Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce – Healthy, Savory & Delicious

🎉 Introduction

If you’re looking for a wholesome, satisfying meal that feels indulgent while staying clean and nourishing, these Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce are the perfect choice. Juicy grilled chicken, crisp-tender broccoli, and a rich yet balanced garlic sauce come together in a bowl that’s comforting, protein-packed, and incredibly flavorful.

This recipe is ideal for healthy weeknight dinners, meal prep bowls, or anyone focused on high-protein eating without sacrificing taste. Grilling adds smoky depth to the chicken, broccoli brings freshness and crunch, and the creamy garlic sauce ties everything together with savory richness—without alcohol, pork, or unnecessary heaviness.

🧰 Equipment Needed

• Grill pan, outdoor grill, or skillet
• Medium saucepan (for sauce)
• Mixing bowls
• Knife and cutting board
• Measuring cups and spoons
• Tongs or spatula

Tip: A grill pan works perfectly if you don’t have access to an outdoor grill.

🛒 Ingredients

Protein

• 1½ lbs chicken breasts, boneless and skinless

Vegetables

• 4 cups broccoli florets

For Grilling

• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• ½ teaspoon dried oregano
• ½ teaspoon salt
• ¼ teaspoon black pepper

Creamy Garlic Sauce

• 1 tablespoon butter
• 4 garlic cloves, minced
• 1 cup milk
• 2 tablespoons all-purpose flour
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• ¼ cup Parmesan cheese, grated

Optional Bowl Base

• Cooked rice, quinoa, or cauliflower rice

Garnish

• Fresh parsley, chopped

Ingredient Notes:

• Chicken breasts keep this dish lean and high in protein.
• Broccoli adds fiber and micronutrients.
• The garlic sauce is creamy yet balanced, not heavy.

👩‍🍳 Directions

Step 1: Season the Chicken

• Pat chicken breasts dry.
• In a bowl, combine olive oil, garlic powder, paprika, oregano, salt, and black pepper.
• Coat chicken evenly with the seasoning mixture.

Step 2: Grill the Chicken

• Preheat grill or grill pan over medium-high heat.
• Grill chicken for 5–6 minutes per side, until fully cooked and nicely charred.
• Remove from heat and let rest for 5 minutes.
• Slice into strips.

Step 3: Cook the Broccoli

• Lightly coat broccoli florets with olive oil and a pinch of salt.
• Grill or sauté for 5–7 minutes, until tender with lightly crisp edges.
• Set aside.

Step 4: Make the Creamy Garlic Sauce

• In a saucepan over medium heat, melt butter.
• Add minced garlic and cook for 30 seconds until fragrant.
• Whisk in flour and cook for 1 minute to remove raw taste.
• Slowly whisk in milk, stirring constantly.
• Simmer for 3–4 minutes, until thickened.
• Stir in Parmesan cheese, salt, and black pepper.
• Remove from heat once smooth and creamy.

Step 5: Assemble the Bowls

• Add your base (rice, quinoa, or vegetables) to bowls.
• Top with grilled chicken and broccoli.
• Drizzle generously with creamy garlic sauce.

🍽️ Servings & Timing

• Servings: 4
• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: About 40 minutes

A balanced, protein-rich meal perfect for lunch or dinner.

🧊 Storage & Reheating

Storage

• Store components separately in airtight containers for up to 4 days

Reheating

• Reheat chicken and broccoli gently in a skillet or microwave
• Warm sauce slowly, stirring to keep smooth

Tip: Add a splash of milk to refresh the sauce when reheating.

🥄 Variations

• Extra Protein
  • Add more chicken or grilled turkey breast
• Low-Carb Bowl
  • Use cauliflower rice or extra broccoli
• Spicy Garlic Sauce
  • Add chili flakes or cayenne pepper
• Dairy-Light
  • Reduce Parmesan and use low-fat milk
• Herb Boost
  • Add thyme or basil to the sauce

❓ 10 FAQs

1. Is this recipe healthy?
   Yes, it’s balanced, protein-rich, and grilled.
2. Can I bake the chicken instead?
   Yes, bake at 200°C (400°F) for 20–22 minutes.
3. Is the sauce heavy?
   No, it’s creamy but well balanced.
4. Can I meal prep this?
   Absolutely, perfect for weekly prep.
5. Can I use frozen broccoli?
   Yes, thaw and pat dry first.
6. Is this kid-friendly?
   Yes, mild and comforting.
7. Can I freeze the sauce?
   Not recommended due to dairy.
8. What protein alternatives work?
   Grilled beef strips or turkey breast.
9. Does grilling dry the chicken?
   No, if rested properly after cooking.
10. What’s the best base for bowls?
    Rice, quinoa, or vegetables all work well.

🏁 Conclusion

These grilled chicken & broccoli bowls with creamy garlic sauce are the definition of healthy comfort food. They’re hearty, flavorful, and nourishing—perfect for busy schedules, fitness-focused goals, or simply enjoying a delicious homemade meal.

With smoky grilled chicken, vibrant broccoli, and a savory garlic sauce, this dish proves that eating well doesn’t mean giving up indulgence. Once you try it, it’s bound to become a staple in your weekly rotation.

