Easy Chicken Sausage Sweet Potato Bowl (High Protein, Quick Dinner, Great for Meal Prep)

Victoria Schaeffer
Apr 26
2 min read

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This is one of those dinners I make when I want something healthy, filling, and genuinely good without needing to think too hard. It uses simple ingredients, takes very little effort, and somehow tastes way better than it should for how easy it is.

You’ve got crispy sweet potatoes, zucchini, juicy chicken sausage, fluffy rice, and a creamy sweet-savory sauce that pulls everything together. And you can store 4 servings in these 4 meal prep bowls and sauce jars for quick, reheatable lunches Monday-Thursday.

It’s also great for meal prep because everything reheats well.

If you’re trying to eat more protein, more vegetables, or just stop ordering takeout three nights a week, start here.

What You’ll Need

For the Bowl

1 (16 oz) package Amylu Chicken Sausage, diced
2 large sweet potatoes, peeled and diced
2 large zucchini, diced
Olive oil spray (I use this spray bottle)
Cajun seasoning
1.5 cups dry rice
2 cups water

For the Sauce

1/4 cup avocado mayonnaise
1 teaspoon sweetener (I use this Gentle Sweet)
2 teaspoons coconut aminos
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
Squeeze of Dijon mustard
Pinch or two of salt

How I Make It

1. Start the Rice First

Add your rice and water to the rice cooker and let that do its thing while you make everything else. It'll take about 35 minutes.

2. Cook the Sweet Potatoes

Add the diced sweet potatoes to your air fryer basket.

Spray with olive oil, add a few good shakes of Cajun seasoning, and air fry at 400 degrees for 15 minutes.

They should start getting soft and a little golden.

3. Add the Zucchini

Now toss in the diced zucchini.

Spray again with a little olive oil, season once

more, and cook another 8 minutes.

At this point your kitchen should smell very good.

4. Add the Chicken Sausage

Add the diced Amylu Chicken Sausage, shake everything around, and air fry another 10 minutes.

The sausage gets browned, the zucchini softens, and the sweet potatoes finish crisping up.

5. Mix the Sauce

While that cooks, stir together:

mayo
sweetener
coconut aminos
onion powder
garlic powder
Dijon mustard
salt

6. Build the Bowl

Add to each bowl:

1/2 cup cooked rice
1/4 of the sweet potato mixture
Generous spoonful of sauce

That’s it.

Dinner done.

High Protein Swap

If you want even more protein, swap the sausage for small chunks of chicken breast.

Just season the chicken with Cajun seasoning and cook it the same way until fully cooked and lightly browned.

It’s a leaner option and works perfectly in this bowl.

Macros (Approximate)

With Chicken Sausage (4 servings)

Per Serving

Calories: ~505
Protein: ~21g
Carbs: ~55g
Fat: ~22g

With Chicken Breast Swap