These Maple Dijon Chicken Bowls are sweet, savory, colorful, and packed with protein! They’re made with juicy seasoned chicken, roasted sweet potatoes and Brussels sprouts, fluffy rice, peppery arugula, and the easiest homemade maple Dijon dressing.

This is one of those dinners that feels perfect for the start of fall. The sweet potatoes and maple give it that cozy flavor, while the Dijon mustard and apple cider vinegar keep the dressing bright and tangy.

Everything comes together with simple ingredients, and most of the meal cooks at the same time. The leftovers are also SO good for a healthy lunch the next day!

Why You’ll Love This Recipe

Packed with approximately 45 grams of protein per serving.
Made with simple, wholesome ingredients.
Full of colorful vegetables and fiber.
The chicken and vegetables roast together on one sheet pan.
Topped with an easy homemade maple Dijon dressing.
Sweet, savory, tangy, and slightly spicy.
Perfect for a cozy fall dinner.
Makes four generous servings.
Great for meal prep and healthy lunches.
Easy to customize with your favorite grain or greens.

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Ingredients

Maple Dijon Chicken Bowls

Rice: Creates a hearty base for the bowls and soaks up the maple Dijon dressing. White or brown rice will both work, but follow the cooking time and liquid amount listed on your package because they cook differently.

Sweet potatoes: Add cozy sweetness, fiber, and color. Cut them into small, evenly sized cubes so they become tender and caramelized while the chicken cooks.

Brussels sprouts: Turn golden and slightly crisp in the oven. Slice them in half and place the cut sides against the pan for the best caramelization.

Chicken breasts: Make these bowls filling and high in protein. Try to use pieces that are similar in thickness so they finish cooking at the same time.

Garlic powder, onion powder, and paprika: Create an easy savory seasoning blend for both the chicken and vegetables.

Brown sugar: Adds a subtle caramelized sweetness that pairs perfectly with the maple Dijon dressing.

Red pepper flakes: Add just a little heat to balance the sweeter flavors. Reduce or omit them for a more family-friendly bowl.

Sea salt: Enhances all the flavors in the chicken and roasted vegetables.

Olive oil spray: Helps the chicken and vegetables turn golden without adding a lot of oil.

Arugula: Adds a fresh, peppery contrast to the warm rice, chicken, and roasted vegetables. Baby spinach or chopped kale can also be used.

Maple Dijon Dressing

Dijon mustard: Gives the dressing its creamy texture and bold, tangy flavor.

Pure maple syrup: Adds natural sweetness and makes the dressing taste perfect for fall.

Apple cider vinegar: Brightens the dressing and balances the maple syrup.

Garlic powder: Adds savory flavor without any chopping.

Sea salt and black pepper: Bring all the flavors in the dressing together.

Ways to Serve

Enjoy the bowls warm right after assembling them.
Prep them ahead for an easy high-protein lunch.
Add sliced avocado for extra creaminess.
Top with chopped pecans or pumpkin seeds for crunch.
Add dried cranberries for even more fall flavor.
Sprinkle with goat cheese or feta for a creamy, tangy finish.
Swap the rice for quinoa, farro, or cauliflower rice.
Serve the chicken and roasted vegetables over extra arugula for a lighter salad-style bowl.
Add thinly sliced apples or pears for a fresh, sweet crunch.

Easy Swaps & Tips

Cut the sweet potatoes small: Aim for approximately 1/2-inch cubes. Larger pieces may not become tender in the same amount of time as the chicken.

Keep everything in a single layer: Use a large sheet pan and leave a little room between the ingredients. Overcrowding traps steam and prevents the vegetables from caramelizing.

Place the Brussels sprouts cut side down: The flat sides will make direct contact with the hot pan and become extra golden.

Use evenly sized chicken breasts: If the chicken breasts are very thick, pound them to an even thickness or slice them into cutlets so they cook more evenly.

Check the chicken early: Chicken breast is fully cooked when the thickest part reaches an internal temperature of 165°F. Cooking time will vary depending on thickness.

Cook the rice according to the package: White and brown rice require different amounts of water and cooking time, so use the directions for the specific rice you choose.

Adjust the sweetness: Use a little less maple syrup for a tangier dressing or add an extra drizzle if you prefer it sweeter.

Make it less spicy: Reduce or omit the red pepper flakes if serving young children or anyone sensitive to heat.

Use another vegetable: Broccoli, cauliflower, butternut squash, or green beans would all be delicious. Keep in mind that roasting times may vary.

Line the pan for easy cleanup: Parchment paper keeps the maple-brown sugar seasoning from sticking and makes cleanup much easier.

Let the chicken rest: Rest it for 5 minutes before slicing to help it stay juicy.

Storage Tips

Store the rice, chicken, and roasted vegetables together in airtight containers in the refrigerator for up to 4 days. Keep the arugula and maple Dijon dressing in separate containers so the greens stay fresh.

Reheat the chicken, rice, and vegetables in the microwave until warmed through, or place the chicken and vegetables in a 375°F oven or air fryer for a few minutes. Add a small splash of water to the rice before microwaving if it seems dry.

Wait to add the arugula and dressing until just before serving. The dressing can be refrigerated in an airtight jar for up to 1 week. Shake or whisk it again before using.