Mediterranean Sweet Potato & Feta Rice Bowl with Hot Honey Sauce
This Mediterranean Sweet Potato & Feta Rice Bowl is a vibrant, feel-good meal that’s equal parts comforting and refreshing. It combines roasted sweet potatoes with aromatic rice, creamy feta, and crisp herbs — all brought together by a drizzle of hot honey sauce that adds just the right amount of sweet heat. It’s the kind of meal that works for lunch, dinner, or even meal prep.
Every bite balances soft and crispy textures, tangy and spicy notes, and a satisfying mix of plant-based protein and complex carbs. It’s Mediterranean-inspired, yet flexible enough to tweak to your taste or what’s in your pantry.
Total Time: 40 minutes
Prep Time: 10 minutes
Cook Time: 30 minutes
Serves: 2–3
Ingredients
For the Bowl:
2 medium sweet potatoes, peeled and cubed
2 tbsp olive oil
½ tsp smoked paprika
Salt and black pepper, to taste
2 cups cooked jasmine or basmati rice
½ cup crumbled feta cheese
¼ cup chopped fresh parsley or cilantro
¼ cup roasted chickpeas or pumpkin seeds (optional, for crunch)
For the Hot Honey Sauce:
2 tbsp honey
½ tsp chili flakes (adjust to spice preference)
1 tsp apple cider vinegar
1 tsp olive oil
Optional Toppings:
Sliced avocado
Pickled onions
Lemon wedges
Instructions
Roast the sweet potatoes
Preheat your oven to 200°C (400°F).
Toss cubed sweet potatoes with olive oil, smoked paprika, salt, and pepper.
Spread them evenly on a parchment-lined baking sheet.
Roast for 25–30 minutes, flipping halfway through, until golden and tender with crisp edges.
Prepare the hot honey sauce
In a small bowl, whisk together honey, chili flakes, apple cider vinegar, and olive oil.
Taste and adjust the balance — add more vinegar for tang or more chili for extra heat.
Warm it briefly (10–15 seconds in the microwave or on low heat) if you want a thinner drizzle consistency.
Assemble the rice bowl
In serving bowls, add a base layer of cooked jasmine or basmati rice.
Top with roasted sweet potatoes.
Add crumbled feta, fresh parsley or cilantro, and roasted chickpeas or pumpkin seeds.
Drizzle the hot honey sauce generously over everything.
Add toppings
Finish with sliced avocado, a few pickled onions, and a squeeze of fresh lemon juice right before serving for extra brightness.
Tips
Even-sized cubes: Cut the sweet potatoes into roughly equal pieces so they roast evenly.
Extra crisp texture: After roasting, broil the sweet potatoes for 2–3 minutes to caramelize the edges.
Rice temperature: Slightly warm rice helps melt the feta just enough to create a creamy texture.
Balance the heat: The hot honey can be as mild or fiery as you like—use less chili if serving to kids, or swap in Aleppo pepper for a milder Mediterranean-style spice.
Make it meal prep-friendly: Keep all components separate until serving, then reheat and drizzle with the sauce fresh.
Use leftover rice: Day-old rice works perfectly here. Just reheat it with a splash of olive oil or lemon water.
Layer flavors: A sprinkle of sumac or za’atar over the final bowl adds an extra Mediterranean kick.
Variations
Protein Boost:
Add grilled chicken, salmon, or tofu to make it a heartier meal.
Grain Swap:
Replace rice with quinoa, bulgur, or farro for a nuttier flavor.
Vegan Version:
Use dairy-free feta and agave or maple syrup instead of honey.
Extra Veggies:
Mix in roasted red peppers, spinach, or zucchini for more color and nutrients.
Nutty Crunch:
Swap chickpeas for toasted almonds, walnuts, or pine nuts for a richer bite.
Creamy Upgrade:
Add a drizzle of Greek yogurt mixed with lemon and garlic alongside the hot honey for contrast.
Q&A Section
Q: Can I make this ahead of time?
Yes. You can roast the sweet potatoes and cook the rice in advance. Store them in separate containers in the fridge for up to 3 days. Add feta, herbs, and sauce fresh before serving.
Q: How spicy is the hot honey sauce?
It’s mildly spicy. You can control the heat by reducing the chili flakes or using a mild chili powder instead.
Q: What type of feta works best?
A creamy block of feta (not pre-crumbled) melts slightly and adds better texture and flavor. Goat’s milk feta or sheep’s milk feta are both excellent.
Q: Can I use brown rice?
Absolutely. It adds a nuttier flavor and extra fiber. Just note that brown rice takes longer to cook.
Q: How can I make this more filling without meat?
Add roasted chickpeas, hummus, or a poached egg on top. They all complement the bowl beautifully.
Nutrition Breakdown (per serving, approx.)
Calories: 420
Protein: 10 g
Fat: 18 g
Carbohydrates: 55 g
Fiber: 7 g
Sugar: 14 g
Sodium: 310 mg
(Values vary depending on portion size and optional toppings.)
Conclusion
This Mediterranean Sweet Potato & Feta Rice Bowl with Hot Honey Sauce is proof that simple ingredients can come together to make something extraordinary. It’s colorful, nutritious, and full of contrast — creamy, crispy, sweet, and spicy all at once. Whether you’re craving a wholesome weekday lunch or an easy dinner that feels special, this bowl delivers both comfort and freshness in every bite.