilled chicken, and crisp, refreshing veggies—all topped with the creamiest, zesty yogurt drizzle. Whether you need a weeknight dinner, meal-prep lunch, or a fun dish to share with friends, this bowl is as nourishing as it is satisfying.
Ingredients You’ll Need
This recipe is built on simple, wholesome ingredients that really let each component shine through. Every addition plays a vital role—from the slight tanginess of the yogurt sauce to the earthy sweetness of roasted sweet potatoes and the juicy crunch of fresh veggies.
- Boneless, skinless chicken breasts: Lean protein that takes on the marinade beautifully, adding smoky grill flavor to every bite.
- Olive oil: Richness and moisture for the chicken, roasted sweet potatoes, and luscious yogurt sauce.
- Lemon juice: Brightens both the marinade and the yogurt sauce, offering a pop of acidity.
- Garlic cloves: Minced fresh garlic infuses everything with irresistible savory notes—you’ll use it in both the marinade and the sauce.
- Paprika: Adds warm, subtle heat and a touch of smokiness to the chicken.
- Dried oregano: An herby earthiness that rounds out the flavor of the grilled chicken.
- Salt & black pepper: Enhance every element and bring out individual flavors.
- Cooked brown rice or jasmine rice: Forms the hearty base for the bowl and pairs perfectly with sweet potatoes.
- Large sweet potato: Roasted until caramelized, they lend sweetness and velvety texture that balances the dish.
- Cherry tomatoes: Their juicy pop and mild acidity brighten up the final bowl.
- Cucumber: Coolness and crunch to keep each bite exciting.
- Red onion: Sliced thin for a bit of bite and vivid color contrast.
- Shredded carrots: Sweet, earthy, and visually gorgeous, these boost both flavor and the nutritional profile.
- Baby spinach or mixed greens: Adds leafy freshness and a nutritional punch.
- Plain Greek yogurt: Provides a creamy, protein-rich base for the light garlic yogurt sauce.
- Fresh parsley: Herbaceous notes and a splash of green in both the sauce and as garnish.
- Optional crumbled feta, extra parsley, and lemon wedges: Ideal for those fancy finishing touches that take it over the top.
How to Make sh Veggies and Light Garlic Yogurt Sauce
Step 1: Roast the Sweet Potato
Begin by preheating your oven to 400°F (200°C). Toss the diced sweet potato with olive oil, salt, and pepper directly on a baking sheet for less cleanup. Spread them out in a single layer so edges caramelize evenly. Roast for 20 to 25 minutes until they’re fork-tender and edges start to turn deliciously golden. The sweet potato brings warmth and a touch of sweetness to your sh Veggies and Light Garlic Yogurt Sauce bowl.
Step 2: Prepare the Rice Base
While the sweet potatoes roast, warm up your cooked rice and place it in a large bowl. Once the sweet potatoes are finished, gently toss them with the rice. This duo forms the heart of your bowl, balancing toothsome grains with the creamy, roasted cubes of sweet potato.
Step 3: Marinate the Chicken
In a mixing bowl, whisk together olive oil, lemon juice, minced garlic, paprika, oregano, salt, and pepper for an easy, robust marinade. Coat the chicken well, letting it marinate for at least 20 minutes, but longer if you have the time! The acid from the lemon juice keeps the chicken moist and tender as it soaks up all the aromatic flavors.
Step 4: Grill the Chicken
Heat a grill or grill pan over medium-high. Cook the chicken for 5 to 7 minutes per side until you see beautiful char marks and the internal temperature reads 165°F (74°C). Let the chicken rest for five minutes before slicing; this keeps it juicy and lets the flavor settle into every piece. It’ll be the savory centerpiece of your sh Veggies and Light Garlic Yogurt Sauce bowl.
Step 5: Make the Garlic Yogurt Sauce
For your perfect finishing touch, whisk together the Greek yogurt, lemon juice, garlic, olive oil, parsley, salt, and pepper. Add a tablespoon or two of water to reach a light, pourable consistency. This sauce ties together every bite with its creamy texture and gentle garlicky zing—don’t be shy with it!
Step 6: Assemble the Bowls
Divide your sweet potato rice base among serving bowls. Top each with those succulent slices of grilled chicken, then arrange the fresh veggies—tomatoes, cucumber, red onion, shredded carrots, and greens—around the bowl like a vibrant salad bar. Generously drizzle the light garlic yogurt sauce over everything, making sure it pools into the nooks and crannies. You’re ready for flavor fireworks!
Step 7: Serve
This dish begs for a little extra flourish. Add crumbled feta, a sprinkle of fresh parsley, and a generous squeeze of lemon before diving in. Each forkful combines the smoky chicken, sweet potatoes, fresh veggies, and creamy sauce into pure perfection. Enjoy every bite of your sh Veggies and Light Garlic Yogurt Sauce creation.
How to Serve sh Veggies and Light Garlic Yogurt Sauce
Garnishes
Go classic with tangy crumbled feta and a scattering of fresh parsley for bold contrast, or add lemon wedges on the side so everyone can punch up their bowl with freshness to taste. These little extras highlight the sh Veggies and Light Garlic Yogurt Sauce and make every serving feel special.
Side Dishes
This bowl is sturdy enough to shine alone, but if you want an extra treat, serve it alongside warm pita bread or a light soup like lemony lentil. The yogurt sauce makes a perfect dip for bread or roasted veggies and keeps the meal light but filling.
Creative Ways to Present
Layer ingredients in clear glass bowls or jars for a fun, meal-prep twist, so each colorful layer stands out. Or try arranging the components in neat rows “burrito bowl”–style for impressive presentation at a lunch gathering. However you dish it up, sh Veggies and Light Garlic Yogurt Sauce bowls bring vibrant appeal to any table.
