Bold and Balanced: I love how the spicy chicken pairs perfectly with the roasted vegetables, crisp salad, and cooling yogurt garlic sauce—it’s a perfect balance of heat and freshness.
Ideal for Meal Prep: I often make a big batch of this recipe for the week. It stores beautifully and tastes even better as the flavors develop.
Clean and Nourishing: Packed with lean protein, fiber-rich veggies, and healthy fats, this bowl leaves me feeling satisfied and energized without feeling heavy.
Quick and Easy: In just 40 minutes, I can have a wholesome, colorful meal ready for dinner or lunch.
Customizable: I can swap veggies, change the sauce, or adjust the spice level to fit my preferences—it’s endlessly adaptable.
Ingredients
(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)
For the Chicken
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10 oz (300 g) skinless, boneless chicken thighs, cut into bite-sized pieces
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2 tablespoons paprika
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1 teaspoon crushed red pepper flakes
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2 tablespoons dill
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1 garlic clove, minced
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Salt and pepper, to taste
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1 tablespoon olive oil
For the Cabbage Salad
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2 cups shredded cabbage
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1 cup lettuce, chopped
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2 tablespoons dill
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1 garlic clove, minced
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1 teaspoon vinegar
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Salt and black pepper, to taste
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2 tablespoons chopped olives
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1 teaspoon olive oil
For the Yogurt Garlic Sauce*
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½ cup yogurt
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2 garlic cloves, minced
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3 tablespoons dill
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Salt, to taste
Additionally
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Spicy roasted vegetables (see note below for variations)
*Dairy-free option: Use cashew sauce with dill or avocado dill sauce instead.
Directions
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Roast the Vegetables
I start by preparing the spicy roasted vegetables—usually a mix of peppers, zucchini, and carrots tossed with olive oil, salt, and spices. I roast them at 400°F (200°C) for about 20–25 minutes until tender and slightly charred. -
Cook the Chicken
While the veggies roast, I mix the chicken pieces with paprika, red pepper flakes, dill, garlic, olive oil, salt, and pepper. I heat a pan over medium-high heat, cover it, and cook the chicken for 3–4 minutes. Then I remove the lid and cook for another 6–7 minutes, stirring occasionally until golden and cooked through. -
Make the Salad
In a bowl, I massage the shredded cabbage with vinegar (or lemon juice) and a pinch of salt to soften it slightly. Then I add the lettuce, dill, garlic, olives, olive oil, and black pepper. I toss everything together until well mixed. -
Prepare the Yogurt Garlic Sauce
In a small bowl, I whisk together yogurt, garlic, dill, and salt. If I’m dairy-free, I make a quick cashew or avocado dill sauce instead. -
Assemble the Bowls
I start with a base of the cabbage salad, then layer the spicy chicken and roasted vegetables on top. Finally, I drizzle everything generously with the yogurt garlic sauce. -
Serve and Enjoy
I like to garnish with a sprinkle of extra dill or red pepper flakes before digging in.
Servings and timing
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Servings: 2–3 bowls
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Prep Time: 15 minutes
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Cook Time: 25 minutes
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Total Time: 40 minutes
Variations
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Change the Protein: I sometimes use shrimp, tofu, or chickpeas instead of chicken for a different flavor or to make it vegetarian.
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Different Veggies: I roast whatever I have—sweet potatoes, cauliflower, or eggplant all work well.
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Add Grains: For extra substance, I add a scoop of quinoa, couscous, or brown rice as the base.
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Make It Extra Spicy: I add cayenne pepper or a dash of hot sauce to the chicken marinade for a bolder kick.
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Go Mediterranean: I toss in cherry tomatoes, cucumbers, and feta for a fresh twist.
Storage/Reheating
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Refrigeration: I store each component separately in airtight containers for up to 4 days.
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Reheating: I reheat the chicken and vegetables in a skillet or microwave before assembling. I keep the salad and sauce cold for the perfect contrast.
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Meal Prep Tip: I pack the salad and sauce in separate containers so everything stays fresh and crisp.
FAQs
Can I use chicken breast instead of thighs?
