Crispy Roast Chicken Breast with Warm Sweet Potato Salad
Golden-brown, juicy roast chicken paired with tender sweet potato and a tangy, fiber-rich sauerkraut slaw. A balanced, protein-rich option perfect for steadying blood sugar and easing into a restful night's sleep while traveling.
Prep
10 min
Cook
30 min
Total
45 min
Makes
1 serving
Created together. Shared with you.
Made by Krista + Lila
Krista created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Comfort before bed
Finish the evening satisfied, not stuffed
A well-portioned evening meal can help you avoid going to bed hungry. Notice which timing and portion feel most comfortable for you.
Notice: dinner timing + comfort
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
30 min
Total
45 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Mixing bowl · Knife and cutting board
Time saver
To make this a seamless travel-friendly meal prep, you can roast the chicken and sweet potato up to 3 days in advance and store them in an airtight container; simply reheat and toss with fresh sauerkraut before serving.
Do these three things first
- 1Preheat your oven to 400%F (200%C).
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Preheat your oven to 400%F (200%C)
- 01
Preheat your oven to 400%F (200%C)
Preheat your oven to 400%F (200%C). Line a medium baking sheet with parchment paper.
Tap card to mark done - 02
Scrub the sweet potato and cut it…
Scrub the sweet potato and cut it into 0.5-inch (1.3cm) cubes. Peel and chop the small red onion.
Tap card to mark done - 03
Toss the sweet potato and onion cubes…
On one side of the baking sheet, toss the sweet potato and onion cubes with half of the olive oil and a pinch of salt until coated. Spread them out into a single layer.
Look for: coated
Tap card to mark done - 04
Pat the chicken breast dry
Pat the chicken breast dry with a paper towel. Rub the remaining olive oil, garlic powder, dried thyme, salt, and black pepper evenly over the chicken breast. Place the chicken on the empty side of the baking sheet.
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Roast in the preheated oven for 25…
Roast in the preheated oven for 25 to 30 minutes, or until the sweet potatoes are tender when pierced with a fork and the chicken is fully cooked (the thickest part of the chicken should reach an internal temperature of 165%F (74%C)).
Look for: the sweet potatoes are tender when pierced with a fork and the chicken is fully cooked (the thickest part of the chicken should reach an internal temperature of 165%F (74%C))
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Transfer the chicken breast to a cutting…
Transfer the chicken breast to a cutting board and let it rest for 5 minutes before slicing.
Allow: 5 minutes
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Gently toss the warm roasted sweet potato…
In a small bowl, gently toss the warm roasted sweet potato and onion with the cold sauerkraut to combine.
Tap card to mark done - 08
Serve the sliced warm chicken breast alongside…
Serve the sliced warm chicken breast alongside the sweet potato and sauerkraut salad.
Ready when: everything is assembled and ready to enjoy
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