High-Protein Chicken and Sweet Potato Power Bowl (Healthy Bulking Diet Staple)

Ingredients

• 700g boneless chicken thighs (skin-on for extra calories)
• 2 large sweet potatoes, cubed (about 600g total)
• 1 cup dry brown rice
• 1 can (400g) chickpeas, drained and rinsed
• 2 cups baby spinach
• 1 medium avocado, sliced
• 3 tablespoons olive oil, divided
• 1 tablespoon smoked paprika
• 1 teaspoon garlic powder
• 1 teaspoon cumin
• Salt and black pepper to taste
• Juice of 1 lemon
• 2 tablespoons tahini
• 1 tablespoon honey
• 2 tablespoons warm water (for tahini dressing)

Instructions

1. 1

   Get Your Rice Going First

   Cook 1 cup of brown rice according to package directions—usually around 25 minutes with a 1:2 rice-to-water ratio. Brown rice takes the longest, so starting it first means everything finishes around the same time. Season the water with a pinch of salt. While it cooks, preheat your oven to 200°C (400°F).

2. 2

   Season and Roast the Sweet Potatoes

   Toss your cubed sweet potatoes in 1.5 tablespoons of olive oil, smoked paprika, cumin, salt, and pepper. Spread them on a lined baking sheet in a single layer—crowding them together makes them steam instead of roast, and you want those caramelized edges. Roast for 25-30 minutes, flipping halfway through.

3. 3

   Cook the Chicken Thighs

   Pat the chicken thighs dry with paper towel (this is the step most people skip, and it makes a real difference for browning). Season generously with garlic powder, salt, and pepper. Heat 1.5 tablespoons of olive oil in a cast-iron or heavy skillet over medium-high heat. Cook the thighs skin-side down for 7-8 minutes until the skin is golden and crispy, then flip and cook another 6-7 minutes. Internal temp should hit 74°C (165°F). Let them rest for 5 minutes before slicing.

4. 4

   Crisp Up the Chickpeas

   If your oven has space, spread the drained chickpeas on a second baking sheet while the sweet potatoes roast. Toss them in a little olive oil and salt and pop them in for the last 15 minutes. They'll come out slightly crispy and add great texture—and a solid hit of plant-based protein. Totally optional, but worth it.

   

5. 5

   Whisk the Tahini Dressing

   In a small bowl, mix tahini, honey, lemon juice, and 2 tablespoons of warm water until smooth. It'll look clumpy at first—just keep whisking. The warm water loosens it up into a pourable consistency. Taste it. If it's too thick, add a splash more water. If it needs brightness, squeeze in a bit more lemon.

6. 6

   Build Your Bowls

   Start with a base of brown rice, then layer on the sweet potato, sliced chicken, chickpeas, and baby spinach. Fan out your avocado slices on top. Drizzle the tahini dressing generously over everything. Eat immediately, or pack into containers and refrigerate—it holds up really well for meal prep.

Substitution Ideas

Storage Tips

Store components separately if you can—the dressing especially should be kept in a small jar in the fridge (it'll last 5 days). The assembled bowls keep fine for 3-4 days in airtight containers, though the spinach will wilt slightly by day 3. Reheat the rice and sweet potato in the microwave for 90 seconds, then top with the cold chicken (or reheat that too), fresh avocado, and dressing added after heating. Don't freeze this one—avocado and cooked sweet potato don't hold up well from frozen.