Healthy spicy chicken with sweet potato mash: an easy high-protein dinner

Looking for a healthy chicken dinner that's full of flavour, satisfying and easy to make?

This spicy chicken with sweet potato mash, charred sweetcorn, black beans and creamy yoghurt sauce is one of those recipes you'll want to make again and again.

It combines juicy Cajun-spiced chicken, naturally sweet and creamy mashed sweet potato, colourful vegetables and a delicious tangy yoghurt dressing.

And the best part? It's made using everyday ingredients, serves four and is perfect for preparing ahead for busy weeknights.

At Zing Wellbeing, we believe healthy food should be delicious, satisfying and nourishing. You shouldn't have to sacrifice flavour to eat well.

This recipe is a perfect example of our food-as-medicine philosophy, combining protein, fibre, vegetables and nutrient-rich ingredients in one delicious meal.

You can also see this recipe and 2,000 more in the Zing Wellbeing app

Why this healthy chicken and sweet potato recipe is so good

There are plenty of healthy chicken recipes around, but what makes this one particularly useful is the balance of nutrients and flavours.

1. It's a protein-rich meal. Chicken thigh and Greek yoghurt provide protein to help maintain muscle and support recovery.

2. It contains gut-supporting fibre. Sweet potato, black beans, sweetcorn and onion all contribute dietary fibre, which supports digestive health.

3. It provides nutritious carbohydrates. Sweet potato delivers carbohydrates for energy alongside potassium and beta-carotene.

4. It's satisfying without being restrictive. You get a comforting combination of creamy mash, tender chicken and a flavour-packed sauce.

5. It's ideal for meal prep. Prepare four portions at once and enjoy a convenient lunch or dinner throughout the week.

Spicy chicken with sweet potato mash recipe

Ingredients

For the Cajun chicken

• 500g boneless, skinless chicken thigh

• 2 tsp taco seasoning

• 1 tsp paprika

• 1 tsp garlic powder

• 1 tbsp olive oil

• ½ tsp chilli flakes

• Juice of ½ lime

• ½ tbsp honey

For the sweetcorn and black beans

• 150g sweetcorn, drained

• 100g black beans, drained and rinsed

• ½ small red onion, finely diced

• Small handful fresh coriander, chopped

For the creamy yoghurt sauce

• 3 tbsp plain Greek yoghurt

• 1 tsp taco seasoning

• ½ tbsp honey

• 1 tsp lime juice

For the sweet potato mash

• 400g sweet potatoes

• 2 tbsp almond milk

• 10g low-fat butter

• Pinch of salt

  

Method

Step 1: Prepare the sweet potato mash

Peel the sweet potatoes and cut into even-sized chunks. Place in a saucepan of water and bring to the boil.

Cook for approximately 12–15 minutes, or until tender.

Drain well, then mash with the almond milk, low-fat butter and a pinch of salt until smooth and creamy.

Step 2: Season the chicken

Place the chicken thighs in a large bowl.

Add the taco seasoning, paprika, garlic powder, chilli flakes, honey, lime juice and olive oil.

Mix well until the chicken is evenly coated.

Step 3: Cook the chicken

Heat a large non-stick frying pan over medium heat.

Add the marinated chicken and cook, turning as needed, until golden and cooked through. Cooking time will depend on the thickness of the thighs.

For food safety, the thickest part of the chicken should reach an internal temperature of 75°C.

Transfer to a plate and set aside.

Step 4: Prepare the sweetcorn and black beans

Using the same pan, add the drained sweetcorn and cook for a few minutes until lightly charred.

Stir through the black beans, finely diced red onion and fresh coriander.

Cook until heated through and season to taste.

Step 5: Make the yoghurt sauce

In a small bowl, combine the Greek yoghurt, taco seasoning, honey and lime juice.

Whisk until smooth.

If the sauce is too thick, add a small splash of water.

