This maple Dijon chicken bowl is one of those meals that feels comforting but still light. It’s sweet, savory, and balanced, making it a great option for a healthy dinner or meal prep for the week.
The chicken stays juicy, the sauce has just enough sweetness from maple syrup, and everything comes together in a bowl that keeps you full without feeling heavy. It’s easy to make, stores well, and works perfectly for busy evenings.
Why This Bowl Works So Well for Meal Prep
- High in protein
- Balanced with carbs, veggies, and healthy fats
- Keeps well in the fridge
- Reheats without drying out
If you like meals that save time and still taste fresh, this one fits right in.
Ingredients (Serves 4)
For the Maple Dijon Chicken
- 1 lb (450 g) boneless, skinless chicken breast
- 2 tbsp pure maple syrup
- 2 tbsp Dijon mustard
- 1 tbsp olive oil
- 1 tbsp apple cider vinegar
- 1/2 tsp garlic powder
- 1/2 tsp black pepper
- 1/2 tsp salt
For the Bowl Base
- 2 cups cooked brown rice
- 1 cup broccoli florets
- 1 cup roasted sweet potato cubes
- 1/2 cup shredded carrots
Step-by-Step Instructions
Step 1: Make the Sauce
In a small bowl, mix maple syrup, Dijon mustard, olive oil, apple cider vinegar, garlic powder, black pepper, and salt.
Step 2: Cook the Chicken
Heat a skillet over medium heat (180°C / 350°F). Add the chicken and cook for 5–6 minutes per side, until fully cooked.
Pour the sauce into the pan and let it simmer for 2–3 minutes, turning the chicken so it gets coated evenly. Remove from heat and slice.
Step 3: Prepare the Vegetables
Steam or roast broccoli until tender. Roast sweet potatoes at 200°C / 400°F for 20–25 minutes, or until soft and lightly golden.
Step 4: Assemble the Bowls
Divide rice into meal prep containers. Add sliced chicken, broccoli, sweet potatoes, and carrots. Spoon extra sauce over the top if desired.
Time Breakdown
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
Nutrition Snapshot (Per Bowl)
- Calories: ~420–450 kcal
- Protein: 35–40 g
- Fat: Moderate
- Carbs: Balanced
(Values vary based on portions and ingredients.)
Easy Swaps & Add-Ons
- Swap brown rice with quinoa or cauliflower rice
- Use chicken thighs for extra juiciness
- Add spinach or kale for more greens
- Sprinkle sesame seeds or chopped nuts for texture
Storage & Reheating Tips
- Store in airtight containers for up to 4 days
- Reheat in the microwave with a splash of water
- Keep sauce separate if you prefer firmer veggies
FAQs
Is maple Dijon chicken healthy?
Yes. When made with simple ingredients and controlled portions, it’s a balanced, protein-rich meal.
Can I freeze these bowls?
The chicken and rice freeze well. Fresh vegetables are best added after reheating.
Is this recipe good for weight loss?
Yes, it’s filling, high in protein, and easy to portion for calorie control.
This is the kind of dinner that makes weekday eating easier. You cook once, portion it out, and have meals ready without feeling bored by bland food. The sweet-savory flavor keeps it interesting, and the bowl format makes it easy to adjust based on what you have at home.
