Instant Pot Moroccan-Spiced Chicken, Sweet Potato & Chickpeas

Name: Instant Pot Moroccan-Spiced Chicken, Sweet Potato & Chickpeas
Prep time: 15 min
Cook time: 20 min
Total time: 40 min
Yield: Makes 4 meal-prep portions
Cuisine: Moroccan-inspired
Ingredients: 1 tbsp (15 ml) olive oil; 1 medium yellow onion, finely chopped; 4 cloves garlic, minced; 450 g boneless, skinless chicken thighs (or breast), cut into 3–4 cm chunks; 340 g sweet potato, peeled and cut into 2.5 cm cubes; 1 can (400 g) no-salt-added diced tomatoes, with juices; 120 ml water or unsalted/low-sodium chicken broth; 1 can (400 g) chickpeas, rinsed and drained (low-sodium if possible); 2 tbsp (30 ml) lemon juice, plus wedges to serve; 2 tsp (6 g) ground cumin; 2 tsp (4 g) ground coriander; 2 tsp (4 g) smoked paprika (or sweet paprika); 1 tsp (3 g) ground ginger; 1/2 tsp (1.5 g) turmeric; 1/2 tsp (1 g) ground cinnamon; 1/4 tsp (0.5 g) cayenne, optional; 1 tsp (6 g) kosher salt, plus more to taste (reduce to 1/2 tsp if very sodium-sensitive); 1/2 tsp (1 g) black pepper; 1 packed cup (30 g) baby spinach; 2 tbsp (10 g) chopped cilantro or parsley

Asher Sadler·40 min·Makes 4 meal-prep portions

This is a bold, fragrant one-pot meal-prep bowl: tender chicken and sweet potato in a tomato-spice braise with chickpeas, finished with lemon for lift. The flavor leans Moroccan—cumin, coriander, cinnamon, paprika—without needing long simmer time, so it’s perfect when it’s too hot to run the oven. Everything holds up beautifully for a few days and reheats well in the microwave. Built to be lower-sodium by using no-salt-added tomatoes and water or low-sodium broth.

meal prep
one-pot
low-sodium
high-protein

40 min total · 15 min prep · 20 min cook · 5 min rest

400 kcal · 30g protein · 36g carbs · 14g fat total

Instant Pot

Ingredients

•1 tbsp (15 ml) olive oil
•1 medium yellow onion, finely chopped
•4 cloves garlic, minced
•450 g boneless, skinless chicken thighs (or breast), cut into 3–4 cm chunks
•340 g sweet potato, peeled and cut into 2.5 cm cubes
•1 can (400 g) no-salt-added diced tomatoes, with juices
•120 ml water or unsalted/low-sodium chicken broth
•1 can (400 g) chickpeas, rinsed and drained (low-sodium if possible)
•2 tbsp (30 ml) lemon juice, plus wedges to serve
Spices
•2 tsp (6 g) ground cumin
•2 tsp (4 g) ground coriander
•2 tsp (4 g) smoked paprika (or sweet paprika)
•1 tsp (3 g) ground ginger
•1/2 tsp (1.5 g) turmeric
•1/2 tsp (1 g) ground cinnamon
•1/4 tsp (0.5 g) cayenne, optional
•1 tsp (6 g) kosher salt, plus more to taste (reduce to 1/2 tsp if very sodium-sensitive)
•1/2 tsp (1 g) black pepper
To finish (optional but great)
•1 packed cup (30 g) baby spinach
•2 tbsp (10 g) chopped cilantro or parsley

Instructions

Build the base

Set the Instant Pot to Sauté (Normal). Add the olive oil and onion. Cook 4–6 minutes, stirring, until the onion is soft and smells sweet (not browned).

Add garlic and cook 30 seconds, just until fragrant.

Add the spices, salt, and pepper. Stir 15–30 seconds to bloom the spices—your pot should smell intensely aromatic.

Pressure cook

Add chicken and stir to coat in the spice-onion mixture. Cook 2 minutes, stirring, just until the outside loses its raw look (it doesn’t need to brown).

Pour in the diced tomatoes and water/broth. Scrape the bottom well with a wooden spoon—no stuck bits.

Stir in the sweet potato cubes and chickpeas.

Cancel Sauté. Lock the lid and set to Pressure Cook (High) for 6 minutes. When done, let it Natural Release for 5 minutes, then Quick Release the remaining pressure.

Finish and balance

Open the lid. The sauce should look slightly loose but glossy; the sweet potato should be tender when pierced and the chicken should feel springy-tender, not rubbery.

Stir in spinach (if using) until just wilted, 30–60 seconds.

Stir in lemon juice. Taste and adjust: more lemon for brightness, a pinch more salt if it tastes flat, or a pinch of cayenne if you want more heat.

Meal prep & serve

Portion into containers (with rice, couscous, or potatoes if you like). Cool uncovered 10–15 minutes before sealing and refrigerating.

To reheat, microwave until steaming-hot throughout; stir halfway so the center heats evenly. Finish with cilantro/parsley and extra lemon at the table.

Tip: If you want a thicker sauce for bowls, use Sauté for 3–5 minutes after pressure cooking, stirring, until it coats the back of a spoon.

Notes

Low-sodium tactics: use no-salt-added tomatoes, water/unsalted broth, and rinse chickpeas thoroughly; add salt at the end only as needed. Chicken breast works but can be slightly drier—keep the 5-minute natural release and don’t overcook. Storage: refrigerate up to 4 days; freezes well up to 2 months (thaw overnight, then microwave). Serving ideas: over rice (a bowl classic), over steamed potatoes, or with a side of cucumbers + lemon.

Ingredients

•1 tbsp (15 ml) olive oil

•1 medium yellow onion, finely chopped

•4 cloves garlic, minced

•450 g boneless, skinless chicken thighs (or breast), cut into 3–4 cm chunks

•340 g sweet potato, peeled and cut into 2.5 cm cubes

•1 can (400 g) no-salt-added diced tomatoes, with juices

•120 ml water or unsalted/low-sodium chicken broth

•1 can (400 g) chickpeas, rinsed and drained (low-sodium if possible)

•2 tbsp (30 ml) lemon juice, plus wedges to serve

Spices

•2 tsp (6 g) ground cumin

•2 tsp (4 g) ground coriander

•2 tsp (4 g) smoked paprika (or sweet paprika)

•1 tsp (3 g) ground ginger

•1/2 tsp (1.5 g) turmeric

•1/2 tsp (1 g) ground cinnamon

•1/4 tsp (0.5 g) cayenne, optional

•1 tsp (6 g) kosher salt, plus more to taste (reduce to 1/2 tsp if very sodium-sensitive)

•1/2 tsp (1 g) black pepper

To finish (optional but great)

•1 packed cup (30 g) baby spinach

•2 tbsp (10 g) chopped cilantro or parsley