Grilled Chicken and Broccoli Bowls with Creamy Garlic Sauce
A wholesome, nutrient-dense bowl featuring juicy grilled chicken, tender roasted or steamed broccoli, a bed of whole grains, and a creamy garlic sauce. Perfect for lunch, dinner, or meal prep.
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes
Servings:2
Ingredients
For the Chicken
2 boneless, skinless chicken breasts
1 tablespoon olive oil
½ teaspoon salt
¼ teaspoon black pepper
½ teaspoon garlic powder
½ teaspoon paprika
1 teaspoon lemon juice
For the Broccoli
2 cups broccoli florets
1 teaspoon olive oil
¼ teaspoon salt
¼ teaspoon black pepper
Optional: ½ teaspoon dried oregano
For the Grain Base
1 cup cooked brown rice, quinoa, or couscous
For the Creamy Garlic Sauce
¼ cup Greek yogurt
1 tablespoon olive oil or butter
2 garlic cloves, minced
1 teaspoon lemon juice
Salt & black pepper to taste
1–2 tablespoons water or chicken broth
Optional Garnish
Fresh parsley or cilantro, chopped
Red pepper flakes
Instructions
1. Prepare the Chicken
Rub chicken breasts with olive oil, garlic powder, paprika, salt, pepper, and lemon juice.
Preheat a grill pan or skillet over medium-high heat.
Grill chicken for 5–7 minutes per side, until internal temperature reaches 74°C (165°F).
Let rest 5 minutes, then slice thinly.
2. Cook the Broccoli
Option 1: Roast: Toss broccoli with olive oil, salt, pepper, and oregano. Roast at 200°C (400°F) for 12–15 minutes until tender and slightly crisp.
Option 2: Steam: Steam broccoli for 5–6 minutes until bright green and tender.
3. Prepare the Creamy Garlic Sauce
Heat olive oil (or butter) in a small pan over low heat.
Add minced garlic and sauté for 30 seconds until fragrant.
Remove from heat and mix garlic into Greek yogurt.
Stir in lemon juice, salt, and pepper.
Thin with 1–2 tablespoons water or chicken broth if needed.
4. Assemble the Bowls
Place a base of cooked grain (rice/quinoa/couscous) in each bowl.
Add sliced grilled chicken on one side.
Add broccoli on the other side.
Drizzle generously with creamy garlic sauce.
Garnish with parsley or cilantro.
Notes
For extra flavor, marinate chicken for 30 minutes to 2 hours.
You can add other roasted vegetables like bell peppers, zucchini, or carrots.
Sauce can be made ahead and stored in the fridge for 1–2 days.
Tips
Grill chicken on medium-high heat for a golden, juicy finish.
Avoid overcooking broccoli to keep it vibrant and slightly crisp.
Use whole grains for added fiber and satiety.
Frequently Asked Questions
Q: Can I use chicken thighs?
Yes, adjust cooking time to 6–8 minutes per side.
Q: Can I make it vegetarian?
Replace chicken with roasted chickpeas or grilled tofu.
Q: Can the sauce be dairy-free?
Yes, use unsweetened plant-based yogurt and olive oil instead of butter.
Nutritional Information
Calories: 400–450
Protein: 35–38g
Carbs: 35–40g
Fat: 12–15g
Fiber: 6–7g