How far in advance can I meal-prep this sweetgreen harvest bowl recipe?

Up to 3–4 days. Keep greens and dressing separate, and reheat grains/sweet potatoes right before serving for the best texture.

What protein works best in a sweetgreen harvest bowl recipe—chicken or tofu?

Both. Chicken gives classic flavor; tofu or lentils keep it vegetarian. Aim for 4–6 oz protein per bowl depending on your appetite.

Chop finely, add a teaspoon of olive oil and a pinch of salt, then massage for 1–2 minutes until dark and glossy.

Yes. Use hummus for creaminess or skip entirely and add avocado or extra seeds. If you track macros, adjust your calculator accordingly.

Warm grains, potatoes, and protein separately, then toss with cool massaged kale and finish with dressing at the table.

Cozy Sweetgreen Harvest Bowl recipe with kale, quinoa, roasted sweet potatoes, and maple-balsamic dressing. Meal-prep friendly and flexible.

Scale

8 packed cups kale, destemmed & chopped (about 1 large bunch / ~220 g)
1 cup dry quinoa → cook → 3 cups cooked (~510 g) OR ¾ cup dry wild rice → cook → 2½ cups cooked (~400 g)
2 medium sweet potatoes, peeled & ¾-inch cubes (~600 g)
1 lb (450 g) boneless skinless chicken breast OR 14 oz (400 g) firm tofu, pressed OR 2 cups cooked lentils (~300 g)
1 large crisp apple (Honeycrisp or Gala), diced (~200 g)
½ cup crumbled goat cheese (~70 g) OR ½ cup hummus
⅓ cup toasted almonds or pumpkin seeds (~40 g)
⅓ cup (80 ml) extra-virgin olive oil
2 tbsp (30 ml) balsamic vinegar
1½ tbsp (22 ml) pure maple syrup
1 tsp Dijon mustard
¼ tsp fine sea salt, black pepper to taste
2 tbsp olive oil (roasting) + 1 tsp (kale massage)
½ tsp kosher salt, plus more to taste
¼ tsp black pepper
Optional flavor boosts: 2 tbsp lime juice + 2 tbsp chopped cilantro OR 1 tsp grated fresh ginger OR 1 tbsp tahini OR honey-mustard variation (swap maple with honey and increase Dijon)

Cook Grains: Rinse quinoa and simmer in 2 cups water for 15 minutes; rest 5 minutes. For wild rice, simmer in 2¼ cups water for 40–45 minutes. Instant Pot: quinoa 1:1 water, 1 min high pressure + 10 min natural release.
Roast Sweet Potatoes: Toss cubes with 1½ tbsp olive oil, ¼ tsp salt, and ⅛ tsp pepper. Roast at 425°F / 220°C for 22–28 minutes, flipping once.
Prep Protein: For chicken, season and roast/grill until 165°F / 74°C internal temp, then slice. For tofu, toss with oil, salt, and pepper; bake at 400°F / 200°C for 20–25 minutes. Warm lentils/chickpeas on stovetop.
Massage Kale: Add chopped kale, 1 tsp olive oil, and a pinch of salt. Massage for 1–2 minutes until glossy and tender.
Make Dressing: Whisk olive oil, balsamic vinegar, maple syrup, Dijon, salt, and pepper until emulsified. Add optional flavor boosts if desired.
Assemble Bowls: Layer kale, grains, and sweet potatoes. Add protein, apple, cheese or hummus, and nuts/seeds. Drizzle with 2–3 tbsp dressing and toss lightly.
Taste & Adjust: Finish with lemon, extra pepper, or a pinch of salt. Keep extra dressing for reheats.

For gluten-free: use quinoa and check dressing ingredients.
For lower calorie: add more kale and reduce grains and cheese.
Allergens: contains nuts and dairy; swap with seeds and hummus for nut-free/dairy-free.
Nutritional values are estimates calculated with a standard recipe calculator.

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