These Blackened Chicken & Sweet Potato Wild Rice Bowls are a vibrant, nutrient-dense meal that delivers a perfect balance of spicy, sweet, and savory flavors. Featuring tender chicken breasts crusted in a homemade blackening spice, earthy wild rice, and roasted sweet potatoes, this dish is a textural masterpiece.
Tied together with a zesty Hot Honey Dijon dressing and the crunch of smoked almonds, this bowl is a wholesome dinner that feels like a gourmet meal prep victory.
Recipe Details
- Flavor Profile: A dynamic mix of smoky heat from the blackening spice, natural sweetness from the roasted potatoes, and a tangy, sharp kick from the mustard-based dressing.
- Texture: Chewy, nutty wild rice pairs with tender chicken and soft potatoes, while the raw cabbage, kale, and smoked almonds add a satisfying crunch.
- Time: 20 minutes prep, 40 minutes cook time (components cook simultaneously).
- Difficulty: Intermediate. While the techniques are simple, there are several components to manage at once.
What You’ll Need
To make this recipe, you will need a medium pot for the rice, a baking sheet for the potatoes, and a large skillet for searing the chicken. A meat mallet is essential for pounding the chicken to an even thickness, and a wide-mouth mason jar is perfect for shaking up the dressing. The ingredients rely on whole foods like sweet potatoes and kale, pantry spices, and a specific wild rice blend.
Ingredient Notes
- Wild Rice – This recipe uses whole grain wild rice. It has a chewy outer sheath and a tender inner grain, with a nutty flavor that stands up well to the bold dressing.
- Sweet Potato – You need one large sweet potato, diced. Roasting it at high heat brings out its natural sugars to balance the spicy chicken.
- Chicken Breast – Boneless, skinless chicken breasts are used here. Pounding them thin ensures they cook quickly and evenly without drying out.
- Arrowroot or Tapioca Flour – This starch is mixed with the spices to coat the chicken. It helps create a crisp “blackened” crust that seals in moisture.
- Dijon Mustard – The base of the dressing. It provides a sharp, tangy flavor that cuts through the sweetness of the honey.
- Blackening Spice – A homemade blend of paprika, cayenne, thyme, garlic powder, black pepper, and rosemary. It is used to season both the potatoes and the chicken.
- Lacinato Kale & Red Cabbage – These sturdy greens hold up well to the dressing without becoming soggy immediately, adding crunch and color.
- Smoked Almonds – These add a final layer of crunch and a smoky flavor that echoes the paprika in the spice rub.
Add-ins and Substitutions
- Greens – If you cannot find Lacinato (Dino) kale, curly kale or spinach will work, though spinach should be added right before serving.
- Nuts – Pecans or walnuts are great substitutes for almonds if you want a sweeter, earthier nut.
- Spice Level – The cayenne pepper controls the heat. Omit it in the dressing and spice blend for a mild version.
- Grains – Brown rice or quinoa can be used, but adjust the cooking liquid and time according to the package instructions.
How to Make Blackened Chicken & Sweet Potato Wild Rice Bowls
- Prep: Preheat the oven to 425℉.
- Mix Spice Blend: In a small bowl, mix together the paprika, cayenne, thyme, garlic powder, black pepper, and rosemary. Set aside.
- Cook Rice: Pour the rice into a strainer and run under cold water until the water runs clear and all of the excess starch has been rinsed away. Transfer the rice to a medium pot and add the chicken broth and salt. Turn the heat to medium-high and bring to a boil. Once boiling, turn the heat down to low and cover. Cook, stirring occasionally until the rice is tender and fluffy, about 40 minutes. Once the rice is cooked, turn off the heat, remove the lid, and cover with a dish towel. Allow the rice to steam while you cook the rest of the components.
- Roast Potatoes: Meanwhile, roast the sweet potatoes. Line a baking sheet with parchment paper, and add the diced sweet potatoes, olive oil, salt, and 2 teaspoons of the prepared blackening spice blend. Toss to combine. Spread the potatoes out into an even layer and transfer to the oven on the middle rack. Roast for 25 to 30 minutes, tossing halfway through, until the potatoes are tender and golden on all sides.
