Save The first bowl I assembled sat on my counter like a painting I was almost afraid to eat. Every color stood out: the deep green kale, burnt orange sweet potatoes, pale sliced chicken, and those little jewels of red apple scattered on top. I had been craving something that felt both clean and satisfying, something that didn't leave me sluggish after lunch. This bowl delivered exactly that, and I've been hooked ever since.
I made this for a friend who was convinced salads could never be filling. She kept quiet through the first few bites, then looked up and said, This is not a salad. I laughed because she was right. It's a full meal that happens to be built in a bowl, and she asked for the recipe before she even finished eating.
Ingredients
- Boneless, skinless chicken breasts: These stay juicy when roasted alongside the sweet potatoes, and the simple seasoning lets the balsamic dressing do the talking.
- Olive oil: Used for roasting and in the dressing, it adds richness without heaviness.
- Kosher salt and black pepper: Simple seasoning that brings out the natural flavors of the chicken and sweet potatoes.
- Wild rice: Nutty and chewy, it holds up beautifully under all the toppings and adds a hearty base to the bowl.
- Water or chicken broth: Broth adds extra depth to the rice, but water works perfectly if you want to keep it lighter.
- Sweet potato: Roasted until caramelized, it brings a natural sweetness that balances the tangy dressing.
- Smoked paprika: Just a hint of smokiness that makes the sweet potatoes feel more complex.
- Kale: Sturdy enough to hold up to massaging and dressing without wilting into mush.
- Apple: Honeycrisp or Fuji work best for their crisp texture and sweetness, adding a refreshing crunch to every bite.
- Sliced almonds: Toasted or not, they add a satisfying crunch and a subtle nuttiness.
- Goat cheese: Creamy and tangy, it melts slightly into the warm ingredients and ties everything together.
- Balsamic vinegar: The backbone of the dressing, providing tang and a touch of sweetness.
- Extra virgin olive oil: Emulsifies with the vinegar to create a silky, balanced dressing.
- Dijon mustard: Adds sharpness and helps the dressing come together smoothly.
- Honey: A small drizzle softens the acidity and rounds out the flavors.
- Garlic: Finely minced so it distributes evenly without overpowering the bowl.
Instructions
- Preheat and Prep:
- Set your oven to 400°F and line a baking sheet with parchment paper. This keeps everything from sticking and makes cleanup easy.
- Season the Sweet Potatoes:
- Toss the diced sweet potato with olive oil, smoked paprika, and salt, then spread them on half the baking sheet. Make sure they're in a single layer so they roast evenly and get those caramelized edges.
- Season the Chicken:
- Rub the chicken breasts with olive oil, salt, and pepper, then place them on the other half of the sheet. Roasting them together saves time and lets their flavors mingle.
- Roast:
- Slide the sheet into the oven and roast for 25 to 30 minutes, flipping the sweet potatoes halfway through. The chicken should reach 165°F internally and the sweet potatoes should be fork tender.
- Rest and Slice:
- Let the chicken rest for 5 minutes before slicing it against the grain. This keeps the juices inside instead of spilling onto your cutting board.
- Cook the Wild Rice:
- Rinse the rice under cold water, then combine it with water or broth in a saucepan. Bring it to a boil, reduce the heat, cover, and simmer for 35 to 40 minutes until tender.
- Make the Dressing:
- Whisk together balsamic vinegar, olive oil, Dijon mustard, honey, garlic, salt, and pepper until smooth and emulsified. Taste and adjust seasoning as needed.
- Massage the Kale:
- Drizzle a little dressing over the chopped kale and massage it with your hands for a minute or two. This softens the leaves and makes them much more tender and enjoyable to eat.
- Assemble the Bowls:
- Start with a bed of massaged kale, then layer on wild rice, roasted sweet potatoes, sliced chicken, diced apple, sliced almonds, and crumbled goat cheese. Drizzle generously with the balsamic dressing and serve immediately.
Save One evening, I packed these bowls for a potluck and watched people come back for seconds even though the table was crowded with other dishes. Someone asked if I'd catered it, and I realized this bowl just looks and tastes more impressive than the effort it actually takes. It's become my go to whenever I want to feed people something nourishing without spending hours in the kitchen.
Make It Your Own
If you want to skip the chicken, roasted chickpeas or marinated tofu work beautifully and keep the bowl hearty. I've also swapped the almonds for walnuts or pecans depending on what's in my pantry, and each version brings its own character. Roasted brussels sprouts or red onions add another layer of flavor if you're feeling adventurous.
Storing and Reheating
I like to store each component separately in the fridge: rice in one container, chicken and sweet potatoes in another, and the kale and toppings in their own. This way, you can assemble fresh bowls all week without anything getting soggy or limp. The dressing keeps well in a jar for up to five days, just give it a good shake before drizzling.
Pairing Suggestions
A crisp, chilled Sauvignon Blanc complements the tangy dressing and cuts through the richness of the goat cheese. If you prefer something non alcoholic, sparkling water with a squeeze of lemon feels just as refreshing.
- Try a light beer or hard cider if wine isn't your thing.
- Herbal iced tea with mint works beautifully on warmer days.
- Even plain water feels elevated when you're eating something this colorful and satisfying.
Save This bowl has become my answer to the question, What should I make when I want to feel good? It's nourishing, beautiful, and flexible enough to adapt to whatever's in season or on hand.
Kitchen Q&A
- → Can I make this harvest bowl ahead of time?
Yes, most components prepare beautifully in advance. Roast the chicken and sweet potatoes up to 3 days ahead, cook the wild rice and store separately, and keep the dressing whisked in a jar. Massage the kale just before serving to prevent wilting. Assemble bowls when ready to eat.
- → What protein alternatives work in this bowl?
Roasted chickpeas, marinated and baked tofu, or grilled shrimp all pair excellently with these flavors. For a heartier vegetarian option, try quinoa instead of wild rice. Even hard-boiled eggs could work in a pinch.
- → Why should I massage the kale?
Massaging kale with oil and salt breaks down tough cell walls, transforming bitter, fibrous leaves into tender, sweet greens. Just 1-2 minutes of rubbing makes the kale more palatable and helps the dressing absorb better.
- → Can I substitute the wild rice?
Brown rice, farro, or quinoa work well as alternatives. Adjust cooking times accordingly—wild rice takes about 35-40 minutes, while brown rice cooks in 45 minutes and quinoa in just 15. Each brings its own nutty flavor profile.
- → How do I store leftovers?
Keep components separate in airtight containers for up to 4 days. Store the dressing in a small jar. If assembled, the bowl keeps for 2-3 days though the almonds may lose crunch and apples may oxidize slightly. Add fresh toppings before serving.
- → What other seasonal substitutions can I make?
In winter, try roasted Brussels sprouts or butternut squash. Summer welcomes grilled peaches or fresh berries. Spring works beautifully with asparagus or radishes. The balsamic dressing complements all these seasonal variations.