Yes! I often use chicken breast when I want a leaner option. It cooks a bit faster, so I keep an eye on it to avoid overcooking.
What vegetables work best for roasting?
I like using bell peppers, carrots, zucchini, onions, or broccoli—anything that gets caramelized and tender in the oven.
How spicy is this recipe?
It has a mild to medium heat from the red pepper flakes, but I can easily adjust the spice level up or down to suit my taste.
Can I make it dairy-free?
Absolutely. I use a cashew-based or avocado dill sauce instead of yogurt. Both are creamy and flavorful.
Can I eat it cold?
Yes! I actually love eating the leftovers cold as a refreshing lunch bowl—it’s just as delicious.
Conclusion
Healthy Spicy Chicken and Roasted Vegetable Bowls are one of my favorite ways to eat clean without sacrificing flavor. The juicy spiced chicken, crisp cabbage salad, and creamy garlic sauce come together in the most satisfying way. Whether I’m meal-prepping for the week or putting together a quick dinner, this colorful, wholesome dish always hits the spot.
Print
Healthy Spicy Chicken and Roasted Vegetable Bowls
- Total Time: 40 minutes
- Yield: 2–3 bowls
- Diet: Low Fat
Description
A fresh and flavorful meal prep bowl featuring spicy chicken, roasted vegetables, crisp cabbage salad, and a creamy yogurt garlic sauce. Balanced, nourishing, and perfect for lunch or dinner.
Ingredients
For the Chicken:
10 oz (300 g) skinless, boneless chicken thighs, cut into bite-sized pieces
2 tablespoons paprika
1 teaspoon crushed red pepper flakes
2 tablespoons dill
1 garlic clove, minced
Salt and pepper, to taste
1 tablespoon olive oil
For the Cabbage Salad:
2 cups shredded cabbage
1 cup lettuce, chopped
2 tablespoons dill
1 garlic clove, minced
1 teaspoon vinegar
Salt and black pepper, to taste
2 tablespoons chopped olives
1 teaspoon olive oil
For the Yogurt Garlic Sauce:
½ cup yogurt
2 garlic cloves, minced
3 tablespoons dill
Salt, to taste
Additionally:
Spicy roasted vegetables (e.g., peppers, zucchini, and carrots)
Instructions
- Roast the Vegetables: Preheat oven to 400°F (200°C). Toss chopped vegetables with olive oil, salt, and spices. Spread on a baking sheet and roast for 20–25 minutes until tender and slightly charred.
- Cook the Chicken: Combine chicken with paprika, red pepper flakes, dill, garlic, olive oil, salt, and pepper. Heat a skillet over medium-high heat. Cook chicken covered for 3–4 minutes, then uncover and cook another 6–7 minutes until golden and fully cooked.
- Make the Salad: In a bowl, massage shredded cabbage with vinegar and salt. Add lettuce, dill, garlic, olives, olive oil, and black pepper. Toss to combine.
- Prepare the Yogurt Garlic Sauce: In a small bowl, whisk yogurt, garlic, dill, and salt until smooth. For dairy-free, use cashew or avocado dill sauce.
- Assemble the Bowls: Start with a base of cabbage salad, top with spicy chicken and roasted vegetables, then drizzle with yogurt garlic sauce.
- Serve: Garnish with extra dill or red pepper flakes and enjoy warm or cold.
Notes
Use chicken breast, shrimp, tofu, or chickpeas for variation.
Roast any veggies you have on hand—sweet potatoes, cauliflower, or eggplant work great.
Add grains like quinoa, couscous, or brown rice for a more filling meal.
Adjust spice level with more or less red pepper flakes or a dash of hot sauce.
For dairy-free, substitute yogurt sauce with a cashew or avocado-based version.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Grilled/Roasted
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 360
- Sugar: 6 g
- Sodium: 480 mg
- Fat: 18 g
- Saturated Fat: 3 g
- Unsaturated Fat: 14 g
- Trans Fat: 0 g
- Carbohydrates: 18 g
- Fiber: 4 g
- Protein: 32 g
- Cholesterol: 95 mg
