Ultimate Grilled Chicken Bites with Creamy Sauce, Veggies, and Rice
This bowl is a complete, satisfying meal: juicy grilled chicken bites, tender vegetables, fluffy rice, and a rich, creamy sauce that ties everything together. It’s packed with protein, vitamins, and flavor, making it perfect for weeknight dinners or meal prep that feels indulgent but healthy.
Prep Time: 15 minutes
Marinating Time: 20 minutes–2 hours
Cook Time: 15 minutes
Total Time: 50 minutes
Ingredients
For the Chicken Bites
1 lb boneless skinless chicken breasts or thighs, cut into bite-sized pieces
2 tbsp olive oil
1 tbsp soy sauce or tamari
1 tsp smoked paprika
1 tsp garlic powder
½ tsp onion powder
½ tsp black pepper
¼ tsp salt
For the Vegetables
1 cup broccoli florets
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 medium carrot, sliced thin
1 tbsp olive oil
Salt & pepper to taste
For the Rice Base
2 cups cooked rice (white, brown, or jasmine)
Optional: cilantro or parsley for garnish
Creamy Sauce
¼ cup Greek yogurt or sour cream
1 tbsp mayonnaise
1 tsp Dijon mustard
1 tsp lemon juice
1 garlic clove, minced
Salt & pepper to taste
Optional: ½ tsp smoked paprika or chili flakes for a smoky/spicy kick
Instructions
1. Marinate the Chicken
In a bowl, combine olive oil, soy sauce, smoked paprika, garlic powder, onion powder, salt, and pepper.
Toss chicken pieces to coat evenly.
Marinate 20 minutes–2 hours in the fridge.
2. Prepare the Vegetables
Toss vegetables in 1 tbsp olive oil, salt, and pepper.
Roast at 425°F (220°C) for 12–15 minutes or sauté in a pan until tender-crisp.
3. Cook the Chicken Bites
Grill: Thread chicken onto skewers or use a grill pan; cook 3–4 minutes per side until fully cooked.
Skillet: Heat a bit of oil and cook chicken bites 5–7 minutes until golden and cooked through.
4. Make the Creamy Sauce
Whisk together Greek yogurt, mayonnaise, Dijon mustard, lemon juice, garlic, salt, pepper, and optional paprika/chili flakes.
Adjust consistency with a tsp of water if too thick.
5. Assemble the Bowls
Start with a base of cooked rice.
Add grilled chicken bites.
Top with roasted vegetables.
Drizzle generously with creamy sauce.
Garnish with fresh parsley or cilantro.
Optional Add-Ons
Sauteed mushrooms or zucchini
Avocado slices for creaminess
Toasted sesame seeds or crushed nuts for crunch
Hot sauce or chili flakes for spice
Pickled red onions for tang
Frequently Asked Questions
Can I meal prep this?
Yes! Store rice, chicken, and vegetables separately. Add sauce fresh to prevent sogginess.
Can I make it dairy-free?
Use vegan yogurt or omit the yogurt in the sauce, replacing it with a bit of avocado or cashew cream.
Can I bake the chicken instead of grilling?
Yes — bake at 425°F (220°C) for 12–15 minutes until golden and cooked through.
Can I swap rice for another base?
Quinoa, cauliflower rice, or mixed greens work perfectly.
Nutritional Information
Calories: 450–550
Protein: 35–40 g
Carbohydrates: 45–50 g
Fat: 15–20 g
Fiber: 6–8 g
Sodium: ~550 mg