Introduction

Welcome to a delicious, nutritious, and satisfying meal that’s perfect for weeknight dinners, meal prep, or impressing guests—Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce. This wholesome dish combines tender, juicy grilled chicken breast, crisp-tender roasted broccoli, and fluffy grains, all brought together with a rich, flavorful creamy garlic sauce. It’s balanced, vibrant, and easy to customize for any dietary preference.

A white bowl filled with a bed of bright green roasted broccoli at the bottom, topped with several pieces of grilled chicken breast that show dark, crispy char marks and a golden-brown grilling texture. Creamy white sauce with visible herb specks is drizzled generously over the broccoli and chicken, pooling slightly at the bottom. The bowl sits on a grey striped cloth on a white marbled surface with a gold fork and knife placed nearby. The image is sharply focused on the food, highlighting the contrast between the rich colors of the chicken, broccoli, and sauce. photo taken with an iphone --ar 4:5 --v 7

Ingredients

For the Chicken:

2 boneless, skinless chicken breasts

2 tbsp olive oil
Juice of ½ lemon

2 cloves garlic, minced
1 tsp smoked paprika

½ tsp paprika
½ tsp ground cumin
½ tsp onion powder

1 tsp salt
½ tsp black pepper

For the Broccoli:

3 cups broccoli florets
1 tbsp olive oil
Salt and pepper to taste

Pinch garlic powder (optional)

For the Grain Base:

1 cup brown rice or quinoa

2 cups water or low-sodium broth
Pinch of salt

For the Creamy Garlic Sauce:

½ cup plain Greek yogurt (full-fat or 2%)
2 tbsp mayonnaise (optional, for extra creaminess)
2–3 cloves garlic, finely minced

2 tbsp grated Parmesan cheese (or 1 tbsp nutritional yeast)
1 tbsp Dijon mustard
Juice of ¼ lemon

2–3 tbsp milk (dairy or unsweetened almond/oat milk)
Salt and pepper to taste
Pinch red pepper flakes (optional)

Optional Garnishes:

Fresh parsley or chives, chopped
Extra Parmesan

Cracked black pepper
Toasted nuts or seeds

Instructions

Step 1: In a small bowl, whisk together olive oil, lemon juice, minced garlic, smoked paprika, paprika, cumin, onion powder, salt, and black pepper. Pour marinade over chicken breasts in a zip-top bag or container. Seal and refrigerate for 30 minutes to 4 hours.

Step 2: Rinse rice or quinoa under cold water. In a saucepan, bring 2 cups water or broth to a boil. Add the grain and salt, reduce heat, cover, and simmer until liquid is absorbed and grains are tender (about 25–30 minutes for brown rice, 15 minutes for quinoa). Remove from heat, fluff with fork, and cover until ready to use.
Step 3: Preheat oven to 425°F (220°C). Toss broccoli florets with olive oil, salt, pepper, and garlic powder on a baking sheet. Roast for 20–25 minutes, flipping once, until browned and tender.
Step 4: Heat a grill pan or outdoor grill over medium-high heat. Remove chicken from marinade, discard excess, and grill for 6–7 minutes per side or until internal temperature reaches 165°F (74°C). Transfer to a plate, tent with foil, and let rest 5 minutes before slicing.

Step 5: While chicken rests, prepare the sauce: In a bowl, combine Greek yogurt, mayonnaise, garlic, Parmesan, Dijon mustard, lemon juice, milk, salt, pepper, and red pepper flakes. Whisk until smooth. Add more milk if too thick.
Step 6: To assemble, divide grains among four bowls. Top with roasted broccoli and sliced grilled chicken. Drizzle generously with creamy garlic sauce. Garnish with herbs and optional toppings.
Step 7: Serve immediately or refrigerate in airtight containers for up to 4 days. Reheat gently or enjoy cold.

Tips & Variations

Don’t overcook the chicken; pull it at 160°F as it will rest to 165°F for juicy results.
Double the sauce for extra creaminess or use as a dip for veggies.
Marinate chicken overnight for deeper flavor and prep grains and broccoli in advance to save time.

Broil broccoli for the last 2–3 minutes of roasting for extra crispiness.
Use fresh garlic for the sauce to maximize flavor.
Adjust sauce seasoning with lemon juice, salt, or a touch of honey for balance.

Substitute grains with cauliflower rice for a low-carb version.
Swap chicken for grilled tofu or tempeh to make it vegan.
Add spicy elements like sriracha or cayenne for a kick.

Try Mediterranean, Asian, or Tex-Mex inspired toppings and sauces for variety.

Storage

Store leftover bowls in airtight containers in the refrigerator for up to 4 days. For best texture, keep creamy garlic sauce separate and add just before serving. Reheat gently in the microwave or enjoy cold. Cooked chicken and grains freeze well for up to 3 months, but broccoli is best fresh or refrigerated as freezing may affect its texture. The sauce may separate if frozen and is best made fresh.

How to Serve

A white bowl with grilled chicken sliced into thick pieces sits on a white marbled texture, surrounded by bright green steamed broccoli florets. The chicken has a crispy, dark brown char on the outside, and both chicken and broccoli are drizzled with a creamy white sauce with visible herbs. The bowl rests on a gray and white patterned cloth, with a gold fork and knife placed nearby. The lighting highlights the juicy texture of the chicken and the vibrant green of the broccoli. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I bake the chicken instead of grilling?

Yes! Bake the chicken at 375°F (190°C) for 20–25 minutes or until cooked through. Baste with marinade during the first 10 minutes to keep it moist.

How do I store leftovers?

Store leftovers in airtight containers in the refrigerator for up to 4 days. Keep the sauce separate if possible to avoid sogginess.

Can I freeze this meal?

Freeze cooked chicken and grains separately for up to 3 months. Broccoli is best fresh or refrigerated, as freezing can alter its texture. The sauce should ideally be made fresh as it may separate when frozen.

Is this recipe dairy-free?

Yes, by substituting Greek yogurt with dairy-free yogurt, omitting Parmesan or using nutritional yeast, and choosing plant-based milk, you can easily make this dairy-free.

Can I use frozen broccoli?

You can, but fresh broccoli yields better texture. If using frozen, thaw and pat dry before roasting to prevent steaming.

What can I substitute for Greek yogurt?

Sour cream, coconut yogurt (for vegan), or blended silken tofu are good alternatives.

How can I make the sauce thicker or thinner?

Add less milk for a thicker sauce and more for a pourable consistency. A spoonful of tahini can also thicken and enrich the sauce.

Can I use pre-cooked chicken?

Yes, rotisserie or leftover grilled chicken works well. Just warm it before assembling the bowls.

Are these bowls freezer-friendly?

They are best enjoyed fresh or refrigerated. Freezing may change the texture of broccoli and the sauce.

Can I make this in advance for meal prep?

Absolutely! This recipe is excellent for meal prep. Prepare all components ahead and assemble in containers for grab-and-go meals.