Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce
These Grilled Chicken & Broccoli Bowls are a perfect balance of smoky, juicy chicken, crisp-tender broccoli, and a rich, creamy garlic sauce—all served over your choice of rice or grains. This dish is quick, wholesome, and packed with flavor, making it a great option for meal prep or a simple weeknight dinner.
Why You’ll Love This Recipe?
- Healthy & Satisfying – Packed with protein and fiber, this meal keeps you full and energized.
- Quick & Easy – Ready in 30 minutes, perfect for busy nights.
- Customizable – Swap grains, change up the veggies, or make it dairy-free.
- Meal-Prep Friendly – Make a batch ahead for easy lunches throughout the week.
Ingredient Notes
- Chicken Breasts or Thighs – Boneless, skinless chicken works best for quick grilling.
- Broccoli – Fresh broccoli florets add crunch and nutrition.
- Olive Oil & Lemon Juice – Enhance flavor and keep the chicken tender.
- Garlic – Fresh garlic infuses the creamy sauce with bold, savory depth.
- Greek Yogurt or Sour Cream – Adds creaminess while keeping the sauce light.
- Parmesan Cheese – A little umami-rich parmesan makes the sauce irresistible.
- Rice or Quinoa – Choose your favorite grain for a hearty base.
- Paprika & Italian Seasoning – Add warmth and a hint of spice to the chicken.
Substitutions & Variations
- Swap chicken for shrimp, tofu, or steak.
- Use cauliflower rice or greens for a low-carb version.
- Add bell peppers, zucchini, or mushrooms for more veggies.
- Make it spicy with a pinch of red pepper flakes or hot sauce.
Step-by-Step Instructions
Step 1: Marinate the Chicken
In a bowl, mix olive oil, lemon juice, minced garlic, paprika, salt, pepper, and Italian seasoning. Coat the chicken and let it marinate for 15 minutes (or up to 2 hours for deeper flavor).
Step 2: Grill the Chicken
Preheat a grill or grill pan over medium-high heat. Cook the chicken for 4-5 minutes per side until charred and cooked through (165°F/74°C internal temp). Let it rest before slicing.
Step 3: Cook the Broccoli
Toss broccoli with olive oil, salt, and pepper. Grill for 4-5 minutes, flipping occasionally, until slightly charred but still crisp. Alternatively, roast in the oven at 400°F (200°C) for 10-12 minutes.
Step 4: Make the Creamy Garlic Sauce
In a bowl, whisk together Greek yogurt (or sour cream), minced garlic, lemon juice, parmesan, and a splash of water or milk. Adjust consistency as needed.
Step 5: Assemble the Bowls
Divide rice or quinoa into bowls. Top with sliced grilled chicken, charred broccoli, and a drizzle of creamy garlic sauce. Garnish with fresh parsley or extra parmesan.
Expert Tips for the Best Results
- Pound the Chicken Evenly – Ensures even cooking and prevents dryness.
- Let the Chicken Rest – This keeps the juices locked in for extra tenderness.
- Adjust the Sauce Thickness – Add more water for a thinner drizzle or keep it thick for dipping.
Serving Suggestions
- Pair with a side salad or roasted sweet potatoes for extra nutrients.
- Serve with naan or pita bread for a Mediterranean twist.
- Add a soft-boiled egg or avocado for a protein boost.
Storage and Reheating Tips
Storing Leftovers
- Refrigerate in an airtight container for up to 4 days.
- Store the sauce separately to keep everything fresh.
Reheating
- Stovetop: Reheat chicken and broccoli in a skillet over medium heat.
- Microwave: Heat in 30-second intervals, stirring in between.
- Cold Option: Enjoy straight from the fridge as a refreshing meal!
Frequently Asked Questions
Q: Can I bake the chicken instead of grilling?
A: Yes! Bake at 400°F (200°C) for 20-25 minutes, flipping halfway.
Q: Can I make the sauce ahead of time?
A: Definitely! It keeps well in the fridge for up to 5 days.
Q: How do I make this dairy-free?
A: Swap Greek yogurt for coconut yogurt and omit the parmesan.
Final Thoughts
These Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce are the perfect balance of fresh, hearty, and flavorful—a meal that’s as satisfying as it is easy. Give them a try and let me know how you customize yours! What’s your favorite bowl combo? Drop your ideas in the comments!
PrintGrilled Chicken & Broccoli Bowls with Creamy Garlic Sauce
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 5 servings 1x
- Category: Main Course
- Method: Grilling
- Cuisine: Healthy, Meal Prep
Description
Smoky, juicy grilled chicken paired with crisp-tender broccoli and drizzled with a rich, creamy garlic sauce—served over your choice of rice or grains. This easy, protein-packed meal is perfect for meal prep or a quick weeknight dinner.
Ingredients
For the Chicken:
- 2 boneless, skinless chicken breasts (or thighs)
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 2 cloves garlic (minced)
- 1 teaspoon paprika
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon Italian seasoning
For the Broccoli:
- 3 cups broccoli florets
- 1 tablespoon olive oil
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
For the Creamy Garlic Sauce:
- 1/2 cup Greek yogurt (or sour cream)
- 1 clove garlic (minced)
- 1 tablespoon lemon juice
- 2 tablespoons grated parmesan cheese
- 1–2 tablespoons water or milk (adjust for consistency)
For Serving:
- 2 cups cooked rice or quinoa
- Fresh parsley (for garnish)
- Extra parmesan (optional)
Instructions
-
Marinate the Chicken:
-
In a bowl, mix olive oil, lemon juice, minced garlic, paprika, salt, pepper, and Italian seasoning.
-
Coat the chicken and let it marinate for at least 15 minutes (or up to 2 hours).
-
-
Grill the Chicken:
-
Preheat a grill or grill pan over medium-high heat.
-
Cook the chicken for 4-5 minutes per side, until charred and cooked through (165°F / 74°C internal temp).
-
Let it rest for a few minutes before slicing.
-
-
Cook the Broccoli:
-
Toss broccoli with olive oil, salt, and pepper.
-
Grill for 4-5 minutes, flipping occasionally, until slightly charred.
-
Alternatively, roast in the oven at 400°F (200°C) for 10-12 minutes.
-
-
Make the Creamy Garlic Sauce:
-
In a bowl, whisk together Greek yogurt, minced garlic, lemon juice, parmesan, and water or milk.
-
Adjust consistency as needed.
-
-
Assemble the Bowls:
-
Divide rice or quinoa into bowls.
-
Top with sliced grilled chicken and charred broccoli.
-
Drizzle with creamy garlic sauce and garnish with fresh parsley.
-
Notes
- Pound the chicken evenly for the best results.
- Let the chicken rest after grilling to keep it juicy.
- Thin the sauce for a drizzle or keep it thick for dipping.
Nutrition
- Calories: 450
- Sodium: 480mg
- Fat: 15g
- Saturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 4g
- Protein: 42g