Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce

by

Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce

This Grilled Chicken & Broccoli Bowl is a nutritious and flavorful meal, perfect for lunch or dinner. Tender, juicy grilled chicken pairs beautifully with roasted broccoli and a creamy garlic sauce, all served over a base of fluffy rice or protein-packed quinoa. With simple ingredients and bold flavors, this dish is both healthy and satisfying.

Why You’ll Love This Recipe

  • High in Protein & Nutrients – Chicken and Greek yogurt provide protein, while broccoli adds vitamins and fiber.
  • Easy to Make & Meal Prep Friendly – Perfect for preparing ahead of time for quick, nutritious meals throughout the week.
  • Balanced & Satisfying – A well-rounded meal with lean protein, veggies, and a wholesome grain.
  • Flavor-Packed – The creamy garlic sauce enhances every bite, adding a delicious tangy richness.

Ingredients

For the Chicken & Broccoli:

  • 2 boneless, skinless chicken breasts – Lean, protein-rich, and perfect for grilling.
  • 2 cups (200g) broccoli florets – Roasted or grilled to a delicious crisp-tender texture.
  • 2 tablespoons olive oil – Helps achieve that golden, flavorful char.
  • Salt and black pepper, to taste – Essential for seasoning.

For the Creamy Garlic Sauce:

  • ½ cup (120ml) Greek yogurt – Adds a creamy, tangy base.
  • 2 garlic cloves, minced – Brings a bold, aromatic flavor.
  • 1 tablespoon lemon juice – Enhances the freshness of the dish.
  • 1 tablespoon chopped fresh parsley – Adds color and a hint of earthiness.
  • ¼ teaspoon paprika – Gives a subtle warmth and depth of flavor.

For Serving:

  • Cooked rice or quinoa – A hearty base that absorbs all the delicious flavors.

Step-by-Step Instructions

Step 1: Prepare and Grill the Chicken

  1. Preheat your grill or stovetop grill pan to medium-high heat.
  2. Pat the chicken breasts dry with a paper towel and season both sides with salt, black pepper, and 1 tablespoon olive oil.
  3. Place the chicken on the grill and cook for 5-7 minutes per side, or until the internal temperature reaches 165°F (75°C).
  4. Remove from the grill, let rest for 5 minutes, then slice into strips.

Step 2: Roast or Grill the Broccoli

  1. Preheat your oven to 400°F (200°C) if roasting.
  2. Toss the broccoli florets with 1 tablespoon olive oil, salt, and black pepper.
  3. For roasting: Spread the broccoli on a baking sheet and roast for 15-20 minutes, until slightly crispy and tender.
  4. For grilling: Place the broccoli on a grill pan and cook for 5-7 minutes, turning occasionally until charred and tender.

Step 3: Make the Creamy Garlic Sauce

  1. In a small bowl, whisk together Greek yogurt, minced garlic, lemon juice, chopped parsley, and paprika.
  2. Adjust seasoning with salt and pepper as needed.

Step 4: Assemble the Bowls

  1. Divide cooked rice or quinoa into serving bowls.
  2. Top with sliced grilled chicken and roasted broccoli.
  3. Drizzle generously with the creamy garlic sauce.
  4. Garnish with extra parsley or a sprinkle of paprika if desired.

Expert Tips for the Best Grilled Chicken & Broccoli Bowls

  • Let the Chicken Rest – Resting the chicken before slicing helps retain its juices, making it more tender and flavorful.
  • Adjust the Sauce Consistency – If the sauce is too thick, add a teaspoon of water or extra lemon juice to thin it out.
  • Customize Your Bowl – Add sliced avocados, cherry tomatoes, or toasted nuts for extra texture and nutrients.
  • Meal Prep Friendly – Store the grilled chicken, roasted broccoli, and sauce separately in airtight containers for up to 4 days.

Serving Suggestions

This dish is delicious on its own, but here are a few variations to try:

  • Make It Spicy: Add a pinch of red pepper flakes or a drizzle of hot sauce to the garlic sauce.
  • Swap the Grain: Use cauliflower rice for a low-carb option or couscous for a different texture.
  • Turn It Into a Wrap: Serve everything inside a whole-wheat tortilla for a handheld meal.

Storage & Reheating Instructions

  • Refrigeration: Store the grilled chicken, roasted broccoli, and sauce separately in airtight containers for up to 4 days.
  • Freezing: The grilled chicken can be frozen for up to 3 months. Thaw overnight in the fridge before reheating.
  • Reheating:
    • Chicken: Warm in a skillet over medium heat or in the microwave for 1-2 minutes.
    • Broccoli: Reheat in a hot oven for 5-7 minutes to retain crispiness.
    • Sauce: Serve cold or bring to room temperature before drizzling.

Frequently Asked Questions

Can I Use Chicken Thighs Instead?

Yes! Boneless, skinless chicken thighs work great and tend to be even juicier. Adjust cooking time as needed.

How Can I Make This Dairy-Free?

Substitute the Greek yogurt with dairy-free coconut yogurt or a blended cashew-based sauce.

What Other Vegetables Can I Use?

Swap broccoli for roasted Brussels sprouts, bell peppers, or zucchini for variety.

Final Thoughts

This Grilled Chicken & Broccoli Bowl with Creamy Garlic Sauce is a simple, nutritious, and satisfying meal that comes together quickly while delivering incredible flavor. Whether you’re looking for a healthy weeknight dinner or a meal prep option that keeps well, this dish is sure to become a favorite.

Give it a try and enjoy a wholesome, homemade meal that is both delicious and easy to prepare!

Leave a Comment