Harvest Bowl with Wild Rice (Print Version)

Hearty kale, wild rice, roasted chicken, sweet potatoes, apples, almonds, and creamy goat cheese in one bowl.

# What You'll Need:

→ Proteins

01 - 2 boneless, skinless chicken breasts (approximately 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 and 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)

→ 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

# Directions:

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 internal temperature of 165°F and sweet potatoes are tender. Allow chicken to 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 excess liquid.
06 - Whisk together balsamic vinegar, extra virgin olive oil, Dijon mustard, honey, minced garlic, salt, and pepper until emulsified.
07 - Combine chopped kale with a drizzle of balsamic dressing and a pinch of salt. Massage for 1 to 2 minutes until tender.
08 - Create individual bowls with a bed of massaged kale. Layer wild rice, roasted sweet potatoes, sliced chicken, diced apple, sliced almonds, and crumbled goat cheese. Drizzle with remaining balsamic dressing.
09 - Serve immediately while components are at optimal temperature.

# Expert Suggestions:

01 -
  • It comes together in under an hour and actually tastes like you spent all day thinking about it.
  • Everything roasts at once, which means one baking sheet, minimal cleanup, and maximum flavor.
  • The contrast of textures—creamy, crunchy, tender, and hearty—makes every single bite interesting.
  • It's naturally gluten-free and feels restaurant-quality enough to serve to people you're trying to impress.
02 -
  • Massaging the kale is non-negotiable—raw kale is tough and unpleasant, but three minutes of hand-massage with a tiny bit of salt and dressing transforms it into something tender and craveable.
  • Slice the apple last and assemble the bowls immediately before serving, or it will brown and lose its bright color and crisp texture.
  • If your wild rice seems dry after cooking, add a splash of warm water to plump it back up rather than letting it sit as hard, dense grains.
03 -
  • Toast your almonds in a dry skillet for 3-4 minutes while the rice cooks—they'll smell incredible and taste so much better than raw ones.
  • Make the dressing at least 30 minutes ahead so the flavors meld; it actually gets better as it sits, and you can thin it with water if it seems too strong.
  • If you're cooking for people with nut allergies, simply omit the almonds or swap them for sunflower seeds, and the bowl loses nothing in the trade.
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