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.

Grilled Chicken and Broccoli Bowls

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Smoky grilled chicken, crisp broccoli, and a luscious creamy garlic sauce come together in these vibrant and satisfying Grilled Chicken and Broccoli Bowls — perfect for meal prep or an easy dinner.

• Total Time: 1 hour 10 minutes
• Yield: 4 servings 1x

Ingredients

Scale 1x2x3x

For the Grilled Chicken:

2 large boneless skinless chicken breasts

2 tbsp olive oil

1 tsp garlic powder

1 tsp onion powder

1 tsp smoked paprika

1 tsp dried oregano

1/2 tsp salt

1/2 tsp black pepper

Juice of 1 lemon

1 tsp Dijon mustard (optional)

1 tbsp soy sauce or coconut aminos

For the Broccoli:

2 cups broccoli florets

1 tbsp olive oil

1/2 tsp garlic powder

1/2 tsp salt

1/4 tsp black pepper

1/4 tsp red pepper flakes (optional)

1 tbsp lemon juice

For the Creamy Garlic Sauce:

1 cup Greek yogurt or sour cream

2 cloves garlic, minced

2 tbsp lemon juice

1 tbsp olive oil

1/2 tsp salt

1/4 tsp black pepper

1/4 tsp dried thyme

1/4 tsp dried basil

1/2 tsp Dijon mustard

1 tbsp Parmesan cheese (optional)

1 tsp honey or maple syrup

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

Fresh parsley or cilantro

1 tbsp sesame seeds or crushed nuts

Instructions

1. In a small bowl, mix olive oil, garlic powder, onion powder, smoked paprika, oregano, salt, pepper, lemon juice, mustard, and soy sauce.

2. Coat chicken with marinade. Let rest 30 mins or overnight.

3. Preheat grill to med-high. Grill chicken 6-8 mins per side to 165°F. Rest 5 mins then slice.

4. Toss broccoli with olive oil, garlic powder, salt, pepper, red pepper flakes, lemon juice.

5. Grill broccoli 4-5 mins until crisp-tender and charred.

6. In a bowl, whisk Greek yogurt, garlic, lemon juice, olive oil, salt, pepper, thyme, basil, mustard, Parmesan, honey. Chill 10 mins.

7. Assemble bowls: add rice or quinoa, top with chicken, broccoli, veggies, chickpeas. Drizzle with sauce. Garnish with herbs and sesame seeds.

Notes

Marinate chicken longer for deeper flavor.

Grill or pan-sear chicken if grill not available.

Sauce keeps 3 days in fridge.

Use cauliflower rice for low-carb option.

Great for meal prep — store in containers 4 days.

• Author: Emily
• Prep Time: 20 minutes
• Cook Time: 20 minutes
• Category: Dinner
• Method: Grilled
• Cuisine: Healthy American

Nutrition

• Serving Size: 1 bowl
• Calories: 450
• Sugar: 5g
• Sodium: 620mg
• Fat: 18g
• Saturated Fat: 4g
• Unsaturated Fat: 14g
• Trans Fat: 0g
• Carbohydrates: 30g
• Fiber: 7g
• Protein: 40g
• Cholesterol: 125mg

Keywords: grilled chicken and broccoli bowls, healthy chicken bowls, meal prep bowls, creamy garlic chicken bowls

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.

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!

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.