This healthy chicken and butternut squash bowl has everything you want in a filling lunch or dinner: juicy roasted chicken, sweet caramelized squash, fluffy quinoa, and tender kale, all tied together with a tangy honey Dijon dressing. Each bowl has about 45 grams of protein, the chicken and squash roast on sheet pans while the quinoa cooks, and it makes four meal prep bowls that keep in the fridge for the week. It is a good one for fall, but it works any time of year.
Why You’ll Love This Recipe
- High in protein. About 45g per bowl from chicken breast and quinoa.
- Sheet pan and simple. The oven does most of the work, so there is little hands-on time.
- Balanced. Protein, whole grain, vegetables, and healthy fats in every bowl.
- Meal prep friendly. Makes 4 bowls, and everything keeps well for 4 days.
- Sweet and savory. Roasted squash and honey Dijon dressing balance the tang with a little sweetness.
What Is a Chicken and Butternut Squash Bowl?
It is a grain bowl made of roasted butternut squash, chicken, quinoa, and greens, finished with a simple dressing and crunchy seeds. Butternut squash turns sweet and creamy when roasted, and it pairs well with savory chicken and slightly bitter kale. This version is built for protein, with a larger portion of chicken and quinoa than most harvest bowls.
Ingredients
Quinoa
- 1 cup (170 g) dry white quinoa, rinsed well
- 2 cups (480 ml) water
- 1/4 teaspoon salt
Roasted squash
- 1 small butternut squash (about 2 lb / 900 g), peeled, seeded, and cut into 3/4-inch (2 cm) cubes, about 5 cups
- 1 tablespoon olive oil
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Chicken
- 1.5 lb (680 g) boneless, skinless chicken breasts, cut into 1-inch (2.5 cm) cubes
- 2 teaspoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 1/2 teaspoon dried thyme
- 3/4 teaspoon salt
- 1/2 teaspoon black pepper
Honey Dijon dressing
- 2 tablespoons olive oil
- 1 1/2 tablespoons apple cider vinegar
- 1 tablespoon Dijon mustard
- 1 tablespoon honey
- 1 tablespoon water
- 1 small garlic clove, grated
- Pinch of salt and pepper
For the bowls
- 4 cups (about 100 g) chopped kale, stems removed
- 1/4 cup pepitas (pumpkin seeds), toasted
- 1/2 cup (75 g) crumbled feta (optional)
Ingredient Notes
- Chicken breast: It has the most protein. It dries out easily, so cut it in even cubes and don’t overbake. Boneless thighs also work, see Variations.
- Butternut squash: Pre-cut squash saves a lot of time. If you cut your own, a sharp peeler and a heavy knife make it easier.
- Quinoa: Rinse it for about 30 seconds to remove its natural bitter coating.
- Kale: Lacinato (dinosaur) kale is tender and less bitter than curly kale. Baby spinach also works.
- Dijon and honey: Together they make a sweet-tangy dressing that sticks to the grains and greens.
Instructions
- Heat the oven. Preheat the oven to 425°F (220°C). Line two large sheet pans with parchment paper.
- Roast the squash. Toss the squash with 1 tablespoon oil, 1/2 teaspoon paprika, 1/2 teaspoon garlic powder, 1/2 teaspoon salt, and the pepper. Spread it in a single layer on the first pan. Roast for 10 minutes.
- Cook the quinoa. While the squash roasts, combine the rinsed quinoa, water, and 1/4 teaspoon salt in a pot. Bring to a boil, cover, and reduce to low. Cook for 15 minutes, then turn off the heat and let it sit, covered, for 5 minutes. Fluff with a fork.
- Add the chicken. Toss the chicken with 2 teaspoons oil, 1 teaspoon garlic powder, 1 teaspoon paprika, the thyme, 3/4 teaspoon salt, and 1/2 teaspoon pepper. Spread it on the second pan. When the squash has roasted for 10 minutes, stir the squash and put both pans in the oven.
- Roast. Roast for 15 to 18 minutes more, until the chicken is cooked through (165°F / 74°C inside) and the squash is tender with browned edges. Stir the squash once halfway.
- Make the dressing. Whisk the oil, vinegar, Dijon, honey, water, garlic, salt, and pepper until smooth.
- Prep the kale. Toss the kale with 1 tablespoon of the dressing and massage for about 1 minute, until it softens and turns bright green.
- Build the bowls. Divide the quinoa, kale, squash, and chicken between 4 bowls or meal prep containers. Top with pepitas and feta. Drizzle with the remaining dressing.
Protein Breakdown (per bowl)
Based on 4 bowls, using raw chicken weight:
- Chicken breast, about 170 g raw: about 38g
- Quinoa, about 3/4 cup cooked: about 6g
- Squash, kale, pepitas, and dressing: about 4g
- Total: about 48g, rounded down to ~45g on the image
Feta is not included. Adding 2 tablespoons per bowl gives about 3g more.
Tips for Success
- Cut everything evenly. Squash cubes and chicken pieces that are the same size cook at the same speed.
