Grilled Chicken and Broccoli Bowls

Grilled chicken and broccoli bowls with creamy garlic sauce offer a delicious, wholesome, and satisfying meal packed with protein, fiber, and rich flavors. This dish is perfect for those looking for a healthy yet indulgent meal that is easy to prepare and bursting with nutrients. Whether you are meal-prepping for the week or serving a fresh, home-cooked dinner, this recipe is a must-try.

The balance of smoky grilled chicken, tender-crisp broccoli, and a luscious creamy garlic sauce makes it a crowd-pleaser. With simple ingredients and easy-to-follow steps, you can make this dish at home without any hassle. Plus, it’s versatile—perfect for lunch, dinner, or even a post-workout meal.

Let’s dive into this delightful and nutritious recipe, covering everything from ingredient choices to cooking methods and pro tips for maximum flavor and texture.

Ingredients for Grilled Chicken and Broccoli Bowls

For the Grilled Chicken:

• 2 large boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• Juice of 1 lemon
• 1 teaspoon Dijon mustard (optional for added tang)
• 1 tablespoon low-sodium soy sauce or coconut aminos

For the Broccoli:

• 2 cups fresh broccoli florets
• 1 tablespoon olive oil
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon red pepper flakes (optional for a slight kick)
• 1 tablespoon fresh lemon juice

For the Creamy Garlic Sauce:

• 1 cup Greek yogurt or sour cream
• 2 cloves garlic, minced
• 2 tablespoons fresh lemon juice
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon dried thyme
• 1/4 teaspoon dried basil
• 1/2 teaspoon Dijon mustard (for added depth of flavor)
• 1 tablespoon grated Parmesan cheese (optional for richness)
• 1 teaspoon honey or maple syrup (balances the garlic intensity)

For the Bowl Base (Optional):

• 2 cups cooked brown rice, quinoa, or cauliflower rice
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 1/4 cup shredded carrots
• 1/4 cup sliced cucumbers
• 1/4 cup roasted chickpeas for extra crunch
• Fresh parsley or cilantro for garnish
• 1 tablespoon toasted sesame seeds or crushed nuts for extra texture

How to Make Grilled Chicken and Broccoli Bowls

Step 1: Prepare the Chicken

1. In a small bowl, mix olive oil, garlic powder, onion powder, smoked paprika, oregano, salt, black pepper, lemon juice, Dijon mustard, and soy sauce.
2. Coat the chicken breasts with the seasoning mixture and let them marinate for at least 30 minutes (or overnight for deeper flavor).

Step 2: Grill the Chicken

1. Preheat the grill to medium-high heat.
2. Place the chicken breasts on the grill and cook for about 6-8 minutes per side, or until they reach an internal temperature of 165°F (75°C).
3. Remove the chicken from the grill and let it rest for 5 minutes before slicing it into thin strips.

Step 3: Cook the Broccoli

1. In a large bowl, toss the broccoli florets with olive oil, garlic powder, salt, black pepper, red pepper flakes, and lemon juice.
2. Place the broccoli on a grill pan or directly on the grill. Cook for 4-5 minutes, turning occasionally, until slightly charred but still crisp.

Step 4: Make the Creamy Garlic Sauce

1. In a mixing bowl, combine Greek yogurt (or sour cream), minced garlic, lemon juice, olive oil, salt, black pepper, thyme, basil, Dijon mustard, Parmesan cheese, and honey.
2. Stir well until smooth. Adjust seasoning as needed.
3. Refrigerate for at least 10 minutes to allow the flavors to meld.

Step 5: Assemble the Bowls

1. Divide the cooked rice (or chosen base) into serving bowls.
2. Top with sliced grilled chicken, grilled broccoli, cherry tomatoes, red onion, shredded carrots, and sliced cucumbers.
3. Sprinkle with roasted chickpeas and toasted sesame seeds.
4. Drizzle the creamy garlic sauce over the top.
5. Garnish with fresh parsley or cilantro and serve warm.

Prep and Cooking Time

• Preparation Time: 20 minutes
• Marination Time: 30 minutes
• Cooking Time: 20 minutes
• Total Time: 1 hour 10 minutes

Nutritional Information (Per Serving) about Grilled Chicken and Broccoli Bowls

• Calories: 450 kcal
• Protein: 40g
• Carbohydrates: 30g
• Fat: 18g
• Fiber: 7g
• Sugar: 5g

Tips for the Best Grilled Chicken and Broccoli Bowls

• Marinate Longer: The longer you marinate the chicken, the more flavorful it will be.
• Use Fresh Ingredients: Fresh garlic and lemon juice enhance the sauce’s taste.
• Adjust Spices: Add a pinch of red pepper flakes for a hint of heat.
• Meal Prep Friendly: Store in airtight containers for up to 4 days.
• Make It Low-Carb: Swap the rice for cauliflower rice or zucchini noodles.
• Extra Crunch: Add nuts or seeds for more texture.

Health Benefits of Grilled Chicken and Broccoli Bowls

• High in Protein: Grilled chicken is an excellent source of lean protein, which supports muscle growth and repair.
• Rich in Fiber: Broccoli, brown rice, and chickpeas provide essential fiber for digestive health.
• Packed with Antioxidants: Garlic, broccoli, and tomatoes help boost immunity and overall health.
• Heart-Healthy Fats: Olive oil and sesame seeds contribute to heart-friendly fats.

FAQs

Can I use chicken thighs instead of breasts?

Yes, chicken thighs work well and provide a juicier texture. Adjust cooking time accordingly.

Can I make the sauce ahead of time?

Absolutely! The creamy garlic sauce can be made up to 3 days in advance and stored in the refrigerator.

What are good substitutes for Greek yogurt?

Sour cream or a dairy-free alternative like cashew cream can be used.

Can I cook the chicken in a pan instead of grilling?

Yes, you can pan-sear the chicken over medium heat for about 6-7 minutes per side until fully cooked.

Conclusion

Grilled Chicken and Broccoli Bowls with Creamy Garlic Sauce is a flavorful, nutritious, and easy-to-make dish perfect for meal prep or a quick weeknight dinner. Packed with lean protein, fiber-rich vegetables, and a creamy, tangy garlic sauce, this dish is both satisfying and wholesome. Try this recipe today and enjoy a healthy, restaurant-quality meal at home!