Adam

Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce – Healthy, Savory & Delicious

If you’re looking for a wholesome, satisfying meal that feels indulgent while staying clean and nourishing, these Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce are the perfect choice. Juicy grilled chicken, crisp-tender broccoli, and a rich yet balanced garlic sauce come together in a bowl that’s comforting, protein-packed, and incredibly flavorful. This recipe is ideal for healthy weeknight dinners, meal prep bowls, or anyone focused on high-protein eating without sacrificing taste. Grilling adds smoky depth to the chicken, broccoli brings freshness and crunch, and the creamy garlic sauce ties everything together with savory richness—without alcohol, pork, or unnecessary heaviness.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 40 minutes mins

Servings: 4 servings

Ingredients Equipment Method Notes

Ingredients

  

Protein

• 1½ lbs chicken breasts boneless and skinless

Vegetables

• 4 cups broccoli florets

For Grilling

• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• ½ teaspoon dried oregano
• ½ teaspoon salt
• ¼ teaspoon black pepper

Creamy Garlic Sauce

• 1 tablespoon butter
• 4 garlic cloves minced
• 1 cup milk
• 2 tablespoons all-purpose flour
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• ¼ cup Parmesan cheese grated

Optional Bowl Base

• Cooked rice quinoa, or cauliflower rice

Garnish

• Fresh parsley chopped

Ingredient Notes:

• Chicken breasts keep this dish lean and high in protein.
• Broccoli adds fiber and micronutrients.
• The garlic sauce is creamy yet balanced not heavy.

Equipment

• Grill pan, outdoor grill, or skillet
• Medium saucepan (for sauce)
• Mixing bowls
• Knife and cutting board
• Measuring cups and spoons
• Tongs or spatula
• Tip: A grill pan works perfectly if you don’t have access to an outdoor grill.

Method

 

Step 1: Season the Chicken

1. Pat chicken breasts dry.
2. In a bowl, combine olive oil, garlic powder, paprika, oregano, salt, and black pepper.
3. Coat chicken evenly with the seasoning mixture.

Step 2: Grill the Chicken

1. Preheat grill or grill pan over medium-high heat.
2. Grill chicken for 5–6 minutes per side, until fully cooked and nicely charred.
3. Remove from heat and let rest for 5 minutes.
4. Slice into strips.

Step 3: Cook the Broccoli

1. Lightly coat broccoli florets with olive oil and a pinch of salt.
2. Grill or sauté for 5–7 minutes, until tender with lightly crisp edges.
3. Set aside.

Step 4: Make the Creamy Garlic Sauce

1. In a saucepan over medium heat, melt butter.
2. Add minced garlic and cook for 30 seconds until fragrant.
3. Whisk in flour and cook for 1 minute to remove raw taste.
4. Slowly whisk in milk, stirring constantly.
5. Simmer for 3–4 minutes, until thickened.
6. Stir in Parmesan cheese, salt, and black pepper.
7. Remove from heat once smooth and creamy.

Step 5: Assemble the Bowls

1. Add your base (rice, quinoa, or vegetables) to bowls.
2. Top with grilled chicken and broccoli.
3. Drizzle generously with creamy garlic sauce.

Notes

🧊 Storage & Reheating

Storage

Store components separately in airtight containers for up to 4 days

Reheating

Reheat chicken and broccoli gently in a skillet or microwave

Warm sauce slowly, stirring to keep smooth

Tip: Add a splash of milk to refresh the sauce when reheating.

🥄 Variations

Extra Protein

Add more chicken or grilled turkey breast

Low-Carb Bowl

Use cauliflower rice or extra broccoli

Spicy Garlic Sauce

Add chili flakes or cayenne pepper

Dairy-Light

Reduce Parmesan and use low-fat milk

Herb Boost

Add thyme or basil to the sauce

❓ 10 FAQs

Is this recipe healthy?
Yes, it’s balanced, protein-rich, and grilled.

Can I bake the chicken instead?
Yes, bake at 200°C (400°F) for 20–22 minutes.

Is the sauce heavy?
No, it’s creamy but well balanced.

Can I meal prep this?
Absolutely, perfect for weekly prep.

Can I use frozen broccoli?
Yes, thaw and pat dry first.

Is this kid-friendly?
Yes, mild and comforting.

Can I freeze the sauce?
Not recommended due to dairy.

What protein alternatives work?
Grilled beef strips or turkey breast.

Does grilling dry the chicken?
No, if rested properly after cooking.

What’s the best base for bowls?
Rice, quinoa, or vegetables all work well.

🏁 Conclusion

These grilled chicken & broccoli bowls with creamy garlic sauce are the definition of healthy comfort food. They’re hearty, flavorful, and nourishing—perfect for busy schedules, fitness-focused goals, or simply enjoying a delicious homemade meal.

With smoky grilled chicken, vibrant broccoli, and a savory garlic sauce, this dish proves that eating well doesn’t mean giving up indulgence. Once you try it, it’s bound to become a staple in your weekly rotation.