Maple Dijon Chicken Sweet Potato Bowls

The first time I made this maple Dijon chicken, my kitchen smelled like a cozy autumn evening wrapped in sweetness. I had picked up these beautiful chicken breasts from the farmers market and a jar of local maple syrup from a weekend trip, and something just clicked. The way the maple and mustard bubble together into this sticky, caramelized glaze still makes my stomach growl every single time.

Last winter, when my sister came over exhausted from a new job, I piled these bowls high and watched her shoulders actually drop as she took that first bite. She messaged me the next day asking for the recipe, saying it was the kind of dinner that makes you feel taken care of without being fussy.

Ingredients

• 2 boneless, skinless chicken breasts: Pounding them to even thickness is the secret to juicy chicken that cooks through without drying out
• 1/3 cup pure maple syrup: Real maple syrup makes all the difference here, the artificial stuff just does not caramelize the same way
• 1/4 cup Dijon mustard: This cuts through the sweetness and adds that sharp tangy backbone
• 1 tablespoon olive oil: For searing the chicken and helping that glaze cling to every bite
• 2 medium sweet potatoes: They get these crispy edges in the oven while staying creamy inside
• 1 lb Brussels sprouts: Halved or quartered depending on size, they turn nutty and sweet when roasted
• 2 tablespoons olive oil: Toss the vegetables well so every piece gets coated and roasts evenly
• 1/4 teaspoon ground cinnamon: Just a whisper of warmth that makes the sweet potatoes sing
• 1 teaspoon fresh rosemary: Finely chopped, it brings this earthy aromatic note to the vegetables
• 1 cup brown or wild rice: The nutty foundation that holds everything together
• Optional toppings: Chopped pecans for crunch, dried cranberries for tart contrast, fresh parsley for brightness

Instructions

Get your oven and rice going:

Preheat that oven to 400°F and get your rice cooking according to the package directions so everything comes together at the same time

Prep your vegetables for roasting:

In a large bowl, toss those sweet potato cubes and Brussels sprouts with olive oil, salt, pepper, cinnamon, and rosemary until every piece is coated

Roast until golden:

Spread vegetables evenly on a baking sheet and roast for 25 to 30 minutes, stirring halfway through, until they are tender with those gorgeous crispy edges

Whisk up the magic glaze:

While the vegetables roast, whisk together the maple syrup and Dijon mustard in a small bowl until completely smooth

Season and sear the chicken:

Pat the chicken breasts dry and season both sides generously with salt and pepper, then heat olive oil in a skillet over medium-high heat

Add that maple Dijon transformation:

Sear the chicken for 5 to 6 minutes per side, brushing with the maple Dijon glaze during the last 2 minutes until it is cooked through and beautifully sticky

Let it rest:

Remove chicken from the skillet and let it rest for 5 minutes before slicing, which keeps all those juices locked inside

Build your bowls:

Divide the rice among four bowls, top with roasted vegetables and sliced chicken, then drizzle any remaining glaze over everything

Finish with your favorite toppings:

Add chopped pecans, dried cranberries, and fresh parsley if you are feeling fancy, then serve warm

Save

My friend who claims she hates meal prep actually texted me a photo of her weekly batch of these bowls, calling them the only lunch she looks forward to eating. That is when I knew this recipe was not just dinner, it was a weeknight lifesaver.

Making The Glaze Work For You

The maple Dijon mixture needs to be brushed on during the very last minutes of cooking, otherwise the sugars will scorch before the chicken is cooked through. I learned this the hard way when my first attempt ended up with a bitter, burnt coating that ruined an otherwise perfect piece of chicken. Now I keep a bowl of water beside the stove and if the glaze starts getting too dark too fast, I move the pan off the heat immediately.

Vegetable Roasting Secrets

Crowding the baking sheet is the fastest way to end up with steamed vegetables instead of roasted ones. I used to try to cram everything onto one pan, but now I use two large baking sheets or roast in batches. The vegetables need room to let the moisture evaporate so those edges can caramelize and get crispy, which is what makes roasted vegetables so addictive.

Meal Prep Magic

These bowls have become my go-to for Sunday prep because everything holds up beautifully for days. I cook a big batch of rice, roast extra vegetables, and grill several chicken breasts with the glaze, then store everything in separate containers.

• Let everything cool completely before packing to avoid condensation
• Store the glaze separately and drizzle it right before eating
• The vegetables reheat surprisingly well in the air fryer for that just roasted texture

Save

These bowls started as a way to use up what I had in the pantry, but now they are the dinner request I get most often.

Kitchen Guide

→ Can I use chicken thighs instead of breasts?

Boneless skinless chicken thighs work beautifully and may stay juicier. Adjust cooking time to 6-7 minutes per side until they reach 165°F internally.

→ What other vegetables can I use?

Butternut squash, parsnips, carrots, or cauliflower roast well alongside the sweet potatoes. Just ensure all vegetables are cut to similar sizes for even cooking.

→ Can I make this vegetarian?

Yes! Substitute extra-firm tofu, tempeh, or chickpeas for the chicken. Press tofu first and use the same maple Dijon glaze for plenty of flavor.

→ How long does this keep for meal prep?

Stored in airtight containers, components stay fresh for 4-5 days. Keep rice and vegetables separate from the chicken to maintain the best texture when reheating.

→ Can I use quinoa instead of rice?

Absolutely! Quinoa cooks faster than rice and adds extra protein. Prepare according to package instructions and use it as the base for your bowls.

→ Is the glaze too sweet?

The Dijon mustard balances the maple syrup perfectly. If you prefer less sweetness, reduce the maple syrup to 1/4 cup and add an extra tablespoon of Dijon.