High Protein / Weight Watchers Friendly
Tuscan Chicken Sweet Potato Bowl takes creamy Tuscan-style chicken and gives it a hearty sweet potato bowl twist.
The roasted sweet potatoes are slightly sweet and browned around the edges, which is especially good with the garlicky Parmesan sauce and tangy sun-dried tomatoes.
There’s plenty going on in each bowl without it feeling too heavy. Spinach wilts right into the creamy sauce, the chicken keeps this high protein dinner substantial, and a little crushed red pepper can bring some heat if you want it. Leave it out for a milder version.
With 46 grams of protein per serving, this works well when dinner needs to be filling without turning into a huge production. It also holds up nicely for meal prep, so leftovers can cover lunch the next day.
Why You’ll Love This Tuscan Chicken Sweet Potato Bowl
46 Grams of Protein Per Serving
This is a substantial dinner with plenty of chicken in each bowl. The Greek yogurt and Parmesan add a little more protein without making the sauce overly rich.
Creamy Tuscan Flavor Without Heavy Cream
Greek yogurt gives the sauce a creamy finish, and the Parmesan adds plenty of savory flavor. Sun-dried tomatoes and garlic keep it firmly in Tuscan-inspired territory.
Sweet Potatoes Are Great With the Sauce
The slight sweetness works really well against the garlic, Parmesan, and sun-dried tomatoes. Those roasted edges are especially good once some of the sauce gets spooned over them.
Easy to Serve as a Bowl
Everything can go straight into individual bowls once it’s ready. A baking sheet and large skillet handle the main parts of the recipe, so there’s nothing complicated to assemble.
Good for Meal Prep
The chicken, sauce, and sweet potatoes all store well. Portion them into containers and lunch is already handled for the next few days.
Ingredient Substitutions
Chicken Breast
Boneless skinless chicken thighs can be used instead. They will be a little richer and may change the nutrition and WW Points estimate.
Greek Yogurt
Plain low-fat Greek yogurt can replace nonfat Greek yogurt. Keep the heat low after adding it so the sauce stays smooth.
Parmesan Cheese
Grated Pecorino Romano can be used for a saltier, sharper flavor.
Baby Spinach
Chopped kale can work, but it will need a little longer to soften.
Sweet Potatoes
Cubed butternut squash makes a good alternative and keeps the same sweet-savory feel.
Sun-Dried Tomatoes
Oil-packed or dry-packed sun-dried tomatoes can both work. If using oil-packed tomatoes, drain them well first.
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RECOMMENDED TOOL FOR THIS RECIPE
Large Sheet Pan
A roomy sheet pan gives the sweet potatoes plenty of space to roast and brown instead of steaming.
Tuscan Chicken Sweet Potato Bowl
Recipes are written with one action per step for accessibility. Short lines. Fewer rereads. A calmer kitchen on mobile or desktop.
Equipment
Ingredients
For the Sweet Potatoes:
- 2 medium sweet potatoes peeled and cut into ½-inch cubes
- 2 teaspoon olive oil
- ½ teaspoon Italian seasonings
- ¼ teaspoon garlic powder
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
For the Chicken:
- 1½ pounds boneless skinless chicken breasts cut into 1-inch pieces
- 1 tablespoon olive oil
- 1 teaspoon Italian seasonings
- ½ teaspoon garlic powder
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
For the Tuscan Sauce:
- 3 cloves garlic minced
- ⅓ cup sun-dried tomatoes drained and chopped
- 1 cup low-sodium chicken broth
- ½ cup plain nonfat greek yogurt
- ¼ cup grated parmesan cheese
- 3 cups baby spinach leaves
- ½ teaspoon Italian seasonings
- ¼ teaspoon crushed red pepper flakes optional
Instructions
- Preheat the oven to 425°F. Line a large baking sheet with parchment paper.
- Add the sweet potatoes, 2 teaspoons olive oil, ½ teaspoon Italian seasoning, ¼ teaspoon garlic powder, ¼ teaspoon salt, and ¼ teaspoon black pepper to a large mixing bowl. Toss until evenly coated.
- Spread the sweet potatoes in a single layer on the prepared baking sheet. Roast for 25 to 30 minutes, turning halfway through, until tender and lightly browned.
- Heat 1 tablespoon olive oil in a large skillet over medium-high heat.
- Add the chicken, 1 teaspoon Italian seasoning, ½ teaspoon garlic powder, ¼ teaspoon salt, and ¼ teaspoon black pepper. Cook for 6 to 8 minutes, stirring occasionally, until browned and the chicken reaches an internal temperature of 165°F.
- Transfer the chicken to a plate. Reduce the heat to medium.
- Add the garlic and cook for 30 seconds. Add the sun-dried tomatoes and cook for 1 minute.
- Pour in the chicken broth. Stir to loosen the browned bits from the bottom of the skillet, then simmer for 3 to 4 minutes. Reduce the heat to low.
- Add the Greek yogurt to a small bowl. Stir in 2 tablespoons of the warm broth until smooth.
- Stir the Greek yogurt mixture, Parmesan cheese, ½ teaspoon Italian seasoning, and crushed red pepper flakes into the skillet. Cook over low heat until the sauce is smooth and slightly thickened. Do not let it boil.
- Add the spinach and cook for 1 to 2 minutes, stirring until wilted.
- Return the chicken to the skillet and stir until coated with the sauce and heated through.
- Divide the roasted sweet potatoes among 4 bowls. Top each serving with the Tuscan chicken, spinach, and sauce.
Notes
Storing and Reheating
Refrigerator – Store in an airtight container for up to 4 days. Microwave – Reheat in short intervals until hot, stirring the chicken and sauce between intervals. Stovetop – Warm the chicken and sauce gently over low heat. Add a splash of chicken broth if the sauce has thickened. Freezer – The chicken can be frozen, but the Greek yogurt sauce may change texture after thawing, so refrigeration is the better option.Nutrition
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