High Protein Sticky Chicken Sweet Potato Bowl
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Sticky, savory-sweet chicken with caramelized edges, tender roasted sweet potatoes, and a cool creamy drizzle all come together in one easy, deeply satisfying high protein bowl.
If you want something indulgent and filling but macro friendly, this is the recipe to try.
Also a great option if you are working towards weight loss goals.
Juicy chicken, popping flavours, and it reheats well so it is the perfect meal prep idea for quick grab and go lunches.
Why You Will Love This Recipe
- Delivers a high protein meal that actually feels filling and satisfying
- Sticky honey garlic chicken creates bold flavor without complicated steps
- Perfect for meal prep and reheats well all week
- Balanced texture with crispy edges and creamy finishes
- Easily adjustable for lower carb or dairy-free needs
- Great presentation for family dinners or packed lunches
- One bowl meal that feels restaurant-worthy but is weeknight simple
From a dietary perspective, this bowl is high protein, macro-friendly, and easy to adapt.
As written, it is not strict keto due to the sweet potatoes and honey, but I include clear low carb swaps below if you want to reduce net carbs significantly.
Each serving provides 45 grams of protein, making it ideal for muscle gain, weight loss, or structured meal prep.
Ingredients You Need
Sweet Potatoes
Sweet potatoes provide natural sweetness and texture contrast. Cubing them evenly ensures even cooking. If you are following a lower carb approach, cauliflower florets or roasted turnips can be substituted, but the flavor profile will change slightly. Do not overcrowd the air fryer or they will steam instead of crisp.
Salt & Pepper
Simple seasoning is enough here since the chicken glaze carries most of the flavor. Season lightly and adjust later.
Olive Oil Spray
Using a spray keeps the fat controlled while still promoting browning. Do not substitute with heavy pouring oil unless you adjust macros.
Chicken Thighs
Boneless skinless chicken thighs are critical for juiciness. Chicken breast can be used, but it will be less forgiving and can dry out quickly if overcooked. Thighs hold up better to the sticky glaze.
Garlic Powder & Smoked Paprika
These build depth before the glaze is added. Smoked paprika adds warmth without heat. Do not skip it.
Olive Oil
A small amount helps sear the chicken properly and prevents sticking.
Honey
Honey creates the sticky glaze texture. For lower carb or keto-style swaps, use a sugar-free honey alternative, understanding that the glaze may thicken slightly differently.
Soy Sauce or Coconut Aminos
Soy sauce gives umami and salt balance. Coconut aminos are a lower sodium and slightly sweeter option. Both work well.
Minced Garlic
Fresh garlic is essential here. Powdered garlic will not deliver the same punch.
Sriracha
Optional but recommended for balance. It cuts the sweetness and adds complexity.
Greek Yogurt
Non-fat Greek yogurt keeps the sauce high protein and creamy. Full-fat will work but changes macros.
Lime or Lemon Juice
Acid brightens the entire bowl. Start with one tablespoon and adjust.
Guacamole & Pico de Gallo
These are toppings, but they matter. They add freshness and prevent the bowl from feeling heavy.
Step-by-Step Directions
Preheat your air fryer to 400°F. Add cubed sweet potatoes to the basket, spray lightly with olive oil, and season with salt and pepper. Air fry for 18–20 minutes, shaking halfway, until golden and just tender in the center. They should be crisp outside and soft inside.
While the sweet potatoes cook, season the cubed chicken thighs with salt, pepper, garlic powder, and smoked paprika, tossing well to coat evenly.
Heat a large skillet over medium-high heat and add one tablespoon olive oil. Once hot, add the chicken in a single layer. Do not overcrowd the pan. Cook for 5–6 minutes, turning occasionally, until deeply golden and cooked through.
Lower the heat slightly and add honey, soy sauce or coconut aminos, minced garlic, and sriracha. Stir continuously for 1–2 minutes as the sauce thickens and coats the chicken. Watch closely to avoid burning. The glaze should look glossy and sticky, not dry.
In a small bowl, whisk together Greek yogurt, honey, citrus juice, garlic powder, and a pinch of salt until smooth and pourable.
Divide sweet potatoes and chicken evenly into four bowls. Top each with guacamole and pico de gallo, then drizzle with the creamy sauce.
Tips for Success
- Do not walk away once the glaze hits the pan. Honey can burn quickly. I ruined an early test batch by stepping away for less than a minute.
- Use chicken thighs for best texture. Breasts dry out easily in sticky sauces.
- Keep the glaze moving in the pan to prevent scorching.
- For meal prep, store sauce separately to maintain texture.
- If lowering carbs, swap sweet potatoes for roasted cauliflower and use sugar-free honey.
Frequently Asked Questions
Is this recipe keto?
As written, no. Sweet potatoes and honey increase carbs. However, with cauliflower instead of sweet potatoes and sugar-free honey, it becomes much lower carb.
Can I use chicken breast?
Yes, but reduce cooking time and watch closely to avoid dryness.
How do I store leftovers?
Store components separately in airtight containers for up to 4 days in the refrigerator.
Can this be frozen?
The chicken freezes well. Sweet potatoes soften slightly after freezing. Sauce should be made fresh.
Sticky Chicken Sweet Potato Bowl
Ingredients
Method
- Preheat air fryer to 400°F. Toss sweet potatoes with olive oil spray, salt, and pepper. Air fry 18–20 minutes, shaking halfway, until tender and golden.
- Season chicken with salt, pepper, garlic powder, and smoked paprika.
- Heat olive oil in a skillet over medium-high heat. Cook chicken 5–6 minutes until golden and cooked through.
- Reduce heat to medium. Add honey, soy sauce or coconut aminos, garlic, and sriracha. Stir 1–2 minutes until sticky and glazed.
- Whisk yogurt, honey, citrus juice, garlic powder, and salt until smooth.
- Assemble bowls with sweet potatoes and chicken. Top with guacamole, pico, and drizzle sauce.
Notes
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