Mediterranean Clean Eating Chicken, Sweet Potato & Rice Bowl with Herbs and Roasted Veggies
This Mediterranean clean eating bowl is built for everyday balance. It brings together tender herb-seasoned chicken, roasted sweet potatoes, fluffy rice, and colorful vegetables in a way that feels nourishing without being boring. The flavors are simple, fresh, and grounded in olive oil, herbs, and gentle spices rather than heavy sauces. It is the kind of meal you can prep ahead, customize easily, and feel good about eating any day of the week. Whether you are focused on lighter eating or just want a dependable bowl that actually satisfies, this one fits the bill.
Prep Time: 20 minutes
Cook Time: 35 minutes
Total Time: 55 minutes
Servings: 4
Ingredients
For the chicken:
500 g boneless, skinless chicken breast
2 tablespoons olive oil
1 teaspoon dried oregano
1 teaspoon paprika
1/2 teaspoon garlic powder
Salt, to taste
Black pepper, to taste
Juice of 1/2 lemon
For the bowl base:
1 cup brown or white rice
2 cups water or low-sodium vegetable broth
For the roasted vegetables:
2 medium sweet potatoes, peeled and cubed
1 red bell pepper, sliced
1 zucchini, sliced
1 red onion, cut into wedges
2 tablespoons olive oil
1/2 teaspoon dried thyme
Salt and black pepper, to taste
For finishing:
Fresh parsley, chopped
Fresh cilantro or basil, optional
Lemon wedges, for serving
Instructions
Preheat the oven to 200°C. Line a baking tray with parchment paper.
In a bowl, toss sweet potatoes, bell pepper, zucchini, and red onion with olive oil, thyme, salt, and pepper. Spread evenly on the tray.
Roast vegetables for 30 minutes, turning halfway, until tender and lightly caramelized.
Rinse the rice under cold water until the water runs mostly clear.
Add rice and water or broth to a saucepan. Bring to a boil, then reduce heat, cover, and simmer until tender. Fluff and set aside.
While the vegetables roast, slice the chicken breasts evenly for uniform cooking.
In a bowl, mix olive oil, oregano, paprika, garlic powder, salt, pepper, and lemon juice. Coat the chicken well.
Heat a non-stick or grill pan over medium heat. Cook chicken for 5 to 6 minutes per side until golden and cooked through.
Rest the chicken for a few minutes, then slice into strips.
Assemble bowls with rice, roasted vegetables, and chicken. Finish with fresh herbs and a squeeze of lemon.
Tips
Cut vegetables evenly so they roast at the same rate.
Use parchment paper to prevent sticking and promote browning.
Brown rice adds fiber, but white rice works just as well.
Let chicken rest before slicing to keep it juicy.
Season in layers for better flavor throughout.
Roast vegetables until edges are slightly crisp for texture.
Do not overcrowd the roasting tray. Use two if needed.
Add lemon at the end for brightness, not during cooking.
Keep herbs fresh and finely chopped.
Store components separately for better meal prep results.
Variations
Swap chicken breast with chicken thighs for more richness.
Use quinoa instead of rice for a protein boost.
Add roasted chickpeas for extra plant-based texture.
Replace sweet potatoes with butternut squash.
Add a spoon of hummus or tzatziki on the side.
Use smoked paprika for deeper flavor.
Add cherry tomatoes during the last 10 minutes of roasting.
Make it spicy with chili flakes or harissa seasoning.
Use fresh rosemary or thyme instead of dried herbs.
Turn it vegetarian by replacing chicken with grilled halloumi.
Q & A
Is this bowl good for meal prep?
Yes, it keeps well for up to four days when stored properly.
Can I use frozen vegetables?
Fresh is better, but frozen can work if dried well before roasting.
How do I prevent dry chicken?
Avoid overcooking and let it rest before slicing.
Can I cook everything ahead of time?
Yes, reheat gently and add herbs fresh.
Is this dish gluten-free?
Yes, as written.
Can I use leftover chicken?
Absolutely, just season lightly and warm before serving.
What dressing works with this bowl?
A simple lemon and olive oil drizzle works best.
Can I make it dairy-free?
It is naturally dairy-free.
How can I add more vegetables?
Add broccoli, carrots, or green beans to the roasting tray.
Is this kid-friendly?
Yes, the flavors are mild and adaptable.
Nutrition
(Approximate per serving)
Calories: 460
Protein: 32 g
Carbohydrates: 45 g
Fat: 16 g
Fiber: 6 g
Sodium: 420 mg
Conclusion
Mediterranean Clean Eating Chicken, Sweet Potato & Rice Bowl with Herbs and Roasted Veggies is a practical, feel-good meal that delivers flavor without excess. It is flexible, filling, and built from simple ingredients that work together naturally. Whether you are planning weekday lunches or a relaxed dinner, this bowl offers comfort, nutrition, and freshness in every bite.