Flavor-Packed Chicken and Wild Rice Bowls: Your Ultimate Meal Prep Solution

Welcome to the world of vibrant flavors and effortless meal prep! These **Chicken and Wild Rice Bowls** are a culinary revelation, expertly combining aromatic seasoned wild rice, succulent grilled chicken, perfectly tender sweet potatoes, and the most incredibly zesty, creamy cilantro-lime sauce. This recipe isn’t just a meal; it’s a strategic move towards healthier eating and stress-free weeknights, transforming simple ingredients into an extraordinary dining experience that will have you eagerly anticipating your next bite.

author’s note

The Bowl That Converted Me to Meal Prep!

For a long time, I’ve harbored a secret obsession with the chicken and wild rice bowls served at Aubergine & Company. On those impossibly hectic days, I often find myself gravitating towards their line, my mind already savoring the thought of their herb-infused rice and that unforgettable creamy green sauce. A few Sundays ago, I decided it was time to reclaim my kitchen and dive back into the glorious world of meal prep. My mission: to perfectly recreate that same joyful, satisfying bowl right in my own home.

So, I meticulously crafted a copycat plan. A pot of fragrant wild rice simmered on the stove while sweet potatoes roasted to caramelized perfection in the oven. I grilled a batch of tender chicken, seasoned simply yet powerfully. Then, the magic happened: I blended my absolute favorite cilantro-lime sauce, a concoction bursting with freshness and a delightful, zippy kick. That very first bite of my homemade creation transported me back to Aubergine’s—the comforting warmth of the rice, the succulence of the chicken, the sweet, tender notes of the potato, all harmonized by that incredible sauce drizzled generously over everything.

Now, this delightful ritual has become an integral part of my “Sunday reset.” I thoughtfully stack containers in my fridge: separate portions of rice and chicken, with the vibrant sauce nestled in its own little jar. Come lunchtime during the week, I simply grab a bowl, pour on the sauce, and I’m instantly treated to a wholesome, delicious meal. It effortlessly curbs my Aubergine cravings and ensures my weekdays are both easy and incredibly well-fed. This is more than just a recipe; it’s a testament to the power of homemade food and smart planning to bring joy and ease to your busy life.

The Heart of the Bowl: Perfect Wild Rice

Wild rice forms the wholesome, earthy foundation of these bowls, offering a delightful chewy texture and nutty flavor that perfectly complements the other ingredients. While I confess a soft spot for convenient packaged wild rice mixes (they’re a lifesaver for busy meal prep!), crafting it from scratch is incredibly rewarding and gives you full control over the flavors. For this recipe, I often use two boxes of quality wild rice mix for speed, but for those who prefer the homemade route, here’s my tried-and-true method for achieving consistently tender and flavorful grains:

Homemade Wild Rice Ingredients

• 2/3 cup wild rice
• 1 tablespoon butter (or olive oil for a dairy-free option)
• 1 2/3 cup chicken broth (vegetable broth works too)
• 1/2 teaspoon EACH: salt, dried parsley
• 1/4 teaspoon EACH: cracked pepper, oregano, thyme, garlic powder, onion powder
• 1 teaspoon white sugar (enhances flavor and balances savory notes)

Homemade Wild Rice Instructions

1. **Rinse Thoroughly:** Place the wild rice in a fine-mesh sieve and rinse under cold running water for about 30 seconds. This removes any debris and excess starch, ensuring fluffier rice.
2. **Combine and Boil:** In a medium saucepan, combine the rinsed wild rice with butter (or olive oil), chicken broth, salt, dried parsley, cracked pepper, oregano, thyme, garlic powder, onion powder, and white sugar. Bring the mixture to a rolling boil over medium-high heat.
3. **Simmer to Perfection:** Once boiling, reduce the heat to a low simmer. Cover the pot tightly with a lid and cook for approximately 45 minutes.
4. **Check and Fluff:** After 45 minutes, check the rice for tenderness. It should be pleasantly chewy but not hard. If it’s still too firm, continue to simmer for an additional 10-15 minutes, adding a splash more broth if the pot appears dry. Once tender, remove from heat, drain any excess liquid if necessary, and gently fluff with a fork. Keep covered to stay warm while you prepare the other components of your bowl.

