Grilled Chicken and Broccoli Bowl with Creamy Garlic Sauce

This grilled chicken and broccoli bowl is a high-protein, nutrient-dense meal perfect for a balanced lunch or dinner. Juicy, marinated chicken is paired with roasted or steamed broccoli and served over rice or quinoa, then drizzled with a rich, creamy garlic sauce. It’s satisfying, flavorful, and easy to make!

Ingredients

(Serves 4)

For the Chicken:

2 boneless, skinless chicken breasts (or 4 chicken thighs)

1 tbsp olive oil

1 tbsp lemon juice

1 tsp garlic powder

1 tsp paprika

½ tsp salt

½ tsp black pepper

½ tsp dried oregano (optional)

For the Broccoli Bowl:

4 cups broccoli florets

1 tbsp olive oil

½ tsp salt

¼ tsp black pepper

2 cups cooked brown rice, white rice, or quinoa

¼ cup chopped green onions (for garnish)

1 tbsp sesame seeds or toasted almonds (optional)

For the Creamy Garlic Sauce:

½ cup Greek yogurt or mayonnaise

2 tbsp olive oil or melted butter

2 tbsp lemon juice

2 garlic cloves, minced

½ tsp salt

¼ tsp black pepper

1 tbsp water or milk (to thin, if needed)

Instructions

1. Marinate and Grill the Chicken:

In a bowl, mix olive oil, lemon juice, garlic powder, paprika, salt, pepper, and oregano.

Coat the chicken in the marinade and let sit for at least 15 minutes (or up to 2 hours).Preheat a grill or grill pan to medium heat.Grill chicken for 6-7 minutes per side until cooked through (internal temp 165°F).Let rest for 5 minutes, then slice.

2. Cook the Broccoli:

Roasting Option: Preheat oven to 400°F, toss broccoli with olive oil, salt, and pepper, then roast for 15 minutes.

Steaming Option: Steam broccoli for 5 minutes until bright green and tender.

3. Make the Creamy Garlic Sauce:

In a small bowl, whisk together Greek yogurt, olive oil, lemon juice, minced garlic, salt, and pepper.

Add water or milk to reach desired consistency.

4. Assemble the Bowl:

Divide cooked rice or quinoa among 4 bowls.Top with grilled chicken and broccoli.Drizzle with creamy garlic sauce.Garnish with green onions and sesame seeds (if using).

Nutritional Information

(Per Serving, Approximate)

Calories: 450

Protein: 42g

Carbohydrates: 40g

Fats: 14g

Fiber: 6g

Sodium: 600mg

Notes & Tips:

Make it Dairy-Free: Use dairy-free yogurt or tahini instead of Greek yogurt.

Add More Flavor: Drizzle with a bit of sriracha or add red pepper flakes for heat.

Swap the Base: Try cauliflower rice for a lower-carb option.

Meal Prep Friendly: Store components separately and assemble before eating.

Cook Time:

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

This grilled chicken and broccoli bowl is an easy, delicious, and nutritious meal.