Quick Recipe Version (TL;DR)
Quick Ingredients
- 1 cup dry wild rice blend + 2 1/2 cups low-sodium chicken broth (or water)
- 1 lb boneless, skinless chicken thighs (or breasts)
- 1 lb sweet potatoes, peeled and cut into 3/4-inch cubes
- 6 cups shredded kale (about 6 oz)
- 1 crisp apple, cored and thinly sliced (Honeycrisp or Pink Lady)
- 2 oz goat cheese, crumbled (about 1/2 cup)
- 1/4 cup sliced almonds
- Olive oil, kosher salt, black pepper, garlic powder, smoked paprika, ground cinnamon
- Balsamic vinaigrette: 1/4 cup balsamic vinegar, 1 tbsp Dijon, 1 tbsp maple syrup, 1 small garlic clove, 1/4 cup extra-virgin olive oil, salt & pepper
Do This
- 1. Simmer wild rice blend in broth (covered) for 45 minutes; rest 10 minutes, then fluff.
- 2. Heat oven to 425°F. Roast sweet potatoes with oil, salt, pepper, cinnamon, and paprika for 25–30 minutes.
- 3. Roast seasoned chicken at 425°F until it reaches 165°F (18–22 minutes); rest, then slice.
- 4. Toast sliced almonds in a dry skillet over medium heat for 3–5 minutes until fragrant.
- 5. Shake/whisk balsamic vinaigrette until emulsified.
- 6. Toss warm rice with kale to gently wilt; build bowls with sweet potato, apple, goat cheese, almonds, chicken, and drizzle dressing.
Why You’ll Love This Recipe
- It nails the sweet-salty-crunchy balance: roasted sweet potato, crisp apple, tangy goat cheese, and toasted almonds.
- Meal-prep friendly: the components hold well, so you can build bowls in minutes.
- Warm grains + kale make it satisfying without being heavy.
- The balsamic vinaigrette comes together in under 5 minutes and tastes like a restaurant dressing.
Grocery List
- Produce: sweet potatoes (1 lb), curly kale (about 6 oz), 1 apple (Honeycrisp or Pink Lady), 1 small garlic clove
- Meat: boneless, skinless chicken thighs or breasts (1 lb)
- Dairy: goat cheese (2 oz)
- Pantry: wild rice blend (1 cup dry), low-sodium chicken broth (2 1/2 cups) or water, sliced almonds (1/4 cup), balsamic vinegar, Dijon mustard, maple syrup, extra-virgin olive oil, kosher salt, black pepper, garlic powder, smoked paprika, ground cinnamon
Full Ingredients
Wild Rice & Kale Base
- 1 cup dry wild rice blend, rinsed
- 2 1/2 cups low-sodium chicken broth (or water)
- 1/2 tsp kosher salt (omit or reduce if using salted broth)
- 6 cups shredded kale (about 6 oz), tough stems removed
- 1 tsp extra-virgin olive oil (for tossing the kale)
Roasted Sweet Potatoes
- 1 lb sweet potatoes, peeled and cut into 3/4-inch cubes
- 1 tbsp extra-virgin olive oil
- 1/2 tsp kosher salt
- 1/4 tsp black pepper
- 1/2 tsp ground cinnamon
- 1/2 tsp smoked paprika
Roasted Chicken
- 1 lb boneless, skinless chicken thighs (or chicken breasts)
- 1 tbsp extra-virgin olive oil
- 1 tsp kosher salt
- 1/2 tsp black pepper
- 1 tsp garlic powder
- 1/2 tsp smoked paprika
Toppings
- 1 crisp apple (Honeycrisp or Pink Lady), cored and thinly sliced
- 2 oz goat cheese, crumbled (about 1/2 cup)
- 1/4 cup sliced almonds, toasted
Balsamic Vinaigrette (Makes about 1/2 cup; you may not use it all)
- 1/4 cup balsamic vinegar
- 1 tbsp Dijon mustard
- 1 tbsp maple syrup
- 1 small garlic clove, finely grated or pressed
- 1/4 cup extra-virgin olive oil
- 1/4 tsp kosher salt
- 1/8 tsp black pepper
Step-by-Step Instructions
Step 1: Cook the wild rice blend
Rinse 1 cup wild rice blend in a fine-mesh sieve until the water runs mostly clear. Add it to a medium saucepan with 2 1/2 cups chicken broth (or water) and 1/2 tsp kosher salt.