Whether you choose the convenience of a mix or the satisfaction of making it from scratch, perfectly cooked wild rice is key to these extraordinary bowls.

The Game-Changer: Creamy Cilantro-Lime Sauce

This vibrant cilantro-lime sauce is truly the secret weapon that elevates these chicken and wild rice bowls from great to absolutely unforgettable. Its bright, zesty, and subtly creamy profile brings all the elements of the bowl together in a harmonious burst of flavor. Each ingredient plays a crucial role in creating this irresistible dressing:

• **Lime Juice & Zest**: The cornerstone of its zesty appeal! For the best flavor, use 4-5 fresh, juicy limes. An electric juicer and a microplane will make quick work of extracting every drop of juice and flavorful zest.
• **Olive Oil**: Essential for that luxurious, emulsified texture and richness. Opt for a high-quality, extra virgin olive oil to ensure the best possible flavor profile.
• **Cilantro**: About one generous bunch will yield approximately 1/2 cup when gently packed. Don’t be shy about including the small, tender stems—they carry a surprising amount of flavor!
• **Jalapeño**: Provides a gentle warmth and subtle kick. I typically use 1 tablespoon of coarsely chopped jalapeño, but feel free to adjust this amount to your personal spice preference. For a milder sauce, remove the seeds and membranes.
• **Honey**: A touch of sweetness from honey is crucial for balancing the acidity of the lime and harmonizing with the savory components of the chicken and wild rice. Maple syrup can be a good vegan alternative.
• **Almond Butter**: This is the magic ingredient for adding thickness and a wonderfully subtle nutty creaminess without overpowering the fresh flavors. It’s important to stick with almond butter; peanut butter, while tasty, has too strong a flavor and will change the character of the sauce.
• **Cumin**: Its warm, earthy notes beautifully complement the flavors of the chicken and add depth to the sauce.
• **Dijon Mustard**: A true flavor game-changer! Dijon adds a sophisticated tang and helps to emulsify the sauce, creating a smooth, cohesive dressing. Do not substitute with plain yellow mustard.
• **Garlic**: Just one clove, coarsely chopped before adding to the blender, is enough to impart a foundational savory note that blends seamlessly into the sauce.

To make the sauce, simply combine all ingredients except the olive oil in a small blender or food processor. Pulse until well combined and relatively smooth. Then, with the blender running on low, slowly drizzle in the olive oil until the sauce is beautifully emulsified and creamy. Transfer to a jar and refrigerate until ready to use; it tastes even better after the flavors have a chance to meld!

Sweet Potatoes: Tender and Caramelized Perfection

Sweet potatoes are not just delicious; they add a wonderful touch of sweetness, vibrant color, and a powerful nutritional boost to these chicken and wild rice bowls. Packed with vitamins, fiber, and antioxidants, they make every bite wholesome. For ultimate convenience, especially when juggling multiple cooking components, I rely on a simple microwave shortcut, much like in my Ground Turkey Sweet Potato Skillet recipe. This method ensures they become incredibly tender, and their skins practically slip right off.

• **Preparation is Key**: Begin by thoroughly washing and scrubbing your sweet potatoes.
• **Piercing for Safety**: Using a fork, generously **pierce each potato** several times all around. This allows steam to escape during cooking, preventing any potato explosions in your microwave.
• **Microwave Time**: For an average **8-ounce sweet potato**, microwave on full power for about **5 minutes**. If you’re cooking larger or multiple potatoes, they will require more time.
• **Check for Doneness**: After the initial cooking time, flip the potatoes and continue microwaving in **1-minute bursts** until a fork slides through the thickest part with ease. This ensures uniform tenderness.