Step 6: Assemble your healthy chicken dinner

Divide the sweet potato mash evenly between four plates.

Top with the spicy Cajun chicken and charred sweetcorn and black bean mixture.

Finish with a generous drizzle of creamy yoghurt sauce and extra coriander or lime if desired.

Serve and enjoy!

Nutrition per serving

The original recipe provides the following nutritional estimates:

These are the supplied recipe values and have not yet been independently verified. Recalculate using the final ingredient weights, oil quantity and specific products before publishing them as confirmed nutrition information.

Is chicken and sweet potato good for weight loss?

Chicken and sweet potato can be a great combination for anyone wanting to eat more nutritious, balanced meals while managing their weight.

The key is understanding that no individual food automatically causes weight loss.

Instead, weight management is influenced by your overall eating habits, energy intake, physical activity, sleep and other lifestyle factors.

This recipe contains several ingredients that can support a satisfying eating pattern.

Protein helps with fullness. Chicken provides high-quality protein, which can help keep you satisfied between meals and support muscle maintenance.

Fibre supports digestion and satiety. The black beans, sweetcorn and sweet potato contribute fibre, helping make the meal more substantial.

Carbohydrates provide energy. Sweet potato is a nutritious carbohydrate source, particularly useful for women who exercise regularly.

Healthy meals don't need to be boring. The spices, lime, honey and yoghurt dressing deliver plenty of flavour without relying on a heavy cream-based sauce.

At Zing Wellbeing, we encourage women to focus on nourishing their bodies rather than following restrictive diets.

If weight loss is one of your goals, our Zing Wellbeing health programs can help you establish healthier eating and exercise habits.

Is this spicy chicken recipe good for gut health?

One of the things we love about this recipe is that it contains several ingredients that can contribute to a gut-friendly eating pattern.

Your gut microbiome is made up of trillions of microorganisms, many of which play important roles in digestion and overall health.

Eating a diverse range of plant foods is one way to help support a healthy gut microbiome.

This recipe contains sweet potato, black beans, sweetcorn, red onion, coriander, lime and spices.

The gut health benefits of the ingredients

It's important to remember that gut health is individual.

For people with IBS or sensitive digestion, ingredients such as onion, black beans and chilli may trigger symptoms. Greek yoghurt may also be unsuitable for some people with lactose intolerance.

If you experience digestive discomfort, consider reducing the chilli, using a smaller portion of beans or making other adjustments to suit your tolerance.

Zing Wellbeing tip: Gut health is about your overall dietary pattern, not one particular recipe. Including a variety of fibre-rich foods throughout the week is a great place to start.

Why sweet potato is a nutritious choice

Sweet potatoes are sometimes misunderstood when it comes to healthy eating because they contain carbohydrates.

But carbohydrates aren't something you need to avoid to be healthy.

Sweet potatoes provide several valuable nutrients, including:

• Beta-carotene, which the body can convert into vitamin A

• Potassium, which supports normal muscle and nerve function

• Dietary fibre, which supports digestion

• Carbohydrates, which provide energy

They're also versatile, affordable and naturally delicious.

And when you combine sweet potato with protein and vegetables, you create a balanced, satisfying meal.

How to make this chicken recipe even higher in protein

If you're trying to increase your daily protein intake, this recipe is easy to adapt.

1. Use more chicken

Increasing the chicken portion from 125g to 150–175g raw weight per person will provide additional protein.

2. Choose high-protein Greek yoghurt

Some Greek-style yoghurts contain significantly more protein than others.

Check the nutrition panel and choose one with a higher protein content if that suits your needs.

3. Increase the black beans

Adding more black beans contributes additional plant protein and fibre.

Keep in mind that this also increases the carbohydrate content and may not suit everyone with sensitive digestion.

4. Serve with an extra vegetable

Steamed broccoli, green beans or baby spinach can add extra nutrients, fibre and volume.

For women who are strength training or wanting to maintain muscle as they age, eating enough protein across the day is particularly important.

