Warm roasted butternut squash, tender chicken, crisp Brussels sprouts, sweet apple, and a creamy maple Dijon sauce come together in this easy protein-packed fall bowl. It has all those cozy autumn flavors while still feeling fresh and light enough for early fall. Even better, everything can be prepped ahead for a quick lunch or weeknight dinner.
Servings: 4
Prep Time: 15 minutes
Cook Time: 25–30 minutes
Total Time: 40–45 minutes
Ingredients
For the Chicken
- 1¼ lbs boneless, skinless chicken breast
- 1 teaspoon avocado oil
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- ½ teaspoon dried thyme
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
For the Harvest Vegetables
- 2 cups butternut squash, peeled and cut into small cubes
- 2 cups Brussels sprouts, trimmed and halved
- 2 teaspoons avocado oil
- ½ teaspoon garlic powder
- ½ teaspoon dried thyme
- Sea salt and black pepper, to taste
For the Bowls
- 1 cup cooked quinoa
- 1 small crisp apple, such as Pink Lady or Honeycrisp, diced
- ¼ cup dried cranberries
- 2 tablespoons chopped pecans, optional
Creamy Maple Dijon Greek Yogurt Sauce
- ½ cup plain nonfat Greek yogurt
- 2 tablespoons Dijon mustard
- 1 tablespoon pure maple syrup
- 1 tablespoon apple cider vinegar
- ¼ teaspoon garlic powder
- Pinch of sea salt
- Black pepper, to taste
- 1–2 tablespoons water, as needed to thin
Instructions
1. Roast the Vegetables
Preheat the oven to 425°F.
Add the butternut squash and Brussels sprouts to a large baking sheet. Drizzle with avocado oil and season with garlic powder, thyme, salt, and pepper.
Toss everything together and spread into an even layer. Roast for 22–28 minutes, tossing halfway through, until the squash is tender and the Brussels sprouts are lightly browned around the edges.
2. Cook the Chicken
While the vegetables roast, cut the chicken into bite-sized pieces or leave the breasts whole and slice them after cooking.
Season with garlic powder, smoked paprika, thyme, salt, and pepper.
Heat avocado oil in a large skillet over medium-high heat. Cook the chicken until golden on the outside and cooked through to 165°F, approximately 6–8 minutes for bite-sized pieces.
3. Make the Maple Dijon Sauce
In a small bowl, whisk together the Greek yogurt, Dijon mustard, maple syrup, apple cider vinegar, garlic powder, salt, and pepper.
Add water, one tablespoon at a time, until the sauce reaches your preferred consistency.
4. Assemble the Bowls
Divide the cooked quinoa among four bowls.
Top each with chicken, roasted butternut squash and Brussels sprouts. Add diced apple and a small sprinkle of dried cranberries.
Drizzle with the creamy maple Dijon Greek yogurt sauce. Finish with chopped pecans, if desired.
Tips
Meal prep: Roast the vegetables and cook the chicken ahead of time and store them separately in the refrigerator. When you’re ready to eat, warm the chicken, vegetables, and quinoa, then add the cold apple and sauce.
Keep the apple fresh: If you’re preparing the bowls ahead, wait to cut the apple until serving or toss the diced apple with a little lemon juice to help prevent browning.
Save time: Pre-cut butternut squash and microwaveable quinoa make this an especially easy weeknight meal.
Adjust the grains: The quinoa amount is 1 cup cooked for the entire four-serving recipe, or about ¼ cup per bowl. You don’t need a large serving of grains because the squash, vegetables, and apple make the bowl plenty filling.
For extra crunch: Add the chopped pecans, but keep the portion small. A little goes a long way and helps keep the bowl within the 425–450 calorie range.
Make it your own: Spinach or mixed greens can be added underneath the warm ingredients for extra vegetables without adding many calories.
Nutrition
Approximately 440 calories | 43g protein | 46g carbohydrates | 10g fat | 7g fiber per serving
Nutrition will vary slightly depending on the Greek yogurt, chicken, quinoa, dried cranberries, and optional toppings used.
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