**Pro Tip for Choosing Sweet Potatoes:** Look for smaller, consistently sized sweet potatoes, ideally 5-6 ounces each. They cook more quickly and evenly. Once microwaved and cool enough to handle, simply halve them lengthwise and easily peel off the softened skins with your fingers. A light spritz of olive oil and a sprinkle of salt before a quick grill will add a fantastic, slightly crispy, caramelized finish, enhancing their natural sweetness. If you prefer not to microwave, you can also bake them first by following a recipe like these Baked Sweet Potatoes, then finish on the grill for that desirable char.

Juicy Grilled Chicken: The Protein Powerhouse

For these dynamic chicken and wild rice bowls, the chicken should be a flavorful, tender protein powerhouse. With so many components coming together, I believe in keeping the chicken preparation straightforward yet impactful. The key is to achieve juicy, perfectly seasoned chicken every time. All you need are a few simple steps and your favorite blend of spices, salt, and pepper!

**Preparing for Perfection:**

• **Even Thickness:** Start with boneless, skinless chicken breasts. If they are particularly thick, slice them horizontally to create thinner cutlets. Then, cover them with plastic wrap and use a meat mallet or the bottom of a heavy skillet to pound them to an even 3/4-inch thickness. This ensures uniform cooking and prevents dry spots.
• **Pat Dry:** Always pat your chicken thoroughly dry with paper towels before seasoning. This helps the seasoning adhere better and promotes a superior sear on the grill.
• **Seasoning Blend:** My personal go-to for grilled chicken is a versatile veggie rub, which surprisingly works wonders with chicken and wild rice. Alternatively, Mrs. Dash’s® chicken grilling blend is a fantastic option if you prefer a salt-free seasoning (note: this is not sponsored, just a genuine recommendation!). You can also create your own blend with paprika, garlic powder, onion powder, a touch of chili powder, and dried herbs like oregano and thyme, mixed with olive oil. The olive oil helps the spices adhere and prevents sticking to the grill.

**Grilling to Golden Brown:**

• **Preheat Your Grill:** Get your grill up to a medium-high heat, typically between 400-450°F. Ensure the grates are clean and well-oiled to prevent sticking.
• **Cook to Tender:** Grill the chicken for about 4-5 minutes per side. The exact time will depend on the thickness of your chicken and the heat of your grill. Flip it halfway through to get those beautiful grill marks. The most important thing is to cook until the internal temperature reaches 160°F (it will continue to cook slightly while resting).
• **Rest and Slice:** Once cooked, remove the chicken from the grill and let it rest loosely covered with foil for 5-10 minutes. This allows the juices to redistribute, resulting in incredibly moist and tender chicken. Then, thinly slice or chop it into bite-sized pieces for your bowls. A sprinkle of extra salt or a fresh squeeze of lemon juice after grilling can brighten the flavor even further.

This simple approach ensures that your chicken is flavorful, perfectly cooked, and a fantastic complement to the rich wild rice and vibrant sauce.

Assembling Your Masterpiece: Chicken And Wild Rice Toppings

While the core components of chicken, wild rice, sweet potatoes, and that phenomenal cilantro-lime sauce are undoubtedly satisfying on their own, the magic of these bowls truly shines when you add a thoughtful array of toppings. These additions bring contrasting textures, pops of fresh flavor, and an extra boost of nutrition, transforming a simple meal into a gourmet experience. Don’t be afraid to get creative with your choices!

Here are some of my favorite toppings that take these bowls up a notch, alongside ideas for why they work:

