Description
Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce offers a balanced, nutrient-packed meal combining tender grilled chicken breast, roasted broccoli, and a fluffy grain base of brown rice or quinoa. Finished with a rich, aromatic creamy garlic sauce, this versatile dish suits weeknight dinners, meal prep, and various dietary preferences, delivering hearty protein, fiber, and flavor all in one wholesome bowl.
Ingredients
Scale
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
- Marinate the Chicken: In a small bowl, whisk together 2 tbsp olive oil, juice of half a lemon, 2 minced garlic cloves, 1 tsp smoked paprika, ½ tsp paprika, ½ tsp cumin, ½ tsp onion powder, salt, and black pepper. Place 2 boneless, skinless chicken breasts in a resealable bag or shallow dish, pour marinade over chicken, seal, and refrigerate for 30 minutes to 4 hours to develop flavor and tenderize.
- Cook the Grain Base: Rinse 1 cup of brown rice or quinoa under cold water. In a medium saucepan, bring 2 cups water or low-sodium broth to a boil. Add the grain and a pinch of salt, reduce heat to low, cover, and simmer until grains are tender and liquid absorbed—about 25–30 minutes for brown rice, 15 minutes for quinoa. Remove from heat, fluff with a fork, and keep covered until serving.
- Roast the Broccoli: Preheat oven to 425°F (220°C). Toss 3 cups broccoli florets with 1 tbsp olive oil, salt, pepper, and a pinch of garlic powder if using. Spread in a single layer on a parchment-lined baking sheet. Roast for 20–25 minutes, flipping halfway through, until edges are caramelized and florets are tender but still crisp. Remove and set aside.
- Grill the Chicken: Heat a grill pan or outdoor grill over medium-high heat. Remove chicken from marinade, discard excess marinade. Grill chicken breasts for 6–7 minutes per side or until internal temperature reaches 165°F (74°C). Transfer chicken to a plate, tent with foil, and let rest for 5 minutes before slicing into thin strips.
- Prepare the Creamy Garlic Sauce: In a medium bowl, combine ½ cup plain Greek yogurt, 2 tbsp mayonnaise (optional), 2–3 cloves finely minced garlic, 2 tbsp grated Parmesan cheese (or 1 tbsp nutritional yeast), 1 tbsp Dijon mustard, juice of ¼ lemon, 2–3 tbsp milk (dairy or plant-based), salt, pepper, and a pinch of red pepper flakes if desired. Whisk until smooth and creamy. Adjust consistency by adding more milk if needed.
- Assemble the Bowls: Divide cooked grains evenly among four bowls or meal prep containers. Top each with roasted broccoli florets and sliced grilled chicken. Drizzle generously with creamy garlic sauce. Garnish with chopped fresh parsley or chives, additional Parmesan, cracked black pepper, and optionally toasted nuts or seeds for crunch.
- Serve or Store: Serve immediately while warm, or let bowls cool and store in airtight containers in the refrigerator for up to 4 days. Reheat gently or enjoy cold.
Notes
- Do not overcook chicken; pull from grill at 160°F and let rest to reach 165°F for juicy results.
- Double the creamy garlic sauce for dipping or drizzling leftovers.
- Marinate chicken overnight to deepen flavor for meal prep convenience.
- For crispier broccoli, broil for last 2–3 minutes after roasting.
- Use fresh garlic rather than jarred minced for optimal flavor.
- Taste and adjust sauce seasoning with lemon juice, salt, or honey as needed.
- Customize broccoli texture by modifying roasting time for preferred tenderness.
- Preheat grill or pan thoroughly to create attractive grill marks and prevent sticking.
- Season all components—grains, vegetables, sauce, and chicken—for balanced flavor.
- Add crunchy toppings like toasted almonds or sunflower seeds for texture contrast.
- Substitute grains with cauliflower rice for low-carb option or tofu for vegan alternative.
- Prep Time: 10 minutes plus 30 minutes marinating time (can be up to 4 hours for better flavor)
- Cook Time: 35 minutes (25–30 minutes roasting broccoli + 6–7 minutes per side grilling chicken + grain cooking simultaneous or sequential)
- Category: Main Dish
- Method: Grilling
- Cuisine: American
Keywords: grilled chicken bowl, broccoli bowl, creamy garlic sauce, healthy grain bowl, meal prep bowl, high protein dinner, gluten free dinner, nutritious bowl recipe
