Name: Creamy Dijon Chicken & Brussels Sprout Meal Prep Bowl
Prep time: 15 min
Cook time: 50 min
Total time: 1 h 5 min
Yield: 4 bowls
Ingredients: 1 cup (240 ml) wild rice, rinsed; 4 cups (960 ml) water; 1 lb (455 g) Brussels sprouts, trimmed and halved; 2 tablespoons (30 ml) olive oil, divided; 1 1/4 teaspoons (6 ml) kosher salt, divided; 1 1/2 lb (680 g) boneless, skinless chicken breasts, pounded to 3/4 inch; 1 shallot, finely chopped; 2/3 cup (160 ml) low-sodium chicken broth; 2 tablespoons (30 ml) Dijon mustard; 1 teaspoon (5 ml) fresh thyme leaves; 1/3 cup (80 ml) plain Greek yogurt

Creamy Dijon Chicken & Brussels Sprout Meal Prep Bowl

Seared chicken in a Dijon yogurt sauce with roasted Brussels sprouts over wild rice.

By the Bowlyra kitchen Updated November 11, 2026

Prep

15 min

Cook

50 min

Total

1 hr 5 min

Makes

4 bowls

A pan sauce of broth and Dijon thickened with Greek yogurt at the end gives creaminess without heavy cream. Brussels sprouts roasted cut-side down get deeply browned and sweet. Wild rice is our choice of base for its chewy texture.

Why this recipe works

Taking the pan off the heat before adding yogurt keeps the sauce smooth. Roasting sprouts cut-side down gives them caramelized faces and removes bitterness.

Ingredient notes

Full-fat Greek yogurt is least likely to split.

Common mistakes

Boiling the sauce after adding yogurt.
Under-roasting the sprouts.

What to serve with it

Toasted walnuts or dried cranberries.

Meal prep

Lasts 4 days.

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Cooking tips

Place every sprout cut-side down. Reheat gently to keep the sauce smooth.

Swaps and variations

Use 1/4 cup heavy cream instead of yogurt. Use brown rice.

Storing and reheating

Refrigerate within 2 hours for up to 4 days. Reheat gently to 165°F (74°C).

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