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+ servings

Blackened Chicken Brown Rice Bowls

Blackened Chicken Brown Rice Bowls with Avocado Cream: A healthy, hearty way to get your grains, veggies and good fats! And SO good. 
Course Main Course
Cuisine American
Keyword rice bowls, blackened chicken, healthy bowls, grain bowls
Prep Time 15 minutes
Cook Time 45 minutes
Servings 4 people
Calories 375kcal
Author Nicole
Cost $30


  • Cast iron skillet
  • sheet pan


  • 3 cups chopped sweet potato (about 1/4 inch pieces)
  • 2 tbsp + 2 tsp olive oil, divided
  • 1 1/4 tsp kosher salt, divided
  • 1/2 tsp ground cumin
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1 tsp oregano
  • 1 tsp onion powder
  • cayenne pepper (optional)
  • 1 lb chicken tenders
  • 3/4 cup chopped onion
  • 1 1/2 cups shaved brussels sprouts
  • 2 large garlic cloves, minced
  • 1 cup black beans, rinsed
  • 2 10-ounce packages Trader Joe's organic frozen brown rice (you can also make your own rice or use less than the recipe calls for)
  • 1/2 cup chopped cilantro, plus more for garnish

Avocado Cream

  • 1 large avocado
  • 1/4 cup plain Greek yogurt
  • 1 tablespoon + 1 tsp fresh lemon juice
  • salt to taste


  • Preheat oven to 375 degrees. Add sweet potato to a large bowl along with 1 1/2 tablespoons olive olive, 1/2 teaspoon salt and cumin. Toss to combine everything together. Spread on a baking sheet and roast until soft, about 15-20 minutes. 
  • While the sweet potato cooks, add the garlic powder, paprika, oregano, onion powder, and 3/4 teaspoon salt to a small bowl. Add chicken to the same bowl you tossed the sweet potato in, toss with spice mix until evenly coated. 
  • Heat a large cast iron skillet to a medium heat. Add 2 teaspoons of olive oil. Once the pan is hot, add chicken. Cook until blackened and cooked through, about 3-4 minutes on one side and 2-3 minutes on the other. Remove from the pan. 
  • Add remaining olive oil the pan along with onion, Brussels sprouts and garlic. Sauté until onion, Brussels and garlic and all softened, about 5 minutes. Add black beans, cook another 1-2 minutes. Season with a little bit of salt and pepper. Remove from heat until sweet potatoes are cooked. 
  • Cook rice according to package directions. Toss with chopped cilantro and season with salt and pepper. 
  • To assemble. Put rice in the bottom of 4 bowls. Top with onion Brussels sprout mixture, sweet potatoes and chicken. Drizzle with avocado cream (I like to put the cream in a small ziplock bag and cut the tip off to drizzle easily) and sprinkle with cilantro. 

Avocado Cream

  • Put avocado in a bowl. Mash really well with a fork. Add Greek yogurt. Continue to mash so you have very little lumps. Add lemon juice, whisk until smooth. Season with salt and pepper. 


Calories: 375kcal