Grilled Chicken Bowl with Roasted Brussels and Creamy Garlic Mash
Tender grilled chicken is paired with crispy roasted Brussels sprouts and creamy garlic mashed potatoes. A drizzle of olive oil or light herb sauce ties the bowl together, making it a filling and nutritious dish suitable for lunch, dinner, or meal prep.
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 2–3
Ingredients
For the Grilled Chicken:
2 chicken breasts or thighs
1 tbsp olive oil
2 garlic cloves, minced
1 tsp dried oregano or thyme
½ tsp smoked paprika
Juice of ½ lemon
Salt & pepper, to taste
For the Roasted Brussels Sprouts:
2 cups Brussels sprouts, halved
1 tbsp olive oil
Salt & pepper, to taste
Optional: ½ tsp chili flakes or smoked paprika
For the Creamy Garlic Mash:
2–3 medium potatoes, peeled and chopped
2 tbsp olive oil
¼ cup milk or plant-based milk
2 garlic cloves, minced
Salt & pepper, to taste
Optional Garnish / Drizzle:
Chopped parsley or chives
Olive oil or lemon-herb drizzle
Instructions
1. Prepare the Garlic Mash
Boil potatoes in salted water until tender (12–15 minutes).
Drain and mash with butter, milk, minced garlic, salt, and pepper until creamy.
Keep warm while cooking other components.
2. Roast the Brussels Sprouts
Preheat oven to 400°F (200°C).
Toss halved Brussels sprouts with olive oil, salt, pepper, and optional spices.
Roast 20–25 minutes, turning halfway, until golden and crispy on edges.
3. Grill the Chicken
Preheat a grill pan or skillet over medium-high heat.
Season chicken with olive oil, garlic, oregano, smoked paprika, lemon juice, salt, and pepper.
Grill chicken 5–7 minutes per side until cooked through and slightly charred.
Let rest 5 minutes, then slice.
4. Assemble the Bowl
Spoon creamy garlic mash into the base of each bowl.
Add roasted Brussels sprouts on one side.
Place sliced grilled chicken on top.
Drizzle with olive oil or herb sauce, and garnish with parsley or chives.
Notes & Tips
Swap Brussels sprouts with broccoli, green beans, or asparagus for variety.
For extra Mediterranean flavor, add lemon zest or a sprinkle of feta cheese on top.
Meal prep: store chicken, mash, and Brussels sprouts separately; assemble fresh for best texture.
You can make garlic mash lighter by using olive oil instead of butter.
Frequently Asked Questions
Q: Can I make this dairy-free?
A: Yes — use olive oil instead of butter and plant-based milk for the mash.
Q: Can I use chicken thighs instead of breasts?
A: Absolutely — thighs are juicier and forgiving during grilling.
Q: How do I keep Brussels sprouts crispy?
A: Roast at high heat (400°F / 200°C) and avoid overcrowding the pan.
Nutritional Information
Calories: 480
Protein: 36g
Carbohydrates: 42g
Fat: 18g
Fiber: 8g
Sodium: 420mg