Bring to a boil over high heat, then reduce to a low simmer. Cover and simmer until the grains are tender and most of the liquid is absorbed, 45 minutes. Remove from the heat (keep covered) and let steam for 10 minutes, then fluff with a fork.
Step 2: Preheat the oven and prep two pans
While the rice simmers, preheat the oven to 425°F (rack in the middle).
Line two sheet pans with parchment paper (one for sweet potatoes, one for chicken). Using two pans helps everything roast instead of steam and keeps the chicken juices separate.
Step 3: Roast the sweet potatoes
Add the cubed sweet potatoes to one sheet pan. Toss with 1 tbsp olive oil, 1/2 tsp kosher salt, 1/4 tsp black pepper, 1/2 tsp cinnamon, and 1/2 tsp smoked paprika.
Spread in an even layer. Roast at 425°F until browned on the edges and fork-tender, 25–30 minutes, stirring once halfway through.
Step 4: Roast the chicken and slice
Pat the chicken dry with paper towels (this helps it brown). Place on the second sheet pan and toss with 1 tbsp olive oil, 1 tsp kosher salt, 1/2 tsp black pepper, 1 tsp garlic powder, and 1/2 tsp smoked paprika.
Roast at 425°F until the thickest piece reaches an internal temperature of 165°F, 18–22 minutes (thighs often take closer to 20–22 minutes; breasts may be 18–20 minutes depending on thickness).
Rest the chicken on a cutting board for 5 minutes, then slice into bite-size pieces.
Step 5: Toast the almonds
While the chicken rests, toast 1/4 cup sliced almonds in a dry skillet over medium heat until fragrant and lightly golden, 3–5 minutes. Stir frequently and watch closely; almonds can go from golden to burned quickly. Transfer to a plate to cool.
Step 6: Make the balsamic vinaigrette
In a jar with a tight lid (or a small bowl), combine 1/4 cup balsamic vinegar, 1 tbsp Dijon mustard, 1 tbsp maple syrup, 1 small grated garlic clove, 1/4 tsp kosher salt, and 1/8 tsp black pepper.
Add 1/4 cup extra-virgin olive oil. Shake vigorously for 20–30 seconds (or whisk until emulsified). Taste and adjust: add a pinch more salt for balance, or a little more maple syrup if you like it sweeter.
Step 7: Build the bowls (and gently wilt the kale)
Place the shredded kale in a large bowl and drizzle with 1 tsp olive oil. Add the warm cooked wild rice and toss for 30–60 seconds until the kale softens slightly from the heat.
Divide the rice-and-kale base among 4 bowls. Top each bowl with roasted sweet potatoes, sliced chicken, apple slices, crumbled goat cheese, and toasted almonds.
Finish with balsamic vinaigrette to taste. A good starting point is 1 tbsp dressing per bowl, then add more if you like.
Pro Tips
- For the best roasted texture: Keep sweet potatoes in a single layer with space between pieces. Crowding leads to steaming.
- Don’t skip resting the chicken: Resting for 5 minutes keeps it juicy and makes slicing cleaner.
- Warm-base trick: Tossing kale with warm rice lightly wilts it so it’s tender but still fresh-tasting.
- Control sweetness: Apples and sweet potatoes already add sweetness, so start with 1 tbsp dressing per bowl and adjust.
- Toast extra almonds: Make a bigger batch and store them; they upgrade salads, oatmeal, and yogurt all week.
Variations
- Vegetarian: Swap chicken for roasted chickpeas (1 (15 oz) can, drained and dried; roast at 425°F with oil and spices for 20–25 minutes).
- Extra tangy: Add 1 tsp fresh lemon juice to the vinaigrette or finish bowls with a small squeeze of lemon.
- Nut-free: Replace almonds with 2 tbsp toasted pumpkin seeds per bowl for crunch.
Storage & Make-Ahead
Store components separately for best texture. Refrigerate wild rice, roasted sweet potatoes, and chicken in airtight containers for up to 4 days. Store kale shredded (dry) for up to 3 days. Toasted almonds keep at room temperature in a sealed container for up to 7 days. Vinaigrette keeps refrigerated for up to 7 days; let it sit at room temperature for 10 minutes and shake well before using (it will naturally separate). For meal prep, assemble bowls without apples and dressing; slice apples and dress right before eating to keep everything crisp.
Nutrition (per serving)
Approximate, assuming 4 servings and about 1 tbsp vinaigrette used per bowl: Calories: 630; Protein: 34 g; Carbohydrates: 57 g; Fat: 30 g; Fiber: 7 g; Sugars: 15 g; Sodium: 780 mg.