• **Arugula/Spinach Mix**: A handful of fresh greens like peppery arugula or mild spinach adds an incredible burst of freshness, a subtle bitterness that cuts through the richness, and vital nutrients. It introduces a delightful, tender crispness to each spoonful.
• **Avocado**: For unparalleled creaminess and healthy fats, ripe avocado is a must-add. Its smooth texture and mild flavor perfectly complement the bold sauce and savory chicken, making the bowls even more filling and satisfying.
• **Sliced Almonds**: If you crave a satisfying crunch, thinly sliced almonds are the perfect choice. They offer a delicate nutty flavor and a lovely textural contrast to the soft rice and tender chicken. Toasted almonds can add even more depth.
• **Dried Cranberries or Tart Cherries**: A small scattering of dried fruit introduces a wonderful balance of sweetness and a pleasant tartness. These jewels of flavor add complexity and a chewy texture that brightens the entire bowl.
• **Crumbled Feta Cheese**: For a salty, tangy kick, a sprinkle of crumbled feta cheese can be transformative, especially if you enjoy Mediterranean-inspired flavors.
• **Pickled Red Onions**: These add a fantastic tangy crunch and a beautiful pop of color, cutting through the richness with their bright, vinegary notes.
• **Black Beans or Corn Salsa**: For extra protein and a touch of sweetness, a spoonful of rinsed black beans or a vibrant corn salsa (with bell peppers and lime) makes a wonderful addition, leaning into a Tex-Mex flavor profile.
• **Crispy Chickpeas**: Roasting chickpeas until they’re crunchy provides another excellent textural element and an extra dose of plant-based protein.

When assembling, layer your wild rice first, then add the chicken and sweet potatoes. Finish with a generous drizzle of the cilantro-lime sauce, and finally, arrange your chosen toppings for a visually appealing and incredibly delicious meal. The beauty of these bowls lies in their versatility—mix and match toppings to suit your taste or what you have on hand!

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5 from 6 votes

Chicken and Wild Rice Bowls

By
Chelsea Lords

These Chicken and Wild Rice Bowls are an irresistible combination of seasoned wild rice, perfectly grilled chicken, tender sweet potatoes, and a bright, zesty cilantro-lime sauce – ideal for healthy meal prep!

Prep Time:

45 minutes
minutes

Cook Time:

15 minutes
minutes

Total Time:

1 hour
hour

Servings:

6
servings

Equipment

• Small blender
• Grill

Ingredients

Chicken

• ▢ 2 pounds boneless, skinless chicken breast
• ▢ 3 tablespoons olive oil
• ▢ 1-1/2 teaspoons salt
• ▢ 2 teaspoons chicken seasoning blend see note 1
• ▢ 1/4 teaspoon ground cumin
• ▢ 1/4 teaspoon pepper

Bowl Components

• ▢ 2 (6-ounce) packages Long Grain and Wild Rice Mix see note 2
• ▢ 4 to 5 sweet potatoes about 2 pounds total
• ▢ Toppings as desired see note 3

Cilantro-Lime Sauce

• ▢ 4 limes
• ▢ 1/2 cup olive oil
• ▢ 1/2 cup cilantro gently packed
• ▢ 1 tablespoon coarsely chopped jalapeño
• ▢ 1 tablespoon honey
• ▢ 1 tablespoon almond butter
• ▢ 1 teaspoon ground cumin
• ▢ 1/2 teaspoon Dijon-style mustard
• ▢ 1 clove garlic coarsely chopped
• ▢ 1/4 teaspoon salt
• ▢ 1/4 teaspoon pepper

