This chicken and sweet potato recipe proves that the proper cooking technique can turn simple ingredients into a delectable feast.
We pan-sear the chicken thighs skin-side down on medium heat to seal in the moisture and create a crispy exterior before baking them with the well-seasoned vegetables.
With most of the cooking time being hands-off, you can focus on other tasks while waiting for the dish to get perfectly cooked in the oven.
How Healthy Is Our Recipe?
Today’s chicken and sweet potato provide a host of nutrients for your diet—protein, dietary fiber, vitamins, and minerals.
Our chefs opt for skin-on, bone-in chicken thighs as the primary protein source for this baked creation. This dark meat cut has a reputation for being a good source of complete protein. Hence, you will gain 26.4 g of high-quality protein per serving, up to 53% of the recommended daily value.
Since keeping the chicken skin will add a few calories to the dish, we’ve adjusted the amount of olive oil used during the cooking process (1 1/2 tbsp for four servings).
Nutritionally, each serving contains 508 calories with 7.2 g of saturated fat and around 574.2 mg of sodium—considered a diet-compatible main course.
Ingredients You'll Need
This restaurant-worthy dish only calls for some pantry-ready items that will hardly go out of stock at your local grocery store. Also, if your favorite vegetables are in season, feel free to use them as alternatives.
Here’s what you will need to add to your shopping cart.
Chicken: For baking at high temperatures, we choose skin-on, bone-in chicken thighs over chicken breasts as their higher fat content helps lower the risk of overcooked, rubbery chicken. Since the oven may take quite some time to crisp up the chicken skin, we suggest having an extra pan-searing step.
Sweet potatoes: With a palatable flavor profile—a caramel-like taste followed by earthy undertones, sweet potatoes pair excellently with various savory dishes.
Red onion: The flavor of raw red onion leans more on the assertive side—sharp and slightly spicy. However, once cooked, its pungency starts to mellow, becoming sweeter with a smoky aftertaste.
Cajun seasoning: Consisting of paprika, cayenne, garlic powder, and black pepper, this Louisiana-originated spice blend adds a pleasing heat to the bed of vegetables.
Other spices and herbs: To further intensify the flavor, we call for an extra sprinkle of paprika, garlic powder, oregano, salt, and black pepper.
How to Store and Reheat Leftovers
1. How to Store
Once removed from the oven, the chicken and sweet potato should be consumed within 2 hours for the best quality.
If you end up with some leftovers, you can place them in an airtight freezer-safe container and store them in the fridge for 3-4 days or in the freezer for up to 3 months.
2. How to Reheat
To reheat, add the leftover chicken and sweet potato on a baking tray, drizzle a tablespoon of olive oil, and bake them in a preheated oven at 360 °F for 10 minutes.
Reheating frozen leftovers is not advisable since the food tends to reheat unevenly. To prevent this, you should thaw them in the fridge beforehand.
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Place the chicken thigh skin-side down on a cutting board. Make a few cuts into the flesh of the chicken thigh so the seasonings can absorb better.
Use a vegetable peeler to peel away the skin of the sweet potato. Discard the skin. Cut the peeled sweet potato crosswise into 1-inch thick slices, then quarter those slices into small cubes.
Slice off the stem end and the root end, then peel away the skin of the red onion. Halve the peeled red onion lengthwise, then quarter each half into small chunks.
Finely mince the fresh parsley.
Marinate the chicken thigh: On a large platter, add 20 oz skin-on, boneless chicken thigh, 1/2 tsp garlic powder, 1/2 tsp paprika, and 1/2 tsp salt. With your hands, massage the seasonings evenly onto both sides of the chicken thigh.
Pan-sear the well-seasoned chicken thigh: Place a large cast-iron pan over medium heat, and add 1 1/2 tbsp olive oil. When the oil is ready, add 20 oz skin-on, bone-in chicken thigh. Pan-sear the skin side of the chicken thighs for 5 minutes. Remove the chicken thigh from the heat.
Season the vegetables: Turn off the heat. In the same pan, add 22 oz cubed sweet potato, 4 oz red onion, 1 tsp Cajun seasoning, 1 tsp oregano, and 1/2 tsp black pepper. Mix well. Preheat the oven to 425°F to prepare for the next step.
Bake all the ingredients: Arrange the pan-seared chicken thighs on top of the vegetables. Place the cast-iron pan with chicken and vegetables in the preheated oven and bake at 425°F for 35 minutes.
Garnish and serve: Remove the cast-iron pan from the oven, then sprinkle 2 tbsp chopped parsley onto the chicken and vegetables. Transfer your desired portion onto a serving plate. Enjoy!
Chicken and Sweet Potato
Amount Per Serving (1 serving)
Calories 507Calories from Fat 261
% Daily Value*
Saturated Fat 7.2g
Trans Fat 0.1g
Polyunsaturated Fat 5.5g
Monounsaturated Fat 13.5g
Vitamin A 22539.3IU
Vitamin C 8.4mg
* Percent Daily Values are based on a 2000 calorie diet.
Tuyet Pham is an award-winning Saigonese chef who believes that joy is the secret ingredient to delicious food. At Healthy Recipes 101, Tuyet personally tests and simplifies every recipe, ensuring maximum flavor with minimal effort. With a background at prestigious French restaurants P’TI Saigon and Le Corto, Tuyet knows how to make every dish exceptional.
Luna Regina is an accomplished writer and author who dedicates her career to empowering home cooks and making cooking effortless for everyone. She is the founder of HealthyKitchen101.com and HealthyRecipes101.com, where she works with her team to develop easy, nutritious recipes and help aspiring cooks choose the right kitchen appliances.