One-Pot High-Protein Chicken & Sweet Potato Stew

There’s a certain magic that happens when a single pot holds tender chunks of chicken, silky coins of sweet potato, and a broth so savory you’ll want to sip it like tea. I discovered this recipe on a frantic Tuesday when soccer practice, piano lessons, and a looming science project all collided at 5:47 p.m. My hungry crew needed something fast, filling, and—because I’m always the dietitian at heart—packed with protein. Forty minutes later we were huddled around the table, dunking crusty bread into the glossy broth, and my middle child actually said, “Mom, this tastes like a hug.” Since then, this stew has become our Wednesday-night ritual, the meal I take to new moms, and the first thing I pack in thermoses for ski-day tailgates. It’s forgiving, freezer-friendly, and loaded with 38 grams of protein per serving—proof that comfort food can also be complete fuel.

Ingredients You'll Need

Quality ingredients make the broth sing. Start with boneless, skinless chicken thighs; they stay succulent even if you accidentally simmer an extra ten minutes while helping with spelling words. Sweet potatoes should feel heavy for their size and have tight, unwrinkled skins—those are the candy-sweet ones. For the creamiest texture without heavy cream, I use 2 % Greek yogurt; its natural thickness emulsifies the broth and adds a whopping 20 g protein per cup. Fire-roasted diced tomatoes bring smoky depth, while smoked paprika reinforces that campfire vibe kids love. Baby spinach wilts invisibly into the stew, but if your crew stages a leafy revolt, swap in frozen peas or diced zucchini. Finally, a squeeze of lemon at the end brightens every layer and balances the natural sweetness of the potatoes.

Shopping tip: Buy yogurt in the 32-ounce tub; you’ll scoop out ¾ cup here and have plenty left for tomorrow’s smoothies or muffin batter. If you’re sodium-conscious, choose low-sodium chicken broth and add salt only at the end—the flavors concentrate as the stew simmers.

How to Make One-Pot High-Protein Chicken & Sweet Potato Stew

Expert Tips

Variations to Try

• Moroccan Twist: Swap paprika for 1 tsp each cumin & coriander; add ¼ cup raisins and a cinnamon stick.
• Vegetarian Power: Replace chicken with two cans of drained chickpeas and use veggie broth; still hits 25 g protein per serving.
• Extra-Heat: Stir in 1 minced chipotle pepper with adobo sauce for smoky heat that teenagers love.
• Autumn Harvest: Sub half the sweet potatoes for butternut squash and add fresh sage leaves.

Storage Tips

The stew keeps 4 days refrigerated in glass jars with tight lids; the flavor actually improves on day two as paprika and garlic meld. For longer storage, freeze in quart-size bags laid flat—thaw overnight in the fridge or, in a pinch, submerge the sealed bag in cold water for 30 min. Reheat gently over medium-low; high heat can cause yogurt to separate. If separation happens, whisk in a splash of broth and a tablespoon of yogurt to re-emulsify. Pack leftovers in pre-heated thermos bottles for school lunches; they’ll stay piping hot until noon.

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One-Pot High-Protein Chicken & Sweet Potato Stew

(4.9 from 127 reviews)

Prep

10 min

Cook

30 min

Servings

6

Ingredients

• 2 lbs boneless skinless chicken thighs, cut in 1-inch chunks
• 1 tbsp all-purpose flour (or cornstarch for GF)
• 1 tsp kosher salt plus more to taste
• ½ tsp black pepper
• 2 tsp olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic, minced
• 1 tbsp grated fresh ginger
• 1 tsp smoked paprika
• ½ cup dry white wine or chicken broth
• 2 cups low-sodium chicken broth
• 1 can (14.5 oz) fire-roasted diced tomatoes
• 2 medium sweet potatoes, peeled and cubed
• 1 bay leaf
• ¾ cup plain 2 % Greek yogurt
• 3 cups baby spinach
• 1 cup frozen corn
• 1 tbsp fresh lemon juice
• Chopped parsley for garnish

Instructions

1. Season & Sear: Toss chicken with flour, salt, and pepper. Heat oil in Dutch oven; brown chicken 3 min per side. Remove.
2. Sauté Aromatics: In same pot cook onion 3 min. Add garlic, ginger, paprika; cook 30 sec.
3. Deglaze: Pour in wine; scrape bits. Add broth, tomatoes, sweet potatoes, bay leaf; return chicken.
4. Simmer: Cover and simmer 20 min until potatoes are tender.
5. Thicken: Whisk yogurt with ½ cup hot broth; stir into pot.
6. Finish: Add spinach and corn; cook 2 min. Stir in lemon juice, adjust salt, garnish with parsley.

Recipe Notes

Leftovers thicken as they cool; thin with broth when reheating. Stew freezes up to 3 months.

Nutrition (per serving)

420

Calories

38g

Protein

35g

Carbs

14g

Fat