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

If you're looking for a satisfying meal that checks all the boxes—healthy, high-protein, and delicious—this Grilled Chicken & Broccoli Bowl with Creamy Garlic Sauce is the answer. It’s a complete meal in one bowl that brings together tender grilled chicken, perfectly cooked broccoli, fluffy rice or grains, and the real star: a creamy, dreamy garlic sauce that elevates everything. Whether you’re meal-prepping for the week or whipping up a quick weeknight dinner, this recipe is easy to throw together and can be customized with your favorite grains, greens, and toppings. It's comforting and nourishing while staying fresh and light, making it perfect for lunch, dinner, or post-workout fuel.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 3 hearty bowls
Ingredients Equipment Method Notes

Ingredients
  

🍗 Protein
  • 2 boneless skinless chicken breasts (or thighs)
🥦 Vegetables
  • 2 cups broccoli florets
  • 2 cloves garlic minced, for marinade
  • 1 clove garlic minced, for sauce
  • 1 tbsp lemon juice optional
🍚 Grains (Choose one)
  • 1½ cups cooked brown rice white rice, quinoa, or couscous
🧂 Marinade & Seasonings
  • 1 tbsp olive oil
  • ½ tsp smoked paprika
  • ½ tsp dried oregano
  • ½ tsp salt
  • ¼ tsp black pepper
🧄 Creamy Garlic Sauce
  • ½ cup plain Greek yogurt or sour cream
  • 1 tbsp mayonnaise optional for richness
  • 1 clove garlic minced
  • 1 tbsp lemon juice
  • Salt and pepper to taste
  • 1 –2 tbsp water to thin, if needed

Equipment

  • Grill or grill pan (or cast-iron skillet)
  • Saucepan (for rice or grain)
  • Steamer or pot for broccoli
  • Knife and cutting board
  • Small mixing bowl
  • Whisk
  • Measuring cups and spoons
  • Mixing bowls (for assembling bowls)

Method
 

Step 1. Marinate the Chicken
  1. In a bowl or zip-top bag, combine:
  2. 1 tbsp olive oil
  3. 2 cloves garlic (minced)
  4. ½ tsp smoked paprika
  5. ½ tsp oregano
  6. ½ tsp salt
  7. ¼ tsp black pepper
  8. Add the chicken breasts and toss to coat. Let marinate for at least 20 minutes (or up to overnight in the fridge).
Step 2. Grill the Chicken
  1. Heat your grill or grill pan to medium-high heat.
  2. Grill chicken for 5–6 minutes per side, or until the internal temperature reaches 165°F (74°C).
  3. Let rest for 5 minutes, then slice thinly.
Step 3. Cook the Broccoli
  1. Steam broccoli florets for 3–4 minutes until bright green and just tender.
  2. For added flavor, toss with a squeeze of lemon juice and a pinch of salt after steaming.
Step 4. Prepare the Creamy Garlic Sauce
  1. In a small bowl, whisk together:
  2. ½ cup Greek yogurt
  3. 1 tbsp mayo (optional)
  4. 1 clove garlic (minced)
  5. 1 tbsp lemon juice
  6. Salt and pepper to taste
  7. Add 1–2 tbsp of water to thin the sauce to drizzle consistency.
Step 5. Assemble the Bowls
  1. Add a base of cooked rice or quinoa.
  2. Top with sliced grilled chicken and steamed broccoli.
  3. Drizzle generously with creamy garlic sauce.
  4. Garnish with fresh herbs or chili flakes if desired.

Notes

🧊 Storage & Reheating
Refrigerator: Store bowls separately from sauce in airtight containers for up to 4 days.
Reheat: Microwave chicken and rice until warm, steam or sauté broccoli again if preferred. Add sauce after reheating.
Freezer: Freeze grilled chicken and rice, but not sauce or broccoli (which don’t freeze well).
🥄 Variations
Vegetarian: Swap chicken for grilled tofu or roasted chickpeas.
Spicy Kick: Add chili flakes or a spoonful of harissa to the garlic sauce.
Low Carb: Use cauliflower rice or zucchini noodles instead of grains.
Add More Veggies: Include cherry tomatoes, avocado slices, or roasted red peppers.
Herbed Garlic Sauce: Add dill, parsley, or chives for a garden-fresh twist.
❓ 10 FAQs
1. Can I use chicken thighs instead of breasts?
Yes—chicken thighs are juicy and flavorful, just adjust cook time slightly.
2. Can I bake the chicken instead?
Absolutely! Bake at 400°F for 20–25 minutes, flipping halfway through.
3. What if I don’t have a grill?
Use a grill pan, cast iron skillet, or even bake in the oven or air fryer.
4. Is the garlic sauce strong?
It’s flavorful but not overpowering—use less garlic if sensitive.
5. Can I use sour cream instead of yogurt?
Yes! It adds a rich tang and works great.
6. Can I meal prep this?
Totally! Keep sauce and components separate until ready to eat.
7. Is this dish gluten-free?
Yes—just ensure your grains and sauces are certified gluten-free.
8. Can I use frozen broccoli?
Yes—just steam or sauté it before assembling.
9. Can I use store-bought garlic sauce?
You can, but the homemade version is quick and fresh.
10. What toppings go well with this bowl?
Try sliced avocado, chili oil, sesame seeds, or fresh parsley.
🏁 Conclusion
Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce are everything a satisfying meal should be: nutritious, flavorful, simple to prepare, and endlessly versatile. Whether you’re feeding a family or meal prepping for the week, this recipe delivers big flavor and balanced macros with minimal effort.
The juicy grilled chicken pairs perfectly with tender broccoli and creamy garlic sauce, all layered over your favorite grain. This bowl will easily become your go-to for lunches, quick dinners, or healthy post-gym meals.