Imagine a bowl piled high with lean chicken, crispy potatoes, sweet roasted broccoli, and a whisper of paprika‑laced olive oil. You get all the comfort of a hearty roast dinner—without the heaviness. This one‑pan dinner turns a handful of pantry staples into a balanced, flavor‑forward meal that works for rushed weeknights, mindful meal planning, and everything in between. Ready to dive in? Let’s get roasting!

Why You’ll Love These Skinny Chicken and Roast Potato Bowls

• Flavor without guilt. Each bite marries juicy roasted chicken with caramelized baby potatoes for a guilt‑free dinner that tastes indulgent.
• Speedy, no‑stress prep. A single sheet pan means you toss, spread, and slide everything into a 400 degrees oven. Cleanup? Two minutes.
• Balanced dinner in a bowl. Lean protein, complex carbs, colorful veggies—check, check, check. This recipe nails the protein‑carb pairing many busy families crave.
• Versatility galore, especially when you add the chicken. Swap veggies, spice it up with chili powder, or finish with lemon juice for a bright pop. The recipe flexes with your fridge.
• Meal‑prep hero. Portion the bowls, lids on, and you’ve got grab‑and‑go lunches all week. The potatoes stay fork‑tender, the chicken stays moist, and reheating preserves that roasted charm.
• Kid‑approved comfort. Even picky eaters love the mild paprika‑garlic crust and those golden potatoes from the oven. roasted potatoes.

This Skinny chicken and roasted potato bowl delivers nostalgic “Sunday roast” vibes in half the time—and with none of the greasy aftermath.

Health Benefits & Nutrition Highlights

Lean yet satisfying

Skinless chicken breasts pack roughly 26 g of protein per serving and little saturated fat, so you feel full without a calorie bomb.

Complex carbs for steady energy

Baby potatoes (yes, real potatoes from the oven!) provide fiber, potassium, and slow‑burning carbs that keep blood sugar on an even keel, especially when you add the chicken. They also contain resistant starch, which supports gut health.

Heart‑healthy fats

A modest tablespoon of the olive oil coats each component, adding lustrous mouthfeel plus antioxidant‑rich polyphenols.

Veggie power

Roasted broccoli contributes vitamins C and K, while optional add‑ins like asparagus or sweet potatoes raise the phytonutrient game. High‑heat roasting concentrates natural sugars, so even “broccoli skeptics” fall in love with these lightly charred florets.

Micronutrient boosters

• Garlic powder + fresh garlic = immune support, anti‑inflammatory allicin.
• Paprika supplies vitamin A and mild warmth without heavy heat.
• A finishing squeeze of lemon juice adds extra vitamin C, which helps your body absorb iron from the chicken.

With only whole‑food ingredients and zero empty calories, these bowls fit low‑carb, balanced‑macro, or “just‑eat‑real‑food” lifestyles, especially when you add the chicken.

Ingredients You’ll Need

Pantry tip: always keep potatoes from the oven ready for quick meals. Keep an extra jar of instant potatoes on hand for emergencies, but trust us—real potatoes make all the difference in texture and nutrition.

How to Make Skinny Chicken and Roast Potato Bowl

1. Preheat and prep

1. Preheat the oven to 400 °F (200 °C). Place a baking sheet (or heavy sheet pan) on the middle rack to heat up—hot metal kick‑starts crisping.
2. In a large bowl, combine halved potatoes, 1 Tbsp olive oil, half the garlic powder, paprika, Italian seasoning, and a pinch each of salt and pepper. Toss to coat until every potato glistens.

2. Roast the potatoes first

1. Carefully remove the hot pan. Add the seasoned tubers, spread in an even layer, and roast 20 – 25 minutes. The potatoes are roasting while you prep the chicken.

3. Season the chicken & broccoli

1. Meanwhile, pat chicken dry. Drizzle with 1 Tbsp olive oil, remaining garlic powder, more paprika, and chili powder (if using). Rub to coat.
2. Add the broccoli to the bowl, drizzle with the final tablespoon of the olive oil, minced garlic, and a sprinkle of salt. Toss the broccoli with 1 minute of attention so spices adhere.

4. Combine & finish

1. After 25 minutes, move the potatoes to half of the baking sheet—a quick shuffle with tongs works.
2. Arrange chicken on the cleared half; sheet next to the potatoes ensures flavors mingle, especially when you layer on a baking sheet. Scatter broccoli over and around for extra caramelized bits.
3. Roast for another 15 minutes. Halfway through, return to the oven after flipping chicken and gently stirring veggies for even browning.

5. Check for doneness

• Chicken = 165 °F internal temp, golden edges (total cooking process ensures flavors mingle while you toss together the potatoes. ~35 – 40 minutes).
• Potatoes = deeply golden, fork‑tender.
• Broccoli = charred tips yet vibrant green.

If needed, remove the potatoes or broccoli early and tent with foil while chicken finishes; this keeps textures ideal.

6. Assemble bowls

1. Slice chicken into strips.
2. Spoon the broccoli, potatoes, and sliced chicken into warm bowls.
3. Drizzle with fresh lemon juice, crack black pepper over top, and serve immediately. Serve and enjoy your new favorite bowl!

