Description
This Grilled Chicken & Broccoli Bowl with Creamy Garlic Sauce is a healthy, high-protein meal perfect for quick lunches or dinners. Tender grilled chicken breasts are seasoned with garlic and paprika, served alongside steamed broccoli and brown rice or quinoa, then topped with a tangy, creamy garlic sauce made from Greek yogurt and lemon juice. A balanced, flavorful dish that’s easy to prepare and meal prep friendly.
Ingredients
Scale
For the Bowls
- 1 pound boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- ½ teaspoon salt
- ½ teaspoon black pepper
- 4 cups broccoli florets
- 2 cups cooked brown rice or quinoa
- Olive oil spray or additional oil for grilling
For the Creamy Garlic Sauce
- ½ cup plain Greek yogurt
- 2 tablespoons mayonnaise
- 1 tablespoon lemon juice
- 1 garlic clove (minced or grated)
- 1 tablespoon olive oil
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- 1–2 tablespoons water (to thin, if needed)
Instructions
- Prep the chicken: Pound the chicken breasts to an even thickness for uniform cooking. In a bowl, toss the chicken with olive oil, garlic powder, paprika, salt, and black pepper until fully coated.
- Grill the chicken: Preheat a grill or grill pan to medium-high heat. Place the chicken breasts on the grill and cook for 5–7 minutes per side, or until the internal temperature reaches 165°F (74°C). Remove from the grill and let rest for a few minutes before slicing.
- Cook the broccoli: While the chicken cooks, steam or blanch the broccoli florets until just tender, about 3–4 minutes. Drain and set aside.
- Prepare the creamy garlic sauce: In a small bowl, whisk together the Greek yogurt, mayonnaise, lemon juice, minced garlic, olive oil, salt, and black pepper. Add water a tablespoon at a time to reach your desired sauce consistency.
- Assemble the bowls: Divide the cooked brown rice or quinoa evenly into four bowls. Top each with sliced grilled chicken and steamed broccoli. Drizzle generously with the creamy garlic sauce and serve warm.
Notes
- For added flavor, marinate the chicken in the spice mixture for 30 minutes before grilling.
- You can roast the broccoli instead of steaming for a deeper, caramelized flavor.
- Substitute cauliflower rice as a low-carb alternative to brown rice or quinoa.
Nutrition
- Serving Size: 1 bowl
- Calories: 420
- Sugar: 4g
- Sodium: 460mg
- Fat: 18g
- Saturated Fat: 4g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 26g
- Fiber: 4g
- Protein: 37g
- Cholesterol: 95mg