Make Ahead and Storage
Storing Leftovers
Keep all the elements—chicken, sweet potato rice base, veggies, and yogurt sauce—separate in airtight containers in your fridge. The sh Veggies and Light Garlic Yogurt Sauce will stay fresh and inviting for up to 3 days. Assemble just before eating so flavors and textures stay snappy and delicious.
Freezing
The grilled chicken and sweet potato rice freeze beautifully, making this an ideal prep-ahead meal. Pack them in freezer-safe bags or containers, and keep frozen for up to 2 months. Leave out the fresh veggies and yogurt sauce until you’re ready to serve, as freezing can affect their texture.
Reheating
Warm the chicken and sweet potato rice in the microwave or a skillet just until heated through. Add a splash of water if the rice looks dry. The rest of your bowl—veggies and sauce—should be added cool and fresh so you get that perfect contrast of temperatures and textures in your sh Veggies and Light Garlic Yogurt Sauce bowl.
FAQs
Can I use chicken thighs instead of breasts?
Absolutely! Chicken thighs bring extra juiciness and rich flavor, and they grill up just as deliciously. Just adjust the cooking time slightly—thighs may need another minute or two per side.
Can I make this vegetarian?
Of course! Swap in grilled tofu, chickpeas, or even roasted cauliflower for the chicken. The sh Veggies and Light Garlic Yogurt Sauce works with just about any plant-based protein you love.
What if I don’t have a grill?
No grill? No problem! Simply cook the marinated chicken in a hot skillet on the stovetop, or bake it at 400°F (200°C) until fully cooked through. You’ll still get plenty of flavor for your bowl.
How can I make the garlic yogurt sauce dairy-free?
You can substitute your favorite unsweetened dairy-free Greek-style yogurt, such as coconut or almond-based, and still enjoy the creamy, zesty kick atop your sh Veggies and Light Garlic Yogurt Sauce.
Can I meal-prep these bowls?
This recipe was made for meal prep! Prepare all the components ahead of time and keep them separate, then assemble at meals for a fresh, vibrant bowl every time.
Final Thoughts
For a meal that checks every box—bright flavors, bold color, satisfying nutrition, and tons of fresh crunch—you can’t go wrong with sh Veggies and Light Garlic Yogurt Sauce. If you’ve never tried this bowl before, I truly hope you’ll whip it up and let your tastebuds celebrate! Don’t forget to play with your own favorite veggies and touches, and enjoy making this dish your new healthy staple.
Print
sh Veggies and Light Garlic Yogurt Sauce Recipe
- Total Time: 55 minutes
- Yield: 4 servings 1x
- Diet: Low Calorie
Description
This Healthy Grilled Chicken & Sweet Potato Rice Bowl is a vibrant and satisfying meal featuring tender grilled chicken, flavorful sweet potato rice, a colorful array of fresh veggies, and a light garlic yogurt sauce. Perfect for a nutritious and delicious lunch or dinner!
Ingredients
For the Grilled Chicken:
- 1 lb (450g) boneless, skinless chicken breasts
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 2 garlic cloves, minced
- 1 tsp paprika
- 1 tsp dried oregano
- 3/4 tsp salt
- 1/2 tsp black pepper
For the Sweet Potato Rice Base:
- 1 1/2 cups cooked brown rice or jasmine rice
- 1 large sweet potato, peeled and diced
- 1 tbsp olive oil
- 1/2 tsp salt
- 1/4 tsp black pepper
For the Fresh Veggies:
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, thinly sliced
- 1 cup shredded carrots
- 1 cup baby spinach or mixed greens
For the Light Garlic Yogurt Sauce:
- 3/4 cup plain Greek yogurt
- 1 tbsp lemon juice
- 1 small garlic clove, minced
- 1 tbsp olive oil
- 1 tbsp chopped fresh parsley
- Salt and pepper, to taste
- 1–2 tbsp water (to thin if needed)
Optional Garnish:
- Crumbled feta
- Fresh parsley
- Lemon wedges
Instructions
- Roast the Sweet Potato: Preheat oven to 400°F (200°C). Toss diced sweet potato with olive oil, salt, and pepper. Spread on a baking sheet and roast for 20–25 minutes until tender and lightly caramelized.
- Prepare the Rice Base: In a bowl, combine cooked rice with roasted sweet potatoes. Toss gently and keep warm.
- Marinate the Chicken: In a bowl, whisk olive oil, lemon juice, garlic, paprika, oregano, salt, and pepper. Coat chicken evenly and marinate at least 20 minutes.
- Grill the Chicken: Preheat grill or grill pan over medium-high heat. Cook chicken 5–7 minutes per side until nicely charred and internal temperature reaches 165°F (74°C). Rest 5 minutes, then slice.
- Make the Garlic Yogurt Sauce: In a bowl, whisk together Greek yogurt, lemon juice, garlic, olive oil, parsley, salt, and pepper. Add water 1 tbsp at a time until sauce reaches a light drizzle consistency.
- Assemble the Bowls: Divide sweet potato rice mixture among bowls. Top with sliced grilled chicken and arrange fresh veggies around the bowl. Drizzle with garlic yogurt sauce.
- Serve: Garnish with crumbled feta, parsley, and lemon wedges if desired. Serve warm and enjoy a balanced, nourishing meal.
Notes
- For a vegan option, substitute tofu for chicken and vegan yogurt for Greek yogurt.
- You can customize the veggies based on your preferences or seasonal availability.
- Prep Time: 30 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Grilling, Roasting
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 520 kcal
- Sugar: 9g
- Sodium: 900mg
- Fat: 20g
- Saturated Fat: 4g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 48g
- Fiber: 6g
- Protein: 38g
- Cholesterol: 90mg
