Hearty Kale Wild Rice Bowl (Printable Version)

Vibrant kale and wild rice bowl topped with roasted chicken, sweet potatoes, apple, almonds, goat cheese and tangy dressing.

# Ingredient List:

→ Proteins

01 - 2 boneless, skinless chicken breasts (about 14 oz)
02 - 1 tablespoon olive oil
03 - 1/2 teaspoon kosher salt
04 - 1/4 teaspoon black pepper

→ Grains

05 - 1 cup uncooked wild rice
06 - 2 cups water or chicken broth

→ Vegetables & Fruit

07 - 1 large sweet potato, peeled and diced
08 - 1 tablespoon olive oil
09 - 1/2 teaspoon smoked paprika
10 - 1/2 teaspoon salt
11 - 4 cups chopped kale, stems removed
12 - 1 medium apple, cored and diced (Honeycrisp or Fuji recommended)

→ Toppings

13 - 1/3 cup sliced almonds, toasted
14 - 1/2 cup crumbled goat cheese

→ Balsamic Dressing

15 - 1/4 cup balsamic vinegar
16 - 1/4 cup extra virgin olive oil
17 - 1 teaspoon Dijon mustard
18 - 1 teaspoon honey
19 - 1 small garlic clove, finely minced
20 - Salt and pepper to taste

# How-To Steps:

01 - Preheat oven to 400°F. Line a baking sheet with parchment paper.
02 - Toss diced sweet potato with 1 tablespoon olive oil, smoked paprika, and 1/2 teaspoon salt. Spread on half of the baking sheet.
03 - Rub chicken breasts with 1 tablespoon olive oil, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Place on the other half of the baking sheet.
04 - Roast for 25 to 30 minutes, flipping sweet potatoes halfway through, until chicken reaches an internal temperature of 165°F and sweet potatoes are tender. Let chicken rest 5 minutes, then slice.
05 - Rinse rice under cold water. Combine rice and water or broth in a saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 35 to 40 minutes until tender. Drain any excess liquid.
06 - Whisk together balsamic vinegar, extra virgin olive oil, Dijon mustard, honey, minced garlic, salt, and pepper until emulsified.
07 - Massage chopped kale with a drizzle of dressing and a pinch of salt for 1 to 2 minutes until tender.
08 - Layer massaged kale as the base of each bowl. Top with wild rice, roasted sweet potatoes, sliced chicken, diced apple, toasted almonds, and crumbled goat cheese. Drizzle with balsamic dressing.
09 - Serve immediately while components are warm.

# Expert Advice:

01 -
  • It comes together in under an hour and feels sophisticated enough to serve guests, but simple enough for a Tuesday lunch.
  • Every bite has texture and flavor happening at once—nutty, sweet, savory, creamy, and bright.
  • The recipe scales effortlessly and keeps well in the fridge, making it perfect for meal prep without tasting like meal prep.
02 -
  • If your sweet potatoes are much larger than mine, cut them smaller—they need to roast in the same time as the chicken, so size consistency is everything.
  • The kale massage is not optional theater; it genuinely transforms the texture and flavor, making it pleasant instead of aggressively bitter.
  • Don't skip the rest period on the chicken—it reabsorbs the juices and stays tender instead of drying out as it cools.
03 -
  • If you're short on time, rotisserie chicken works beautifully here and cuts your cooking time down significantly—no judgment, only practicality.
  • Toasting the almonds in a dry skillet for 2-3 minutes before adding them makes them taste almost buttery, and it's a two-minute investment that lifts the entire bowl.
  • Make extra dressing; you'll want more than you think, and it's wonderful on salads, roasted vegetables, or even drizzled over avocado toast.
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