Description
These Harvest Chicken Bowls with Maple Dijon Dressing are loaded with juicy pan-seared chicken, roasted sweet potatoes, fresh kale, crisp apples, dried cranberries, and crunchy pecans. Finished with a sweet and tangy homemade maple Dijon dressing, this colorful fall-inspired meal is perfect for healthy dinners, easy lunches, and meal prep.
Ingredients
Roasted Sweet Potatoes
1 large sweet potato, peeled and cut into ½-inch cubes (about 3 cups)
1 tablespoon avocado oil
½ teaspoon garlic powder
½ teaspoon smoked paprika
½ teaspoon fine sea salt
Black pepper, to taste
Pan-Seared Chicken
1½ lbs boneless, skinless chicken thighs (about 5–6 thighs)
1 tablespoon avocado oil
1 teaspoon garlic powder
1 teaspoon smoked paprika
1 teaspoon dried thyme
½ teaspoon onion powder
¾ teaspoon fine sea salt
¼ teaspoon black pepper
Maple Dijon Dressing
3 tablespoons extra virgin olive oil
2 tablespoons apple cider vinegar
2 tablespoons Dijon mustard
1½ tablespoons pure maple syrup
1 small garlic clove, finely grated or minced
¼ teaspoon fine sea salt
Black pepper, to taste
For the Bowls
5 cups chopped kale, tough stems removed
1 crisp red apple (Honeycrisp or Pink Lady), thinly sliced
⅓ cup dried cranberries
⅓ cup roasted pecans, roughly chopped
Instructions
1. Roast the Sweet Potatoes: Preheat oven to 450°F (232°C). Line a baking sheet with parchment paper rated for this temperature. Toss sweet potato cubes with avocado oil, garlic powder, smoked paprika, salt, and pepper. Spread evenly and roast for 18–20 minutes, flipping halfway through, until golden and tender.
2. Season the Chicken: Pat chicken thighs dry with paper towels. Season both sides evenly with garlic powder, smoked paprika, dried thyme, onion powder, salt, and black pepper.
3. Cook the Chicken: Heat avocado oil in a large skillet over medium-high heat. Add chicken thighs in a single layer and sear for 5–6 minutes on the first side. Flip and cook another 4–6 minutes, or until the internal temperature reaches 165°F (74°C). Rest for 5 minutes.
4. Prepare the Dressing: In a small bowl, whisk together olive oil, apple cider vinegar, Dijon mustard, maple syrup, minced garlic, salt, and black pepper until smooth and emulsified.
5. Massage the Kale: Place chopped kale in a large bowl. Add 1 tablespoon of maple Dijon dressing and gently massage for 30–60 seconds until slightly softened.
6. Slice the Chicken: Cut the rested chicken thighs across the grain into approximately ½-inch slices.
7. Assemble the Bowls: Divide the kale evenly among four bowls. Top with roasted sweet potatoes, sliced chicken, fresh apple slices, dried cranberries, and chopped pecans. Drizzle with the remaining maple Dijon dressing and serve immediately.
Notes
Chicken Substitute: Use boneless chicken breasts instead of thighs for a leaner option. Cook to an internal temperature of 165°F.
Meal Prep: Store chicken, sweet potatoes, kale, and dressing separately for up to 3–4 days in the refrigerator.
Extra Crunch: Toast pecans briefly in a dry skillet to enhance their nutty flavor.
Apple Options: Honeycrisp, Pink Lady, or Fuji apples work beautifully.
Dressing Tip: Adjust the maple syrup and Dijon mustard to your preferred sweetness and tanginess.
Add Grains: Serve with quinoa, brown rice, or wild rice for an even heartier meal.
Storage: Refrigerate leftovers promptly and reheat cooked chicken thoroughly before serving.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Dinner
- Method: Roasting, Pan-Searing
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 650 kcal
- Sugar: 20 g
- Sodium: 950 mg
- Fat: 38 g
- Saturated Fat: 7 g
- Unsaturated Fat: 30 g
- Trans Fat: 0 g
- Carbohydrates: 43 g
- Fiber: 6 g
- Protein: 37 g
- Cholesterol: 155 mg