Instructions

• **Prepare Cilantro-Lime Sauce:** Zest 1-2 limes with a microplane to get 1/2 teaspoon of zest. Juice the limes (approximately 4-5) using a citrus juicer to get 1/4 cup lime juice. In a small blender, combine the lime juice and zest with all the sauce ingredients EXCEPT the olive oil. Pulse until ingredients are well combined. With the blender running on low, slowly drizzle in the olive oil until the sauce is beautifully emulsified and creamy. Transfer the sauce to a mason jar or airtight container and refrigerate until ready to use.
• **Cook Wild Rice:** Follow the package directions to prepare your long grain and wild rice mix. Once cooked, gently fluff with a fork. Keep the lid on the pot to keep the rice warm while you prepare the chicken and sweet potatoes. (Alternatively, use the homemade wild rice recipe provided in the blog post).
• **Prepare Sweet Potatoes:** Wash and scrub the sweet potatoes thoroughly. Pierce each potato with a fork 6–8 times to allow steam to escape. Place them on a microwave-safe plate. Microwave for 5 minutes, then flip the potatoes and cook for an additional 3–5 minutes until they are tender and can be easily pierced with a fork. Cooking times may vary based on potato size and microwave wattage; larger potatoes will require more time. Once cool enough to handle, cut the potatoes in half lengthwise and carefully peel off the skins with your fingers. Lightly spray both sides of the peeled sweet potato halves with cooking spray and sprinkle with a pinch of salt.
• **Season Chicken:** In a small bowl, whisk together the olive oil, salt, pepper, chicken seasoning blend, and ground cumin. Set this seasoning mixture aside. If using large chicken breasts, slice them in half horizontally to create thinner cutlets. Place the chicken between two sheets of plastic wrap to prevent splatter. Using a meat mallet or the bottom of a heavy frying pan, pound the chicken breasts to an even 3/4-inch thickness. Pat the chicken dry with a paper towel. Brush both sides of each chicken piece generously with the prepared seasoning and oil blend.
• **Grill Chicken & Sweet Potatoes:** Preheat your grill to medium-high heat, aiming for a temperature around 400–450°F. Ensure the grill grates are clean and well-greased (I often rub them with a paper towel dipped in vegetable oil). Add the seasoned chicken to the hot grill. Grill for 4–5 minutes per side, flipping halfway, until the internal temperature of the chicken reaches 160°F. Remove the chicken to a plate and loosely cover it with foil to rest for a few minutes. If desired, sprinkle a little extra salt on the cooked chicken. Next, place the prepared sweet potato halves onto the grill. Cook for about 2 minutes per side, flipping with tongs, until they have nice grill marks and a slight caramelization. Remove them to a plate to cool slightly. Coarsely chop the sweet potatoes and thinly slice or chop the grilled chicken.
• **Assemble and Serve:** Divide the warm wild rice evenly among your serving bowls. Top each bowl with generous portions of the sliced chicken and chopped sweet potatoes. Add any optional toppings you desire, such as a handful of arugula or spinach, creamy sliced avocado, crunchy sliced almonds, and a sprinkle of dried cranberries or tart cherries. Finally, drizzle generously with the creamy cilantro-lime sauce and enjoy your flavor-packed Chicken and Wild Rice Bowls!

Recipe Notes

**Note 1: Chicken Seasoning Blend**: I particularly enjoy Mrs. Dash’s® chicken grilling blend, which is salt-free. If you opt for a different chicken seasoning blend, always check the label. If it contains salt, you will need to adjust the amount of added salt in the chicken rub to prevent over-seasoning.

**Note 2: Wild Rice Options**: For convenience, I often use packaged long grain and wild rice mixes. However, if you prefer a homemade version, refer to the detailed “Homemade Wild Rice” recipe provided in the main blog post above for instructions and ingredient list.

**Note 3: Suggested Toppings**: Elevate your bowls with various toppings! My favorites include a handful of fresh arugula or spinach blend, 1 large sliced avocado, crunchy sliced almonds, and a scattering of dried cranberries or dried tart cherries for a burst of sweetness and tang. Feel free to customize with other favorites like crumbled feta, pickled red onions, or black beans.

**Storage & Meal Prep Tips**: The cilantro-lime sauce will naturally thicken as it chills due to the olive oil solidifying. To restore its creamy texture, simply let the sauce sit at room temperature for 20–30 minutes, then shake or stir it vigorously before serving. For effective meal prepping, divide the cooked chicken, wild rice, and sweet potatoes into 5 individual airtight containers. Store the sauce separately in small, lidded containers or dressing cups. Any fresh components like lettuce or other soft toppings should be stored separately in small bags or containers and added just before serving. For optimal freshness, add sliced avocado right before eating to prevent browning. These components will keep well in the refrigerator for up to 4 days.

Nutrition

Serving: 1serving | Calories: 441kcal | Carbohydrates: 47.3g | Protein: 37.7g | Fat: 12.6g | Cholesterol: 110.3mg | Sodium: 162.7mg | Fiber: 4.9g | Sugar: 9.7g

Nutrition information is automatically calculated, so should only be used as an approximation.

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