The Zing Wellbeing app includes a huge collection of high-protein recipes to make this easier.

How to meal prep chicken and sweet potato for the week

This recipe is ideal for meal preparation because most of the components can be cooked ahead.

How to store it

In the fridge: Store in airtight containers for up to 3–4 days, provided the food is cooled promptly and refrigerated at 5°C or below.

In the freezer: Freeze the chicken, sweet potato mash and sweetcorn mixture in suitable containers for around 2–3 months for best quality.

Yoghurt sauce: Store separately in the fridge. It's best made fresh rather than frozen, as yoghurt can separate after thawing.

How to reheat

Reheat the chicken and vegetables thoroughly until steaming hot, then add the chilled yoghurt sauce and fresh coriander just before serving.

Avoid repeatedly reheating the same portion.

Our favourite meal prep trick

Prepare four individual containers with the chicken, sweet potato mash and bean mixture.

Keep the yoghurt sauce in separate small containers.

This makes it easy to grab a healthy lunch or dinner without having to cook from scratch.

Easy recipe variations

One of the best things about this recipe is how easily you can adapt it to your family's preferences.

For a milder, family-friendly version: Reduce or omit the chilli flakes while keeping the paprika, garlic and taco seasoning.

For extra vegetables: Add spinach, zucchini, capsicum or broccoli.

For a dairy-free version: Use a suitable unsweetened dairy-free yoghurt and dairy-free butter alternative.

For a different protein: Try chicken breast instead of thigh, adjusting the cooking time to prevent it drying out.

For a different carbohydrate: Swap the sweet potato mash for brown rice, quinoa or regular mashed potato.

Frequently asked questions

Is chicken thigh healthy?

Yes. Skinless chicken thigh provides high-quality protein, B vitamins and minerals such as zinc and selenium. It generally contains more fat than chicken breast, but can still form part of a healthy, balanced diet.

Can I use chicken breast instead?

Absolutely. Chicken breast works well in this recipe and is generally leaner than thigh. Be careful not to overcook it, as breast can dry out more easily.

Can I make this spicy chicken recipe without chilli?

Yes. Simply leave out the chilli flakes. The paprika, garlic, taco seasoning, lime and honey will still provide plenty of flavour.

Can I freeze sweet potato mash?

Yes. Sweet potato mash freezes well when stored in an airtight, freezer-safe container. Thaw safely and reheat thoroughly before serving.

Is sweet potato healthier than white potato?

Both are nutritious foods. Sweet potato is particularly rich in beta-carotene, while white potatoes provide valuable nutrients including potassium and vitamin C. There's no need to avoid either.

Is this recipe suitable for meal prep?

Yes. It's a convenient meal prep option because the chicken, mash and vegetables can be portioned ahead. Keep the yoghurt sauce separate for the best texture.

Does Greek yoghurt help gut health?

Some Greek yoghurts contain live bacterial cultures, although not all products provide the same cultures or demonstrated probiotic benefits. Check the label if live cultures are important to you.

Discover more healthy recipes with Zing Wellbeing

If you love healthy dinners that are full of flavour, you'll love the Zing Wellbeing approach to food.

We believe that healthy eating should be enjoyable, accessible and something you can maintain for life.

That's why our recipes and meal plans focus on nourishing ingredients, balanced nutrition and delicious meals the whole family can enjoy.

Inside the Zing Wellbeing app, you'll find:

• Over 2,000 nutritious recipes

• High-protein meal plans

• Gut health-focused meal plans and recipes

• Customisable meal plans for different health goals

• Home workouts and strength training

• Meditations and mental wellbeing resources

• Weekly expert coaching and a supportive community

Whether you're working towards a healthier weight, building strength, improving your nutrition or simply wanting more dinner inspiration, we're here to make healthy living easier.

Explore the Zing Wellbeing app and health programs and discover how delicious healthy eating can be.