Harvest Bowl with Kale Chicken (Printable)

A nourishing bowl packed with kale, wild rice, roasted chicken, sweet potatoes, apples, almonds, and tangy balsamic dressing.

# What You'll Need:

→ Proteins

01 - 2 boneless, skinless chicken breasts (approximately 14 oz)
02 - 1 tablespoon olive oil
03 - 1/2 teaspoon kosher salt
04 - 1/4 teaspoon black pepper

→ Grains

05 - 1 cup uncooked wild rice
06 - 2 cups water or chicken broth

→ Vegetables & Fruit

07 - 1 large sweet potato, peeled and diced
08 - 1 tablespoon olive oil
09 - 1/2 teaspoon smoked paprika
10 - 1/2 teaspoon salt
11 - 4 cups chopped kale, stems removed
12 - 1 medium apple, cored and diced (Honeycrisp or Fuji recommended)

→ Toppings

13 - 1/3 cup sliced almonds, toasted
14 - 1/2 cup crumbled goat cheese

→ Balsamic Dressing

15 - 1/4 cup balsamic vinegar
16 - 1/4 cup extra virgin olive oil
17 - 1 teaspoon Dijon mustard
18 - 1 teaspoon honey
19 - 1 small garlic clove, finely minced
20 - Salt and pepper to taste

# Directions:

01 - Preheat oven to 400°F. Line a baking sheet with parchment paper.
02 - Toss diced sweet potato with 1 tablespoon olive oil, smoked paprika, and 1/2 teaspoon salt. Spread evenly on half of the prepared baking sheet.
03 - Rub chicken breasts with 1 tablespoon olive oil, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Place on the remaining half of the baking sheet.
04 - Roast for 25 to 30 minutes, flipping sweet potatoes halfway through, until chicken reaches internal temperature of 165°F and sweet potatoes are tender. Allow chicken to rest for 5 minutes, then slice.
05 - Rinse wild rice under cold water. Combine rice with water or broth in a saucepan. Bring to boil, reduce heat to low, cover, and simmer for 35 to 40 minutes until tender. Drain any excess liquid.
06 - Whisk together balsamic vinegar, extra virgin olive oil, Dijon mustard, honey, minced garlic, salt, and pepper until emulsified.
07 - Massage chopped kale with a light drizzle of dressing and a pinch of salt for 1 to 2 minutes until leaves become tender and pliable.
08 - For each serving, create a base of massaged kale. Layer with wild rice, roasted sweet potatoes, sliced chicken, diced apple, sliced almonds, and crumbled goat cheese. Drizzle with remaining balsamic dressing.
09 - Serve immediately while components are at optimal temperature.

# Expert Tips:

01 -
  • It looks restaurant-quality but comes together in under an hour, which feels like cheating in the best way.
  • Everything can be prepped ahead and assembled last-minute, perfect for busy days when you still want to eat like you care.
  • The combination of warm roasted chicken and sweet potatoes with cool, crisp apples creates this satisfying contrast that keeps you coming back.
02 -
  • Don't skip massaging the kale—I learned this the hard way by serving a raw bowl to someone who politely pushed it around their plate, and it completely changed how I approach this step now.
  • Pat your chicken dry before seasoning and roasting; moisture is the enemy of browning, and a golden exterior means better flavor all around.
  • Make your dressing first so it has time to meld, and use the best balsamic you can afford—cheap vinegar tastes thin and bitter, and it's the star player here.
03 -
  • Prep everything the night before except the actual assembly, and you'll have an elegant dinner on the table in the time it takes to reheat and drizzle.
  • Double the dressing recipe and keep it in a jar in your fridge—it's incredible on roasted vegetables, salads, or even as a dip for bread, so you'll use it faster than you think.
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