- Don’t crowd the pans. Crowded squash steams instead of caramelizing, so use two pans.
- Start the squash first. It needs more time than the chicken, and this timing finishes both together.
- Check the chicken early. Look at the thickest piece at 15 minutes, since ovens vary.
- Massage the kale. It makes the leaves tender and takes away the harsh raw taste.
- Keep the dressing separate for meal prep. Add it when you reheat or eat, so the greens stay fresh.
- Toast the pepitas. A few minutes in a dry skillet gives them a nutty crunch.
Variations
- Chicken thighs: More flavor and juicier after reheating, with about 5g less protein per bowl. Roast for 18 to 22 minutes, until 175°F (80°C).
- Rotisserie chicken shortcut: Use about 4 cups of shredded rotisserie chicken and skip the chicken roasting step. Protein will vary.
- Extra protein: Add a hard-boiled egg or 1/2 cup of chickpeas to each bowl.
- Different grain: Use brown rice, farro, or cauliflower rice.
- Different dressing: Try a lemon tahini dressing or balsamic vinaigrette.
- Spicy: Add 1/4 teaspoon cayenne to the chicken or a pinch of chili flakes to the squash.
- Add crunch and sweetness: Top with dried cranberries, sliced apple, or toasted walnuts.
Storage and Make-Ahead
- Refrigerator: Keep assembled bowls in airtight containers for up to 4 days, with the dressing in a small separate container.
- Reheat: Microwave the quinoa, squash, and chicken for 1.5 to 2 minutes, until steaming hot (165°F / 74°C). Add the kale, feta, and dressing after reheating.
- Freezer: The chicken, squash, and quinoa freeze for up to 2 months. Leave out the kale, feta, and dressing. Thaw in the fridge overnight.
- Make ahead: Cube the squash and cook the quinoa a day early, and mix the dressing up to 5 days ahead.
Frequently Asked Questions
How much protein is in each bowl? About 45g. This is an estimate based on about 170 g of raw chicken breast and about 3/4 cup of cooked quinoa per bowl, without feta.
Can I use frozen butternut squash? Yes. Roast it straight from frozen on a hot pan and add 5 to 10 minutes to the time. It will be slightly softer than fresh.
Can I use chicken thighs? Yes. They stay juicier when reheated, with a little less protein.
How do I cut butternut squash easily? Cut off both ends, then cut it where the neck meets the bulb. Peel each part, scoop out the seeds from the bulb, and cube.
Can I make these bowls vegetarian? Replace the chicken with roasted chickpeas or baked tofu. The protein will be lower.
How long do they keep? Up to 4 days in the fridge.
Can I eat it cold? Yes, though it tastes best warm. If you eat it cold, use less dressing, because it thickens in the fridge.
Healthy Chicken and Butternut Squash Bowl
Roasted chicken and caramelized butternut squash over quinoa and kale with a honey Dijon dressing. About 45g protein per bowl, easy meal prep for 4.
Ingredients
Method
- Heat the oven. Preheat the oven to 425°F (220°C). Line two large sheet pans with parchment paper.
- Roast the squash. Toss the squash with 1 tablespoon oil, 1/2 teaspoon paprika, 1/2 teaspoon garlic powder, 1/2 teaspoon salt, and the pepper. Spread it in a single layer on the first pan. Roast for 10 minutes.
- Cook the quinoa. While the squash roasts, combine the rinsed quinoa, water, and 1/4 teaspoon salt in a pot. Bring to a boil, cover, and reduce to low. Cook for 15 minutes, then turn off the heat and let it sit, covered, for 5 minutes. Fluff with a fork.
- Add the chicken. Toss the chicken with 2 teaspoons oil, 1 teaspoon garlic powder, 1 teaspoon paprika, the thyme, 3/4 teaspoon salt, and 1/2 teaspoon pepper. Spread it on the second pan. When the squash has roasted for 10 minutes, stir the squash and put both pans in the oven.
- Roast. Roast for 15 to 18 minutes more, until the chicken is cooked through (165°F / 74°C inside) and the squash is tender with browned edges. Stir the squash once halfway.
- Make the dressing. Whisk the oil, vinegar, Dijon, honey, water, garlic, salt, and pepper until smooth.
- Prep the kale. Toss the kale with 1 tablespoon of the dressing and massage for about 1 minute, until it softens and turns bright green.
- Build the bowls. Divide the quinoa, kale, squash, and chicken between 4 bowls or meal prep containers. Top with pepitas and feta. Drizzle with the remaining dressing.
Notes
• Chicken breast: It has the most protein. It dries out easily, so cut it in even cubes and don’t overbake. Boneless thighs also work, see Variations.
• Butternut squash: Pre-cut squash saves a lot of time. If you cut your own, a sharp peeler and a heavy knife make it easier.
• Quinoa: Rinse it for about 30 seconds to remove its natural bitter coating.
• Kale: Lacinato (dinosaur) kale is tender and less bitter than curly kale. Baby spinach also works.
• Dijon and honey: Together they make a sweet-tangy dressing that sticks to the grains and greens.
