Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce

By: Rabia

Tender grilled chicken, crisp-tender broccoli, and a zesty garlic yogurt sauce all come together over fluffy rice or quinoa. A quick, protein-packed bowl that’s as satisfying as it is healthy.

📝 Recipe Card

Servings & Timing

  • Prep Time: 10 minutes

  • Cook Time: 20 minutes

  • Total Time: 30 minutes

  • Yield: 2 servings

Dietary Badges
✅ High Protein
✅ Gluten-Free (with quinoa or GF rice)
✅ Meal-Prep Friendly
✅ Low-Carb Option

Ingredients

  • 2 boneless, skinless chicken breasts

  • 2 cups broccoli florets

  • Olive oil

  • Salt & black pepper

  • Greek yogurt

  • Garlic cloves, minced

  • Lemon juice

  • Fresh parsley, chopped

  • Paprika

  • Cooked rice or quinoa, for serving

Instructions

  1. Prep Chicken & Broccoli: Season chicken breasts with olive oil, salt, pepper, and a sprinkle of paprika. Toss broccoli with olive oil, salt, and pepper.

  2. Grill Chicken: Preheat grill or grill pan to medium-high. Cook chicken 5–6 minutes per side until fully cooked (internal temp 165°F/74°C). Let rest, then slice.

  3. Cook Broccoli: Grill broccoli in a basket or pan for 5–6 minutes until tender-crisp, with light char marks.

  4. Make Sauce: In a small bowl, whisk together Greek yogurt, garlic, lemon juice, parsley, paprika, salt, and pepper until smooth.

  5. Assemble Bowls: Layer rice or quinoa in bowls. Top with sliced chicken and broccoli. Drizzle with creamy garlic sauce and garnish with extra parsley.

Notes

  • Swap broccoli for asparagus, zucchini, or green beans.

  • Sauce doubles as a dip for roasted veggies or grilled meats.

  • Meal-prep friendly: make ahead and store in containers for up to 3 days.

🌟 Introduction

These bowls are a balanced blend of lean protein, fiber-rich greens, and creamy, garlicky flavor. They make weeknight dinners stress-free and can easily be doubled for meal prep. Think of it as a lighter, fresher version of comfort food — satisfying without being heavy.

Recommended  Wayne Casserole 🌮🥘

👩‍🍳 Step-by-Step Cooking Guide

1. Marinate & Season

Rub chicken with olive oil, paprika, salt, and pepper for flavor and golden char.

2. Grill to Perfection

Cook chicken and broccoli side-by-side — broccoli gets smoky edges while chicken stays juicy.

3. Whisk the Sauce

Creamy yogurt, garlic, lemon, and herbs = a refreshing drizzle that ties everything together.

4. Build the Bowls

Rice or quinoa for a base → sliced chicken → broccoli → a generous spoonful of garlic sauce.

🧾 Ingredient Details & Substitutions

  • Chicken breasts → Can use thighs for juicier flavor.

  • Broccoli → Swap with mixed veggies (peppers, zucchini, asparagus).

  • Greek yogurt → Sour cream or dairy-free yogurt works too.

  • Paprika → Smoked paprika adds depth.

  • Rice/quinoa → Low-carb option: serve over cauliflower rice.

 Variations & Serving Ideas

  • Spicy Kick → Add chili flakes or cayenne to the sauce.

  • Mediterranean Bowl → Top with olives, cucumbers, and cherry tomatoes.

  • Asian Twist → Swap lemon for lime and add sesame oil to the sauce.

Serving Suggestions

  • Pair with a simple cucumber salad.

  • Add warm pita bread on the side.

  • Serve with roasted potatoes instead of grains for variety.

🥡 Storage & Make-Ahead

  • Store: Refrigerate assembled bowls up to 3 days (keep sauce separate).

  • Reheat: Warm chicken and broccoli, then drizzle with cold sauce.

  • Meal Prep: Divide into containers with rice/quinoa + chicken + broccoli. Pack sauce separately.

⚖️ Nutrition (per serving, approx.)

  • Calories: ~430 kcal

  • Protein: 38 g

  • Carbs: 32 g

  • Fat: 15 g

  • Fiber: 5 g

✅ High in protein
✅ Well-balanced macros

❓ FAQs

Q: Can I bake instead of grill?
A: Yes — bake chicken at 400°F (200°C) for 20–25 minutes, and roast broccoli on a separate tray.

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Q: Can I use frozen broccoli?
A: Yes, but thaw and pat dry before grilling for best char.

Q: Is this good for meal prep?
A: Definitely — just keep the sauce in a separate container until ready to serve.

💬 Personal Note

This dish has become a weeknight staple in my kitchen. It’s quick, filling, and the garlic yogurt sauce makes it feel special without extra effort.

Rabia
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