Why You’ll Love Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce Recipe
These Grilled Chicken & Broccoli Bowls are packed with protein, fiber, and flavor. Juicy grilled chicken, tender broccoli, and fluffy rice (or cauliflower rice) are topped with a rich, creamy garlic sauce that elevates the meal to restaurant-quality without the hassle. Perfect for meal prep, weeknight dinners, or a healthy, satisfying lunch.
Ingredients
For the Bowls
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1 lb (450g) boneless, skinless chicken breasts
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4 cups broccoli florets
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2 cups cooked rice (white, brown, or cauliflower rice for low-carb)
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1 tbsp olive oil
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Salt & pepper, to taste
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½ tsp smoked paprika (optional)
For the Creamy Garlic Sauce
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½ cup plain Greek yogurt
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2 tbsp mayonnaise
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2 cloves garlic, minced
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1 tsp lemon juice
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¼ tsp salt
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¼ tsp black pepper
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1–2 tbsp water or milk (to thin if needed)
Directions
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Preheat grill or grill pan over medium-high heat.
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Brush chicken with olive oil, season with salt, pepper, and smoked paprika. Grill 6–8 minutes per side, or until internal temperature reaches 165°F (74°C). Remove and rest 5 minutes.
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Steam or blanch broccoli florets until bright green and tender-crisp (about 3–4 minutes).
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Prepare the creamy garlic sauce: whisk together Greek yogurt, mayonnaise, garlic, lemon juice, salt, and pepper. Thin with water or milk if desired.
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Slice the grilled chicken into strips.
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Assemble bowls: divide rice, broccoli, and chicken among 4 bowls. Drizzle generously with creamy garlic sauce.
Servings & Timing
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Servings: 4
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Prep Time: 10 minutes
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Cook Time: 15–20 minutes
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Total Time: 30 minutes
Variations
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Low-carb: Use cauliflower rice or zucchini noodles instead of rice.
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Spicy kick: Add crushed red pepper or hot sauce to the garlic sauce.
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Extra veggies: Add roasted bell peppers, carrots, or snap peas.
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Meal prep friendly: Keep chicken, broccoli, and rice in separate containers, add sauce just before eating.
Storage & Reheating
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Store in an airtight container in the fridge for 3–4 days.
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Reheat in the microwave or in a skillet over medium heat until warmed through.
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Keep sauce separate for best texture; drizzle after reheating.
FAQs
Q: Can I bake the chicken instead of grilling?
A: Yes! Bake at 400°F (200°C) for 20–25 minutes, or until fully cooked.
Q: Can I make the sauce dairy-free?
A: Substitute Greek yogurt and mayonnaise with a dairy-free yogurt and vegan mayo.
Q: Can I use pre-cooked chicken?
A: Absolutely! Reheat and slice before assembling bowls.
Conclusion
These Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce are a simple, healthy, and flavor-packed meal that’s perfect for busy weeknights or meal prep. Juicy chicken, tender broccoli, and creamy sauce make every bite satisfying — a dinner your whole family will love!
Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce
These Grilled Chicken & Broccoli Bowls are a healthy, protein-packed dinner that’s both satisfying and full of flavor. Juicy marinated chicken is grilled to perfection and paired with tender broccoli over rice or quinoa, then topped with a silky creamy garlic sauce. It’s the perfect balance of wholesome and delicious—ideal for meal prep or weeknight dinners!
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Total Time: 45 minutes
- Yield: 4 bowls
- Category: Dinner / Healthy Meal
- Method: Grilling / Bowl
- Cuisine: American / Mediterranean-inspired
- Diet: Gluten Free
Ingredients
- For the Chicken Marinade:
- 1 ½ lbs (700g) boneless, skinless chicken breasts or thighs
- 2 tbsp olive oil
- 2 tbsp lemon juice
- 2 cloves garlic, minced
- 1 tsp paprika
- ½ tsp dried oregano
- Salt & black pepper, to taste
- For the Broccoli & Base:
- 3 cups broccoli florets
- 2 tsp olive oil
- Salt & pepper, to taste
- 3 cups cooked rice, brown rice, or quinoa
- For the Creamy Garlic Sauce:
- ½ cup plain Greek yogurt (or sour cream)
- 2 tbsp mayonnaise (optional for richness)
- 2 cloves garlic, roasted or sautéed for milder flavor
- 1 tbsp lemon juice
- 2 tbsp grated Parmesan cheese
- 1–2 tbsp water or milk (to thin, as needed)
- Salt & pepper, to taste
Instructions
- Marinate Chicken: In a bowl, whisk olive oil, lemon juice, garlic, paprika, oregano, salt, and pepper. Coat chicken and marinate at least 20 minutes (up to 8 hours).
- Grill Chicken: Preheat grill (or grill pan) to medium-high heat. Cook chicken for 5–7 minutes per side until fully cooked (internal temp 165°F / 74°C). Let rest, then slice.
- Cook Broccoli: Toss broccoli florets with olive oil, salt, and pepper. Grill for 5–6 minutes, or roast in oven at 400°F (200°C) until tender-crisp.
- Make Garlic Sauce: In a blender or small bowl, combine Greek yogurt, mayo (if using), garlic, lemon juice, Parmesan, salt, and pepper. Blend or whisk until smooth and creamy. Adjust thickness with water or milk if needed.
- Assemble Bowls: Divide rice or quinoa into bowls. Top with sliced grilled chicken and broccoli. Drizzle generously with creamy garlic sauce. Garnish with extra Parmesan or herbs.
Notes
- Meal prep friendly! Store chicken, broccoli, and rice in separate containers. Add sauce just before eating.
- Swap rice with cauliflower rice or zucchini noodles for a low-carb option.
- Sauce keeps in the fridge for up to 4 days.
- Add extras like avocado, roasted peppers, or chickpeas for more variety.
