Protein-Packed Broccoli Chicken Bowl Recipe
This high-protein, low-fat meal is perfect for fitness lovers, meal preppers, or anyone trying to eat clean and stay full. It’s loaded with lean chicken breast, broccoli, quinoa or brown rice, and a creamy (optional) Greek yogurt-based sauce.
Highlights
Protein: ~40g per serving
Calories: ~450-500 per bowl
Prep Time: 10 minutes
Cook Time: 20 minute
Total Time: 30 minute
Servings: 2 bowls (easily scalable)
Ingredients
For the Bowl:
2 medium chicken breasts (boneless, skinless) – ~300g
2 cups broccoli florets (fresh or frozen)
1 cup cooked quinoa (or brown rice for variation)
1 tablespoon olive oil
1 teaspoon garlic powde
1 easpoon paprika
½ teaspoon black pepper
½ teaspoon salt
For the Yogurt Sauce (Optional but great for protein):
½ cup non-fat Greek yogurt
1 teaspoon Dijon mustard
½ teaspoon lemon juice
1 clove garlic (minced)
Salt & pepper to taste
Instructions
Cook the Quinoa/Rice
Cook 1/2 cup dry quinoa in water or broth (1 cup liquid) until fluffy (~15 mins).
Set aside to cool slightly.
Prepare the Chicken
Slice chicken breasts into bite-sized cubes.
Season with garlic powder, paprika, salt, and pepper.
Heat 1 tablespoon olive oil in a skillet over medium heat.
Add chicken and cook for 6–8 minutes, turning occasionally until fully cooked (internal temp: 165°F/74°C).
Remove and set aside.
Cook the Broccoli
In the same skillet, add a splash of water and broccoli.
Cover and steam for 3–4 minutes until bright green and tender-crisp.
Optionally, stir-fry in olive oil for a crispier finish.
Make the Yogurt Sauce
In a small bowl, mix Greek yogurt, Dijon mustard, lemon juice, minced garlic, salt, and pepper.
Adjust seasonings to taste.
Assemble the Bow
In each bowl:
½ cup cooked quinoa or rice
Half the chicken
1 cup broccoli
Drizzle yogurt sauce on top or serve on the side
Nutritional Information (per bowl, with quinoa & sauce)
Nutrient Amount
Calories ~470 kcal
Protein ~42g
Carbs ~35g
Fat ~15g
Fiber ~5g
Sugars ~3g
Sodium ~400mg
Nutrition may vary depending on ingredients used (e.g. rice vs quinoa, portion sizes, sauce optional).
Common Questions
can I meal prep this recipe?
Absolutely. It stores well in the fridge for up to 4 days. Store sauce separately to avoid sogginess.
Can I use frozen broccoli?
Yes. Just steam or microwave it until tender, then add to the bowl.
What can I substitute for quinoa?
Brown rice, farro, couscous, or cauliflower rice (for low-carb option).
How can I make this dairy-free?
Skip the yogurt sauce or use a dairy-free yogurt alternative (like coconut or soy-based yogurt).
Can I bake the chicken instead?
Yes! Bake at 400°F (200°C) for 20–25 minutes, or until internal temp reaches 165°F.
Is this recipe good for weight loss?
Yes. It’s high in protein (keeps you full), moderate in carbs, and contains healthy fats. Great for fat loss diets, especially when using quinoa or cauliflower rice.
Can I double the recipe?
Yes, just double all ingredients. It scales easily.
A printable version (PDF)?
A vegetarian version?
A macro-tracking table for meal prep?
Let me know and I’ll provide it.