- Make Dressing: Meanwhile, in a wide-mouth mason jar, add the Dijon, olive oil, honey, apple cider vinegar, lemon juice, garlic, cayenne, thyme, and salt. Screw on the lid, and shake until emulsified and smooth. Set aside in the fridge until ready to assemble.
- Prepare Chicken: Place chicken breasts on a cutting board and cover with parchment paper. Using a meat mallet or the bottom of a skillet, pound the chicken until it is a uniform 1/4-inch thickness. To the remaining blackening spice, mix in the kosher salt and the arrowroot starch. Season the chicken breasts on all sides with the spice mixture, ensuring they are evenly coated.
- Sear Chicken: In a large skillet over medium-high heat, add the oil. When hot, but not smoking, add the chicken and sear until golden brown on both sides and cooked through, 3 to 4 minutes a side. Transfer to a cutting board and allow to rest while you assemble the bowls.
- Assemble Base: In a large mixing bowl, add the cabbage, kale, and cilantro. Pour over a few tablespoons of the Hot Honey Dressing and toss to combine.
- Serve: Divide the greens among four bowls. To each bowl, add a scoop of wild rice, and sweet potatoes. Slice the chicken into thin slices, and divide evenly among each bowl. Top with smoked almonds and another drizzle of Hot Honey Dressing.
Pro Tip: Placing a clean dish towel over the pot of rice after cooking (but off the heat) absorbs excess steam and condensation from the lid. This prevents the wild rice from becoming gummy or waterlogged, ensuring perfectly distinct grains.
Recipe Tips
- Pounding is Key: Do not skip pounding the chicken to 1/4-inch thickness. This ensures the chicken cooks very fast (keeping it juicy) and creates a flat surface for the blackening spice to sear evenly.
- Timing: Start the rice first, as it takes the longest. While it simmers, you can roast the potatoes and prep the chicken.
- Hot Pan: For a true “blackened” crust, make sure your oil is shimmering hot before adding the chicken. If the pan isn’t hot enough, the spice coating will steam instead of crisping.
FAQs
- Is this gluten-free? Yes, wild rice and arrowroot flour are naturally gluten-free. Just double-check your spices and broth labels.
- Can I use brown rice? Yes, but the cooking time and liquid ratio may vary. Follow the package instructions for your specific grain.
- How spicy is it? It has a medium heat. The “blackening” refers to the spice crust, not burning the food. The honey dressing helps cool down the spice.
Serving Suggestions
- Avocado: Add sliced avocado for a creamy cooling element.
- Lime: A squeeze of fresh lime juice over the finished bowl adds extra brightness.
- Cheese: Crumbled goat cheese or feta would pair well with the sweet potatoes and beets.
Make This Recipe in Advance
- Meal Prep: This is an excellent meal prep recipe. Store the rice, chicken, and potatoes in containers. Keep the dressed greens separate so they don’t wilt, or pack the dressing on the side.
- Dressing: The Hot Honey Dressing keeps well in the fridge for up to a week. Shake well before using.
Blackened Chicken & Sweet Potato Wild Rice Bowls
- Total Time: 1 hour
- Yield: 4 Bowls 1x
Description
These Blackened Chicken & Sweet Potato Wild Rice Bowls are a vibrant, nutrient-dense meal that delivers a perfect balance of spicy, sweet, and savory flavors. Featuring tender chicken breasts crusted in a homemade blackening spice, earthy wild rice, and roasted sweet potatoes, this dish is a textural masterpiece. Tied together with a zesty Hot Honey Dijon dressing and the crunch of smoked almonds, this bowl is a wholesome dinner that feels like a gourmet meal prep victory.
