Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce
Description
This wholesome bowl combines juicy grilled chicken, perfectly tender broccoli, and fluffy rice, all drizzled with a rich and creamy garlic sauce. It’s a balanced meal packed with protein, fiber, and bold flavor—perfect for lunch prep or a healthy dinner.
Time Required
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Ingredients
For the Grilled Chicken:
2 boneless, skinless chicken breasts
2 tbsp olive oil
3 cloves garlic (minced)
1 tsp paprika
1 tsp dried oregano
½ tsp black pepper
1 tsp salt
1 tbsp lemon juice
For the Broccoli:
2 cups broccoli florets
1 tbsp olive oil
Salt & pepper to taste
For the Base:
2 cups cooked rice (white, brown, or basmati)
For the Creamy Garlic Sauce:
½ cup mayonnaise
¼ cup plain yogurt
3 cloves garlic (finely minced)
1 tbsp lemon juice
½ tsp salt
¼ tsp black pepper
Instructions
Marinate the Chicken
In a bowl, mix olive oil, garlic, paprika, oregano, salt, pepper, and lemon juice.
Coat chicken breasts evenly.
Let marinate for at least 15–30 minutes (longer for deeper flavor).
Cook the Chicken
Heat a grill pan or outdoor grill over medium heat.
Cook chicken for 5–7 minutes per side until fully cooked (internal temp 75°C / 165°F).
Let it rest for 5 minutes, then slice.
Prepare the Broccoli
Toss broccoli with olive oil, salt, and pepper.
Steam for 5–6 minutes OR sauté for 6–8 minutes until tender-crisp.
Make the Creamy Garlic Sauce
In a bowl, mix mayonnaise, yogurt, garlic, lemon juice, salt, and pepper.
Stir until smooth and creamy.
Chill for 5–10 minutes for best flavor.
Assemble the Bowls
Add rice as the base.
Top with sliced grilled chicken and broccoli.
Drizzle generously with creamy garlic sauce.
Serving Suggestions
Add sliced cucumbers, carrots, or cherry tomatoes for freshness
Sprinkle chili flakes for heat
Garnish with fresh parsley or coriander
Frequently Asked Questions
Can I use chicken thighs instead of breasts?
Yes! Chicken thighs are juicier and work perfectly—just adjust cooking time slightly.
How do I store leftovers?
Store in an airtight container in the fridge for up to 3 days. Keep sauce separate if possible.
Can I make it low-calorie?
Use low-fat yogurt instead of mayo
Reduce oil
Swap white rice for cauliflower rice
Can I bake the chicken instead?
Absolutely. Bake at 200°C (400°F) for 20–25 minutes.
Is this good for meal prep?
Yes! It’s perfect for meal prep—just portion into containers and refrigerate.
Nutritional Information (Approx. per serving)
Calories: 450–550 kcal
Protein: 35–40g
Carbs: 35–45g
Fat: 18–25g