These Blackened Chicken Brown Rice Bowls feature tender chicken breast coated in a robust Cajun spice blend, served over wholesome brown rice with roasted sweet potatoes, black beans, sautéed vegetables and a creamy avocado sauce. The combination of smoky, spicy, sweet and fresh flavours makes this dish both satisfying and nutritionally balanced.

Why You’ll Love This Recipe

This recipe brings together bold seasoning and wholesome ingredients for a well-rounded meal. The blackening spices create a deeply flavorful crust on the chicken, which pairs beautifully with the natural sweetness of roasted sweet potatoes and the earthiness of brown rice. A drizzle of avocado-yogurt sauce adds creaminess and a cooling contrast to the spice. As a one-bowl meal, it is easy to portion and perfect for meal prep, weeknight dinners or casual entertaining.

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

Sweet potato, diced into ¼-inch pieces
Olive oil
Kosher salt
Ground cumin
Garlic powder
Paprika
Dried oregano
Onion powder
Cayenne pepper (optional)
Chicken breast or tenders
Onion, chopped
Brussels sprouts, shredded or chopped
Garlic cloves, minced
Black beans, rinsed and drained
Cooked brown rice
Fresh cilantro, chopped

Avocado Cream

Ripe avocado
Plain Greek yogurt
Fresh lemon juice
Salt, to taste

Directions

Preheat the oven to 375 °F (190 °C).
In a bowl, toss the diced sweet potato with olive oil, a pinch of salt and ground cumin. Spread in a single layer on a baking sheet and roast for 15–20 minutes, until tender and lightly browned.
Meanwhile, combine garlic powder, paprika, oregano, onion powder, cayenne (if using) and salt in a small bowl. Rub the chicken pieces with a little olive oil, then coat evenly with the spice blend.
Heat a heavy skillet over medium heat. Add the spiced chicken and cook 3–4 minutes per side, until blackened at the edges and cooked through. Remove from the pan and keep warm.
In the same skillet, add a drizzle of olive oil if needed. Sauté onion, Brussels sprouts and garlic for 4–5 minutes, until softened. Stir in black beans and season with salt and pepper.
Prepare the brown rice according to package instructions. Fluff with a fork and stir in chopped cilantro.
For the avocado cream, mash the avocado until smooth. Stir in Greek yogurt, lemon juice and salt until creamy.
To assemble, divide the rice among bowls. Top with roasted sweet potatoes, the vegetable-bean mixture and sliced blackened chicken. Drizzle with avocado cream and garnish with extra cilantro.

Servings and timing

Prep time: 15 minutes
Cook time: 45 minutes
Total time: 1 hour
Servings: 4

Variations

Cauliflower Rice: Swap brown rice for cauliflower rice for a low-carb option.
Smoked Paprika: Use smoked paprika instead of regular paprika for a deeper smoky flavour.
Protein Alternatives: Substitute chicken with shrimp, salmon or firm tofu, adjusting cooking time accordingly.
Vegetable Swaps: Replace Brussels sprouts with bell peppers, zucchini or kale to suit your preference.
Extra Heat: Increase the cayenne or add a pinch of chili powder for more spice.

Storage/Reheating

Storage: Cool all components to room temperature and store separately in airtight containers in the refrigerator for up to four days.
Freezing: Freeze rice and chicken each in their own container for up to two months. Thaw overnight in the refrigerator before reheating.
Reheating: Warm rice and chicken in a skillet over medium heat, adding a splash of water or broth as needed. Microwave assembled bowls in 30-second intervals, stirring between, until heated through.

FAQs

What is blackened chicken?

Blackened chicken is prepared by coating the meat in a blend of spices—commonly paprika, garlic powder, onion powder, oregano and cayenne—then searing it in a very hot skillet. The high heat chars the surface, creating a deeply flavored crust.

Can I use chicken thighs instead of breast?

Yes. Boneless, skinless chicken thighs can be substituted; they tend to remain juicier. Adjust cooking time by a few minutes if needed to reach an internal temperature of 165 °F (74 °C).

How do I make this recipe gluten-free?

All core ingredients are naturally gluten-free. To ensure the dish remains free of gluten, check labels on spice blends and any packaged items such as beans or rice.

Is it possible to meal-prep this recipe?

Absolutely. Roast the sweet potatoes, cook the chicken and rice, and prepare the vegetable mixture and avocado cream in advance. Store each component separately and assemble when ready to eat.

Can I omit the avocado cream?

Yes. You may substitute with sour cream, Greek yogurt with lime juice or a dairy-free cashew cream for a similar tangy, creamy element.

What if I don’t have brown rice?

You may use white rice, quinoa or farro instead. Adjust cooking times according to the grain’s package instructions.

How long will leftovers last?

Properly stored in the refrigerator, leftovers will keep for up to four days. Reheat thoroughly before serving.

Can I make this dish spicier or milder?

To increase heat, add more cayenne or a pinch of chili powder. To reduce spice, omit cayenne and use smoked paprika in moderation.

How should I reheat without drying out the chicken?

Reheat chicken gently in a skillet with a small amount of oil or broth over medium-low heat, covering the pan to retain moisture.

What toppings go well with these bowls?

Consider adding sliced avocado, pickled onions, fresh lime wedges, chopped green onions or crumbled queso fresco for extra flavor and texture.

Conclusion

Blackened Chicken Brown Rice Bowls offer a versatile, flavour-packed meal that balances spice, sweetness and freshness in every bite. Whether you’re seeking a hearty weeknight dinner, an easy meal-prep option or a dish to impress family and friends, this recipe delivers both simplicity and depth of flavour. Adjust proteins, grains and vegetables to suit your tastes, and enjoy a nourishing bowl that satisfies every time.

Blackened Chicken Brown Rice Bownls