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Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce

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  • Author: Lily Carter
  • 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

Units Scale

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
  • 12 tablespoons water or milk (adjust for consistency)

For Serving:

  • 2 cups cooked rice or quinoa
  • Fresh parsley (for garnish)
  • Extra parmesan (optional)

Instructions

  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 at least 15 minutes (or up to 2 hours).

  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 for a few minutes before slicing.

  3. 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.

  4. 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.

  5. 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