Fall Chicken Harvest Bowl: High-Protein but Gluten-Free

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Dive into autumn with the Fall Chicken Harvest Bowl. This dish bursts with cozy, seasonal vibes.

Picture juicy chicken, roasted butternut squash, and crisp Brussels sprouts. Add tart apples and fragrant thyme. Every bite feels like a crisp fall day.

It’s perfect for healthy eaters. Gluten-free quinoa forms the base. Chicken delivers protein power. Veggies pack fiber and vitamins. You get a balanced, satisfying meal.

This recipe is a breeze to make. Roast everything on one sheet pan. Minimal cleanup, maximum flavor. It’s great for busy evenings or meal prep. Customize with nuts or a balsamic drizzle. Serve it warm for comfort or cold for a fresh twist.

Impress your family or guests. The vibrant colors pop. The flavors sing. This bowl brings fall to your table.

Why Choose This Recipe?

This Fall Chicken Harvest Bowl offers a wholesome twist on comfort food. It’s gluten-free and adaptable for low-carb diets. The dish is packed with nutrient-dense ingredients like kale and butternut squash.

These provide vitamins A, C, and fiber. Unlike heavy traditional fall dishes, this bowl keeps things light yet satisfying. You control the ingredients, ensuring no hidden sugars or additives.

It’s budget-friendly, using affordable staples like chicken and seasonal produce. Preparing it at home saves money compared to takeout.

The recipe is also flexible, letting you tweak flavors or swap ingredients. It’s a one-bowl meal, minimizing cleanup. This makes it perfect for busy schedules or cozy nights in.

Why This Recipe Works

• Balanced Ingredient Ratios: The mix of protein, veggies, and healthy fats ensures satiety and flavor.
• Roasting Method: High-heat roasting caramelizes the squash and enhances its sweetness.
• Flavor Harmony: Savory chicken pairs with earthy kale and sweet cranberries for a cohesive taste.
• Dietary Compatibility: Naturally gluten-free and easily modified for keto or paleo diets.
• Texture Variety: Crisp kale, tender chicken, and creamy squash create a delightful mouthfeel.
• Simple Techniques: Basic roasting and sautéing make this approachable for all skill levels.

Essential Ingredients

• Chicken Breast: 1.5 lbs (boneless, skinless, cut into 1-inch cubes)
• Butternut Squash: 1 medium (about 4 cups, peeled and cubed)
• Kale: 4 cups (chopped, stems removed)
• Dried Cranberries: 1/2 cup (unsweetened for low-carb)
• Pecans: 1/2 cup (chopped, toasted)
• Olive Oil: 3 tbsp (divided)
• Garlic: 2 cloves (minced)
• Maple Syrup: 1 tbsp (optional, omit for keto)
• Apple Cider Vinegar: 1 tbsp
• Dijon Mustard: 1 tsp
• Salt: 1 tsp (divided)
• Black Pepper: 1/2 tsp (divided)
• Ground Cinnamon: 1/2 tsp
• Fresh Rosemary: 1 tbsp (chopped, optional)

Substitutions:

• Chicken: Swap for turkey breast or tofu for vegetarian.
• Butternut squash: Use sweet potatoes or acorn squash.
• Kale: Substitute spinach or arugula.
• Pecans: Try walnuts or almonds.
• Maple syrup: Replace with sugar-free sweetener for keto.

Optional Toppings:

• Feta cheese (1/4 cup, crumbled)
• Avocado slices
• Pomegranate seeds

Equipment Needed

• Large baking sheet
• Parchment paper
• Large skillet
• Mixing bowls (2 medium)
• Whisk
• Cutting board
• Chef’s knife
• Measuring cups and spoons
• Tongs
• Oven mitts

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How To Make Fall Chicken Harvest Bowl

1. Preheat Oven. Set to 400°F (200°C). Line a baking sheet with parchment paper.
2. Prepare Squash. Peel and cube butternut squash into 1-inch pieces. Place in a mixing bowl.
3. Season Squash. Add 1 tbsp olive oil, 1/2 tsp salt, 1/4 tsp pepper, and cinnamon. Toss to coat.
4. Roast Squash. Spread squash evenly on the baking sheet. Roast for 25-30 minutes until tender and golden. Flip halfway.
5. Cook Chicken. Heat 1 tbsp olive oil in a skillet over medium heat. Add chicken cubes, 1/2 tsp salt, and 1/4 tsp pepper. Cook for 8-10 minutes, stirring occasionally, until golden and cooked through (165°F internal temperature).
6. Sauté Kale. In the same skillet, add 1 tbsp olive oil and minced garlic. Cook for 30 seconds. Add kale. Sauté for 3-4 minutes until wilted.
7. Make Dressing. In a small bowl, whisk apple cider vinegar, Dijon mustard, and maple syrup (if using). Set aside.
8. Toast Pecans. In a dry skillet over low heat, toast pecans for 2-3 minutes until fragrant. Stir often to avoid burning.
9. Assemble Bowls. Divide roasted squash, chicken, and kale among four bowls. Sprinkle with cranberries and pecans. Drizzle with dressing.
10. Add Optional Toppings. Garnish with feta, avocado, or pomegranate seeds if desired. Serve warm.

Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 4

Tips For Success

• Cube Squash Evenly: Uniform pieces ensure even roasting.
• Don’t Overcrowd the Pan: Spread squash in a single layer for caramelization.
• Pat Chicken Dry: This helps achieve a golden crust when cooking.
• Massage Kale: Rubbing kale with oil softens it for better texture.
• Toast Pecans Lightly: Watch closely to prevent burning.
• Make Ahead: Roast squash and cook chicken up to 2 days in advance. Store separately.
• Freezing Option: Freeze cooked chicken and squash in airtight containers for up to 3 months.
• Reheat Gently: Use a low oven (300°F) to warm components without drying them out.

Nutritional Information

Approximate values per serving (1/4 of recipe, without optional toppings):

• Calories: 420 kcal
• Fat: 20g (4g saturated)
• Protein: 32g
• Carbohydrates: 30g
• Net Carbs: 24g (with unsweetened cranberries, no maple syrup)
• Fiber: 6g

Note: Values vary by ingredient brand. Check labels for gluten-free or keto compliance. Adjust portion sizes for different dietary needs.

Customizing The Recipe

This recipe is highly adaptable. Swap chicken for grilled tofu or tempeh for a vegetarian version. Add a kick with cayenne pepper or chili flakes in the dressing.

Mix in roasted Brussels sprouts for extra veggies. Try different nuts like almonds for a new crunch. Experiment with herbs like thyme or sage for a woodsy flavor.

For a creamier dressing, blend avocado with the vinegar and mustard. Add a sweet touch with roasted apples or pears. You can also swap cranberries for raisins or chopped dates. Tailor the bowl to your taste or dietary needs.

Common Mistakes To Avoid

• Overcooking Kale: Sauté briefly to keep it vibrant and tender.
• Undercooking Squash: Ensure it’s fork-tender for the best texture.
• Skipping Seasoning: Season each component for balanced flavor.
• Burning Pecans: Toast on low heat and stir constantly.
• Overcrowding The Baking Sheet: This leads to steaming instead of roasting.
• Using Wet Chicken: Pat dry to avoid steaming in the skillet.
• Skipping The Dressing: It ties the flavors together.

Storage And Reheating

Store leftovers in airtight containers in the fridge for up to 4 days. Keep components separate to maintain texture. Freeze chicken and squash for up to 3 months.

Avoid freezing kale or dressing, as they lose quality. Reheat chicken and squash in a 300°F oven for 10-12 minutes or microwave in 30-second intervals.

Add fresh kale and dressing after reheating. Use glass containers to avoid staining from squash. Label containers with dates for freshness.

Pairing Suggestions

Pair this bowl with a light, crisp apple cider (non-alcoholic for keto). A side of cauliflower mash complements the fall flavors.

For dessert, try a keto pumpkin mousse or gluten-free apple crisp. A green salad with walnuts adds extra crunch.

Sparkling water with a lemon twist keeps things refreshing. These pairings enhance the dish’s cozy, autumnal vibe while staying dietary-friendly.

Frequently Asked Questions

Can I Use Pre-Cut Squash?

Yes. Pre-cut squash saves time. Ensure pieces are uniform for even roasting. Check for freshness to avoid mushy texture.

Is This Recipe Keto-Friendly?

Yes, with tweaks. Omit maple syrup and use unsweetened cranberries. Check net carbs to fit your keto plan.

Can I Make This Vegetarian?

Absolutely. Swap chicken for tofu or tempeh. Add extra veggies like roasted mushrooms for heartiness.

How Do I Prevent Soggy Kale?

Sauté briefly over medium heat. Don’t overcook. Massage with oil before cooking for better texture.

Can I Prep This In Advance?

Yes. Roast squash and cook chicken up to 2 days ahead. Store separately in the fridge.

How Long Does It Last In The Fridge?

Up to 4 days in airtight containers. Keep components separate to maintain freshness.

Can I Freeze The Dressing?

No. The dressing loses quality when frozen. Make fresh or store in the fridge for up to 5 days.