Expert Tips, Substitutions & Variations

1. Sweet swap. Sub in diced sweet potatoes for half the spuds. Their natural sugars caramelize and boost vitamin A.
2. Spice trail. Craving smoke? Add ¼ tsp chipotle chili powder. Want Mediterranean vibes? Sprinkle crumbled feta after roasting.
3. Protein flip. Use boneless thighs for deeper flavor or bone‑in chicken legs for a rustic feel (increase roast time by 10 minutes).
4. Veggie rainbow. Toss in wedges of red onion, bell peppers, or thin asparagus spears during that “second half of the baking” stage.
5. Low carb hack. Swap potatoes with cauliflower florets for fewer carbs while maintaining roasted satisfaction.
6. Skillet finish. For extra crust, sear roasted chicken 1 minute per side in a hot skillet to heat one tablespoon more olive oil, then remove from heat—restaurant‑level sear at home.
7. Sauce it up. Stir Greek yogurt, garlic, and dill into a zippy drizzle; or keep it simple with a squeeze of sriracha for chili lovers.
8. Meal planning win. Double the recipe on two sheet pan dinners are easy when you layer on a baking sheet.—refrigerate half five days, freeze the rest up to three months.

Serving, Storage & Make‑Ahead Tips

• Portion smart. Divide into meal‑prep boxes with a veg‑protein‑carb balance. Extra lemon wedges keep flavors bright when reheated.
• Fridge life: toss together the potatoes for a quick meal. 4 days in an airtight container.
• Freezer life: Up to 3 months; thaw overnight in the fridge.
• Reheat: Oven 350 °F for 8 minutes restores crispy edges; microwave 90 seconds for grab‑and‑go.
• Future‑proof prep: Marinate chicken up to 24 hours; parboil potatoes 5 minutes, dry, then chill. On cook night, everything hits the oven fast—and the potatoes to only take 25 minutes total.
• Presentation lift: Sprinkle chopped parsley before serving for color and a final fresh aroma.

More Reasons to Try This Recipe

• Budget‑friendly. Chicken, broccoli, and potatoes are economical staples.
• Kid‑tested. Mild spices and crispy roasted veggies entice young palates.
• Comfort vibes. All the warmth of a traditional roast dinner in bowl form.
• Weeknight savior. Hands‑off roasting plus quick cleanup keeps your evening free—no hovering over a stove.
• Wholesome indulgence. You get golden, roasted chicken and crispy potatoes without a deep fryer.

For an extra dose of crispy comfort, check out our flavorful Garlic Herb Roasted Potatoes recipe.

FAQs

Is KFC potato bowl healthy?

The fast‑food option is to add the chicken and cook it quickly. KFC Famous Bowl contains fried chicken, mashed potatoes, gravy, corn, and cheese—clocking in over 700 calories with high sodium. Our homemade bowl replaces fried chicken with oven‑roasted and swaps gravy‑drenched mash for roasted potatoes. The result: higher protein, lower saturated fat, and far less salt.

Can we eat chicken and potatoes together?

Absolutely. A balanced dinner pairs lean protein with complex carbs for sustained energy. Potatoes also provide potassium, which complements the amino acids in chicken for muscle recovery.

How healthy is meat and potatoes?

It depends on prep. Grilled or roasted meat plus skin‑on potatoes delivers vitamins, minerals, and fiber. Frying or slathering both in butter pushes calories sky‑high. Stick to olive oil, moderate seasoning, and roasting to keep the combo nourishing.

How long to roast potatoes for?

Halved baby potatoes roast 20–25 minutes at 400–425 °F. Thicker wedges need 35 minutes. Check for fork‑tender centers and crispy edges.

Does KFC use real potatoes?

KFC mashed potatoes start with dehydrated potato flakes blended with water, milk, and seasoning—quick but not the same texture or nutrient profile as fresh.

Are instant potatoes a processed food?

Yes. Instant mash is pre‑cooked, dehydrated, often with emulsifiers or preservatives. Fine for emergencies, but fresh potatoes on a baking sheet give superior flavor, fiber, and fewer additives.

Skinny Chicken and Roasted Potato Bowl

C. Sophie

Skinny Chicken and Roasted Potato Bowl delivers juicy protein, crispy potatoes & caramelized veggies in one easy pan—healthy comfort ready fast.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 35 minutes mins

Total Time 45 minutes mins

Course Dinner, lunch

Cuisine Modern American

Servings 4 bowls

Calories 405 kcal

Ingredients

  

1 lb (450 g) boneless skinless chicken breasts, cut into strips

1 ½ lb (680 g) baby potatoes, halved

2 cups broccoli florets

3 Tbsp olive oil, divided

1 tsp garlic powder

2 fresh garlic cloves, minced

1 tsp paprika

1 tsp Italian seasoning

½ tsp chili powder (optional)

Salt and black pepper, to taste

1 Tbsp fresh lemon juice

Chopped parsley for garnish (optional)

Instructions

 

Heat the pan

• Preheat oven to 400 °F (200 °C). Slide an empty sheet pan onto the middle rack to warm.

Season potatoes

• In a large bowl, toss halved potatoes with 1 Tbsp olive oil, half the garlic powder, paprika, Italian seasoning, salt, and pepper.

Start roasting

• Carefully spread potatoes on the hot sheet pan. Roast 20‑25 minutes until golden.

Prep chicken & broccoli

• Coat chicken with 1 Tbsp olive oil, remaining garlic powder, chili powder (if using), salt, and pepper. In the same bowl, toss broccoli with the last tablespoon of olive oil, minced garlic, and a pinch of salt.

Combine on one pan

• Push potatoes to one side. Lay chicken strips on the cleared half and scatter broccoli around them.

Finish roast

• Return pan to oven for 15 minutes, flipping chicken once. Chicken is done at 165 °F; potatoes should be fork‑tender; broccoli lightly charred.

Brighten & serve

• Drizzle fresh lemon juice over everything, sprinkle parsley, and divide into four bowls. Enjoy hot or cool for meal‑prep.

Notes

Nutrition Facts (per serving)

Calories	Fat	Sat Fat	Carbs	Fiber	Protein	Sodium
405 kcal	13 g	2 g	39 g	5 g	33 g	410 mg

Keyword Skinny Chicken and Roasted Potato Bowl