Ingredients
The Blackening Spice
- 2 teaspoons paprika
- 2 teaspoons dried thyme
- 2 teaspoons garlic powder
- 1 teaspoon freshly ground black pepper
- 1/2 teaspoon dried rosemary
- 1/2 teaspoon cayenne pepper (optional)
The Wild Rice Base
- 1 cup wild rice (whole grain)
- 3 cups low-sodium chicken broth
- 1/2 teaspoon kosher salt
The Roasted Sweet Potatoes
- 1 large sweet potato, diced (approx. 4 cups)
- 1 tablespoon olive oil
- 1/2 teaspoon kosher salt
The Hot Honey Dressing
- 3 tablespoons Dijon mustard
- 1/4 cup olive oil
- 2 tablespoons honey
- 2 tablespoons fresh lemon juice
- 1 tablespoon apple cider vinegar
- 2 cloves garlic, minced
- 1/2 teaspoon dried thyme
- 1/2 teaspoon kosher salt
- 1/4 teaspoon cayenne pepper
The Chicken
- 1 1/2 lbs boneless, skinless chicken breast
- 2 tablespoons olive oil
- 1 teaspoon arrowroot or tapioca flour (for crisping)
- 1 1/2 teaspoons kosher salt
For Assembly
- 4 cups Lacinato kale (dino kale), ribs removed and thinly sliced
- 4 cups red cabbage, thinly shredded
- 1/2 cup chopped smoked almonds
- 1/2 cup fresh cilantro, chopped
Instructions
Prep
Preheat the oven to 425°F (220°C).
Spice Blend
In a small bowl, mix the paprika, cayenne, thyme, garlic powder, black pepper, and rosemary. Set aside.
Cook Rice
Rinse the wild rice under cold water until clear. Transfer to a pot with chicken broth and salt.
Boil & Simmer
Bring to a boil, then reduce heat to low, cover, and cook for about 40 minutes until tender.
The Towel Trick
Turn off heat. Remove the lid, cover the pot with a clean dish towel, and replace the lid. Let it steam while you cook the rest.
Roast Potatoes
Line a baking sheet with parchment paper. Toss diced sweet potatoes with 1 tablespoon olive oil, salt, and 2 teaspoons of the prepared spice blend. Roast: Roast for 25–30 minutes, tossing halfway, until golden and tender.
Make Dressing
Add all dressing ingredients to a wide-mouth jar. Shake vigorously until emulsified. Refrigerate until needed.
Prepare Chicken
Place chicken breasts on a board covered with parchment. Pound with a mallet to a uniform 1/4-inch thickness. Coat: Add the arrowroot flour and 1.5 teaspoons salt to the remaining spice blend. Rub this mixture evenly over both sides of the chicken.
Sear Chicken
Heat 2 tablespoons olive oil in a large skillet over medium-high heat. Cook: Sear chicken for 3–4 minutes per side until golden brown and cooked through. Let rest on a board before slicing.
Assemble
In a large bowl, toss the shredded cabbage, kale, and cilantro with a few tablespoons of the dressing.
Serve
Divide greens into bowls. Top with a scoop of wild rice, roasted sweet potatoes, and sliced chicken. Garnish: Finish with smoked almonds and an extra drizzle of dressing.
Notes
Pounding is Key: Do not skip pounding the chicken to 1/4-inch thickness. This ensures the chicken cooks very fast (keeping it juicy) and creates a flat surface for the blackening spice to sear evenly.
The Rice Towel Trick: Placing a dish towel over the pot after cooking absorbs excess steam from the lid. This prevents the wild rice from becoming gummy or waterlogged, ensuring perfectly distinct grains.
Heat Control: For a true “blackened” crust, ensure your oil is shimmering hot before adding the chicken. If the pan isn’t hot enough, the spice coating will steam instead of crisping.
Meal Prep: Store the rice, chicken, and potatoes in containers. Keep the greens and dressing separate so the salad stays crisp.
- Prep Time: 20 minutes
- Cook Time: 40 minutes
- Category: Dinner / Bowl
- Method: Roasting / Stovetop
- Cuisine: Modern American
Nutrition
- Serving Size: 1 Bowl
- Calories: 580
- Sugar: 16g
- Sodium: 950mg
- Fat: 24g
- Saturated Fat: 3g
- Unsaturated Fat: 18g
- Trans Fat: 0g
- Carbohydrates: 58g
- Fiber: 8g
- Protein: 38g
- Cholesterol: 95mg
Keywords: blackened chicken bowls, wild rice recipes, sweet potato kale salad, hot honey dressing, meal prep bowls, healthy chicken dinner, gluten free dairy free
