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High Protein Chicken & Sweet Potato Meal Prep - Simple, Satisfying, and Ready for the Week

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Chicken: 2 to 2.5 pounds boneless, skinless chicken breasts (or thighs if you prefer)
  • Sweet potatoes: 3 large (about 2.5 to 3 pounds), peeled if you like, cut into 1-inch cubes
  • Vegetables: 1 large red onion (sliced), 1 red bell pepper (sliced), 5 ounces baby spinach or kale
  • Olive oil: 3 tablespoons, divided
  • Garlic: 4 cloves, minced (or 1 teaspoon garlic powder)
  • Spices for chicken: 2 teaspoons paprika, 1 teaspoon smoked paprika, 1 teaspoon cumin, 1 teaspoon onion powder, 1/2 teaspoon chili powder (optional for heat)
  • Salt and pepper: 1.5 to 2 teaspoons kosher salt total, 1 teaspoon black pepper, divided
  • Lemon: 1 lemon, zested and juiced
  • Fresh herbs (optional): 2 tablespoons chopped parsley or cilantro
  • Yogurt sauce (optional but great): 1/2 cup plain Greek yogurt, 1 teaspoon lemon juice, pinch of salt, pinch of paprika

Method
 

  1. Preheat and prep pans: Heat oven to 425°F (220°C). Line two large sheet pans with parchment for easy cleanup.
  2. Season the sweet potatoes: Toss cubes with 1.5 tablespoons olive oil, half the minced garlic, 3/4 teaspoon salt, and a few grinds of pepper. Spread on one sheet pan in a single layer.
  3. Start roasting the potatoes: Roast for 15 minutes to give them a head start. They take longer than the chicken.
  4. Make the chicken spice rub: In a small bowl, mix paprika, smoked paprika, cumin, onion powder, chili powder (if using), 3/4 teaspoon salt, and 1/2 teaspoon pepper. Add lemon zest and 1 tablespoon olive oil to form a paste.
  5. Season the chicken: Pat the chicken dry. Rub spice paste evenly over all sides. If you have time, let it sit 10–15 minutes for extra flavor.
  6. Add veggies to second pan: Toss sliced onion and bell pepper with remaining olive oil, a pinch of salt, and pepper. Spread on the second sheet pan. Make space for the chicken on the same pan.
  7. Roast chicken and veggies: After the potatoes have roasted 15 minutes, place the chicken on the second pan next to the onion and pepper. Return both pans to the oven. Roast 15–20 minutes more, until chicken hits 165°F (74°C) internally and potatoes are tender with browned edges.
  8. Wilt the greens: In the last 3–4 minutes, pile the spinach or kale onto the veggie pan. Toss gently so it softens in the oven heat. Alternatively, sauté it quickly on the stovetop with a squeeze of lemon.
  9. Rest and slice: Transfer chicken to a board and rest 5 minutes. Slice into strips or cubes. Squeeze lemon juice over the chicken and potatoes for brightness.
  10. Mix quick yogurt sauce (optional): Stir Greek yogurt, lemon juice, a pinch of salt, and paprika. This adds creaminess and extra protein.
  11. Assemble: Divide sweet potatoes, chicken, and veggies into 4–5 meal prep containers. Add a spoonful of yogurt sauce or pack it separately.