These Chicken and Roasted Vegetable Bowls are fresh, wholesome, and packed with nutrition! Marinated chicken breast tenderloins are quickly cooked and served over rice with a colorful mix of roasted vegetables.
If you love hearty, protein-packed bowls, you’ll want to try our Cheeseburger Bowls too!
Bowl meals have been happening on the regular in our house. When I’m stumped for what to make for dinner, it’s so easy to just grab a protein and some veggies from the store and serve them over rice. It’s also a meal we can feel good about.
These Chicken and Roasted Vegetable Bowls are my most recent bowl creation and they are perfection!
The marinade I use for the chicken is the one that I use for my Grilled Chicken Caesar Salad. I have to tell you, this marinade makes ALL the difference! I like to cook extra so I can have easy, tasty protein in the fridge that’s delicious cold or warm.
Table of contents
Ingredients and Substitutions
- Chicken: Using chicken breast tenderloins for these bowls means you get to eliminate the messy step of slicing the chicken. Just pop them in the marinade and you’re done!
- Marinade: The fabulous marinade consists of extra virgin olive oil, Dijon mustard, minced garlic, fresh lemon juice, rosemary, kosher salt, and freshly ground black pepper.
- Veggies: The combination of sweet potatoes, bell pepper and asparagus is perfect but you can substitute any veggies you love. They are tossed in olive oil and seasoned with a little kosher salt, freshly ground black pepper, and cumin.
- Rice: We like these bowls with either cooked brown or white rice. Feel free to substitute your favorite grain – quinoa or farro would be be great. Swap the rice for cauliflower rice to make this recipe paleo-friendly and lower in carbs.
- For serving: You can add a drizzle of ranch dressing (I use Litehouse Jalapeño Ranch) and a little balsamic glaze is fabulous drizzled over the veggies.
How to Make Chicken and Roasted Vegetable Bowls
This is a quick overview of how to make this recipe. Please refer to the recipe card at the end of this post for detailed instructions and amounts.
Marinate the Chicken
Place the chicken tenderloins in a large zip-top bag and toss it with the marinade. Press out as much air as possible, seal the bag, and refrigerate for at least an hour or more. Since the marinade contains lemon juice, I don’t recommend letting it marinade for longer than 8 hours or the texture can become undesirable.
Roast the Veggies
- Peel the sweet potatoes, cut into 1-inch chunks. Transfer them to a bowl and toss them with the oil and seasoning. Transfer them to a baking sheet coated with nonstick cooking spray and roast in the oven at 400 degrees F for 15 minutes.
- Place the asparagus and bell pepper in the empty bowl and toss with a little oil, salt and pepper. Add them to the baking sheet and roast for until the veggies are fork tender, stirring once or twice through the remaining cooking time.
Cook the Chicken
- While the veggies are roasting, cook the chicken in a skillet with little olive oil until cooked through.
- Remove the veggies from the oven once they are browned and fork tender.
Assemble the bowls with a scoop of rice, a few chicken tenderloins, and some veggies. Add a drizzle of jalapeño ranch and/or balsamic glaze, if you’d like.
Meal Prep and Storage Tips
Meal Prep: Cook the chicken, roast the vegetables, and prepare the rice in advance. Store everything separately or in portioned containers for easy meals. Store assembled bowls in airtight containers for up to 4 days in the fridge.
Storing cooked rice separately: Cooked rice should not be refrigerated for longer than 4 days (toss it if it is any older). To be on the safe side, I portion my cooked rice between zippered freezer-safe plastic storage bags and freeze it. It will stay fresh in the freezer for 2 to 3 months and reheats straight from the freezer to a perfect light and fluffy texture. Be sure it has completely cooled, then transfer the rice to an airtight container and refrigerate within 1 to 2 hours of cooking.
Reheating: Microwave in 30-second intervals until warmed through, or reheat in a skillet. Add a splash of water to prevent the rice from drying out, if needed (if the rice is frozen, it’s likely it won’t need it.)
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Chicken and Roasted Vegetable Bowls
Ingredients
For the Marinated Chicken
- 1 ¼ pounds chicken breast tenderloins, about 10 tenderloins
- ½ of a lemon, juiced
- 3 tablespoons olive oil, divided
- 1 tablespoon dijon mustard
- 1 teaspoon minced garlic
- 1 tablespoon fresh minced rosemary, or 1 teaspoon dried
- ¾ teaspoon kosher salt
- freshly ground black pepper to taste
For the Vegetables
- 1 large red-skinned sweet potato, about 1 to 1¼ pounds
- 3 tablespoons olive oil, divided
- ½ teaspoon cumin
- ¼ teaspoon granulated garlic or garlic powder
- ½ teaspoon fine ground sea salt, divided
- Freshly ground black pepper, to taste, divided
- 1 bunch asparagus, woody ends removed and cut into 1-inch pieces
- 1 large red bell pepper, chopped into big pieces (about 1 ½-inch)
For the Bowls
- 2 cups cooked brown or white rice, or cauliflower rice for paleo and low-carb
- Jalapeno ranch dressing, optional
- Balsamic glaze, Like Nonna Pia’s, optional
Instructions
Marinate the Chicken
- Place the chicken tenderloins in a gallon size zippered food storage bag. Combine 2 tablespoons olive oil (reserve 1 tablespoon for cooking the chicken) with the remaining marinade ingredients in a small bowl and pour over the chicken tenderloins in the bag. Press out as much air as possible, seal the bag, and refrigerate for at least an hour or up to 8 hours.
Roast the Veggies
- Preheat oven to 400 degrees F. Coat a large rimmed baking sheet with nonstick cooking spray. Start the rice while the oven preheats.
- Peel the sweet potatoes, cut into 1-inch chunks, and transfer them to a medium bowl. Add 2 tablespoons oil, cumin, granulated garlic, and salt and pepper, to taste. Transfer to the prepared baking sheet and roast in the oven for 15 minutes.
- Place the asparagus and bell pepper in the empty bowl and toss with the remaining 1 tablespoon oil and salt and pepper, to taste. Set aside.
Cook the Chicken
- While the sweet potatoes are roasting, heat the remaining 1 tablespoon olive oil in a large nonstick skillet over MEDIUM heat. Add the chicken and cook until browned and cooked through, approximately 4 to 5 minutes, per side. Remove the pan from the heat, transfer the chicken to a plate and tent with foil to keep warm.
Finish the Veggies
- After the sweet potatoes have roasted for 15 minutes, remove the baking pan from the oven, stir and push them over to one side of the pan. Pour the asparagus and peppers on the other side of the pan and return it to the oven. Roast for an additional 12 to 15 minutes, or until the veggies are fork tender, stirring once or twice through the remaining cooking time.
Assemble the Bowls
- In each bowl add a scoop of rice, 2 or 3 chicken tenderloins, some veggies, and drizzle with a little jalapeno Ranch and/or balsamic glaze, if you'd like.
Nutrition
Nutrition information is automatically calculated using generic ingredients, and is an estimate not a guarantee. For more accurate results, please refer to the labels on your ingredients at home. All information provided regarding nutrition on this website is intended to be used for informational purposes only. Content related to nutrition is not medical advice nor is it intended to replace medical advice. The website is not intended to diagnose, prescribe, or treat any disease, condition, illness, or injury. Before beginning any diet program, modifying your diet, or making changes to the diet of a child in your care, including following the nutrition information available on the website, you should seek advice from a licensed professional.
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