There’s nothing quite like a wholesome, home-cooked plate that blends crisp, juicy roasted chicken with naturally sweet baked potatoes and a vibrant, refreshing salad. This Roasted Chicken with Sweet Potato & Fresh Salad recipe is your answer to a healthy, delicious dinner that feels hearty without being heavy. It’s a go-to favorite for busy weeknights, casual meal preps, or a nourishing weekend lunch.

This recipe is perfect for health-conscious eaters, families, or anyone looking to add more balance and flavor to their dinner routine without overcomplicating things. Each component is easy to prepare, uses pantry staples, and comes together to create a satisfying and nutrient-rich meal that supports your goals—whether that’s eating clean, losing weight, or simply cooking more at home.

Why You’ll Love This Roasted Chicken Plate

• ✅ Easy to make – Simple steps and minimal ingredients.

• ✅ Balanced macros – High in protein, rich in fiber, and full of vitamins.

• ✅ Versatile – Customize your salad, swap your spices, or change the side dish.

• ✅ Meal prep friendly – Great for batch cooking and storing for the week.

Ingredients You’ll Need

🔹 For the Roasted Chicken:

• 2 chicken quarters (leg & thigh, or substitute wings or drumsticks)

• 1 tbsp olive oil

• 1 tsp garlic powder

• 1 tsp paprika

• 1/2 tsp black pepper

• 1/2 tsp salt

• 1/2 tsp dried thyme

• 1/2 tsp onion powder

• 1/2 tsp chili flakes (optional, for heat)

🔹 For the Sweet Potato:

• 1 medium sweet potato, halved

• 1/2 tsp salt

• 1/2 tsp black pepper

• 1 tsp butter or olive oil (optional, for richness)

🔹 For the Fresh Salad:

• 2 cups mixed lettuce (romaine, iceberg, spinach, or any combination)

• 1/2 cucumber, sliced

• 1/2 tomato, diced

• 1/4 red onion, finely chopped

• 1/4 cup shredded carrots

• 1 tbsp olive oil

• 1 tsp lemon juice

• Salt & pepper to taste

Equipment You’ll Need

• Baking tray or sheet pan

• Parchment paper (optional, for easy cleanup)

• Mixing bowl for salad

• Knife and cutting board

• Tongs or spatula

• Oven

Step-by-Step Cooking Instructions

1️⃣ Roast the Chicken

Preheat your oven to 400°F (200°C). Pat your chicken dry, then rub it with olive oil. In a small bowl, combine the garlic powder, paprika, thyme, onion powder, salt, black pepper, and optional chili flakes. Sprinkle the seasoning mix evenly over the chicken, pressing it into the skin.

Place the chicken on a baking tray lined with parchment paper or foil. Roast for 35–40 minutes, or until the skin is golden and crisp and the internal temperature reaches 165°F (74°C).

🔥 Pro Tip: For extra-crispy skin, broil the chicken during the last 3–5 minutes — just keep a close eye on it!

2️⃣ Bake the Sweet Potato

While the chicken cooks, wash and slice the sweet potato in half lengthwise. Place the halves cut-side up on a tray, season with salt and pepper, and add a touch of butter or olive oil if desired. Bake in the oven for 30–35 minutes or until fork-tender.

🍠 Swap It: Use baby potatoes, butternut squash, or even cauliflower florets for a lower-carb alternative.

3️⃣ Make the Fresh Salad

In a large mixing bowl, combine the mixed greens, cucumber, tomato, red onion, and carrots. Drizzle with olive oil and lemon juice. Season lightly with salt and pepper. Toss everything together until evenly coated.

🥗 Time Saver: Use pre-chopped salad mix to cut down on prep time.

4️⃣ Assemble Your Plate

Arrange one chicken quarter on the plate beside one half of the baked sweet potato. Pile a generous portion of the fresh salad on the side. Optional: drizzle the sweet potato with extra lemon juice or sprinkle fresh herbs over the chicken for added flair.

Nutritional Info (Per Serving)

• Calories: ~450

• Protein: ~35g

• Carbohydrates: ~30g

• Fats: ~20g

• Fiber: ~6g

💡 These numbers are approximate and can vary based on portion sizes and ingredient brands.

Storage & Reheating Tips

This meal is excellent for storing and reheating — just make sure to keep the salad separate for best freshness.

• Fridge: Store chicken and sweet potato in airtight containers for up to 3–4 days.

• Reheat: Microwave in short bursts or reheat in a 350°F oven until warmed through. The chicken can also be crisped up in an air fryer for 5–7 minutes.

• Salad: Store undressed salad in a container with a paper towel to absorb excess moisture. Add the dressing only when serving.

Smart Substitutions & Variations

• Protein Options: Swap chicken quarters with boneless thighs, breast, or even turkey legs.

• Vegan Swap: Use baked tofu or grilled portobello mushrooms seasoned with the same spice blend.

• Low-Carb Version: Swap sweet potatoes for roasted zucchini or sautéed spinach.

• Add-ons: Sprinkle feta cheese over the salad or serve with a small side of hummus for a Mediterranean twist.

Suggested Pairings

Drink:

• Light white wines (Sauvignon Blanc or Pinot Grigio)

• Unsweetened iced tea with lemon

• Sparkling water with mint or cucumber

Side Options:

• Whole grain roll or slice of crusty sourdough

• Roasted garlic green beans

• Quinoa or brown rice for extra bulk

Frequently Asked Questions (FAQ)

Q: Can I use boneless chicken instead of quarters?
A: Absolutely! Adjust cooking time accordingly — boneless thighs take about 25–30 minutes at 400°F.

Q: Can I cook everything on the same tray?
A: You can roast the chicken and sweet potato together if your tray is large enough and the seasonings don’t clash. Keep salad prep separate and fresh.

Q: What can I add to the salad for more protein?
A: Add hard-boiled eggs, chickpeas, shredded cheese, or even some extra grilled chicken.

Q: Can I make this dish ahead of time?
A: Yes! Roast the chicken and bake the sweet potato up to 3 days in advance. Assemble the salad fresh to maintain crunch.

Final Thoughts

This Roasted Chicken with Sweet Potato & Fresh Salad is proof that healthy eating doesn’t have to be boring or complicated. With bold flavors, colorful ingredients, and a perfectly satisfying balance of protein, carbs, and fresh greens, this dish is a surefire winner for any meal.

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