This healthy soul bowl recipe is a healthier and more nutritious version of a few classic soul food favorites. It’s packed with lean protein and fiber that will keep you full for hours. So enjoy all the flavors and textures of soul food without any of the guilt!
Frequently Asked Questions
Here are the answers to some of the most frequently asked questions about this healthy soul food recipe:
Can you make a vegan soul bowl?
Of course! To make a vegan soul bowl, all you have to do is make a few simple swaps. Replace the chicken with mushrooms, then swap out the heavy cream and butter for plant-based alternatives. If using mushrooms instead of chicken, you can also leave out the buttermilk step.
What can you use instead of collard greens?
While I definitely recommend trying this dish with collard greens (it’s amazing), you have a few easy options if you want to switch it up. Some of the most common alternatives to collard greens include swiss chard, turnip greens, mustard greens, and spinach.
Can you make the ingredients in advance?
Absolutely! You can prep all of your ingredients a day in advance if needed. If you’re prepping ahead of time, make sure you allow additional time to marinate the chicken in buttermilk.
What toppings to add to a soul bowl?
This soul bowl recipe packs in a ton of flavor all on its own, but no soul food dish is complete without hot sauce. In my opinion, this is really the only topping you need, but feel free to add some fresh herbs or pickled onions for an extra pop of color and flavor.
Healthy Soul Bowl (with Mediavine)
Equipment
- Sheet Pan
- Aluminum Foil
- Whisk
- Saucepan
- Medium Skillet
- Metal Tongs
- 1 Colander
- 1 Large Bowl
Ingredients
Roasted Maple Sweet Potatoes
- 2 large sweet potatoes, peeled and diced
- 3 tablespoons unsalted butter, melted
- 1 teaspoon ground cinnamon
- ⅛ teaspoon ground nutmeg
- 1 teaspoon vanilla extract
- ½ teaspoon kosher salt
- 3 tablespoons maple syrup
Cajun Spiced Chicken Bites
- 1 lb chicken tenders, cut into 1-inch pieces
- 1 cup half and half
- 1 tablespoon fresh lemon juice
- ¼ cup hot sauce, optional
- 2 tablespoons cajun seasoning
- 1 teaspoon baking powder
- 1 tablespoon olive oil
- ¼ teaspoon kosher salt
Quick Sauteed Collard Greens
- 2 lbs collards, cleaned
- 3 tablespoons olive oil
- 1 medium onion, diced
- 9 cloves garlic, minced
- 1 tablespoon fresh lemon juice
- ½ tablespoon worcestershire sauce
- ¼ cup chicken
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
Creamy Grits
- 2 cups chicken broth
- 1 cup half and half
- 4 tablespoons unsalted butter
- ½ cup stone ground grits
- kosher salt, to taste
- black pepper, to taste
Instructions
To Roast Sweet Potatoes
- Preheat the oven to 400 degrees F.
- In a large bowl toss sweet potatoes with melted butter until everything is coated. Sprinkle them with cinnamon, nutmeg, vanilla, salt, and toss until coated.
- Pour potatoes onto a foil-lined baking sheet in a single flat layer. Transfer to the oven and roast for 20 minutes.
- Remove potatoes from the oven and use a spatula to release them from the foil. Pour the syrup over the potatoes and use spatula to flip so that all the potatoes get coated. Return to the oven for 5 minutes. Remove from the oven.
To Marinate Cajun Chicken Bites
- Add half and half, lemon juice, and hot sauce to a large storage bag. Seal and shake to blend. Add chicken, seal and place in the fridge to marinate for 2-24 hours.
To Cook Cajun Chicken Bites
- Preheat oven to 400 degrees F.
- In a small bowl whisk together the Cajun seasoning, baking powder, and salt and set aside.
- When chicken is done marinating drain the chicken of excess marinade using a colander and season it with the spice blend. Use tongs to ensure all the chicken is fully coated.
- Brush foil-lined sheet pan with 2 teaspoons of olive oil. Transfer the chicken to the sheet pan and spread pieces out evenly. Bake for 6 minutes, then turn and bake for a further 6 minutes or until golden.
To Sautée Collard Greens
- Add oil to a large skillet oven over high heat, add onion and stir for 2 minutes. Add garlic and stir for 1 minute. Add the collards to the pan in batches cook down. When all the collards are in add the remaining ingredients and cook for 5-7 minutes then remove from the heat.
To Prepare Grits:
- Bring chicken broth, half & half, and butter to a boil. Whisk in grits for approximately 5 minutes, reduce heat to low and cover for 10-15 minutes.
- After grits reach your desired consistency add additional salt and pepper.
Notes
- Chicken – you can use any type of boneless chicken. I prefer chicken tenders because they are already cut to the perfect thickness and all that’s left to do is cube them.
- Prep ingredients the day before. It’s best to let the chicken marinate in the half and half blend overnight if possible.
- Additional salt depends on the original salt content of cajun seasoning. I use a low sodium cajun seasoning and add additional salt to bring out the flavor but it may not be necessary.
