Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce

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Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce

Description

Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce are a wholesome, protein-packed meal that combines juicy grilled chicken, tender broccoli, and a rich yet balanced garlic sauce. This easy bowl recipe is perfect for busy weeknights, meal prep, or healthy lunches. The smoky flavour of grilled chicken pairs beautifully with fresh broccoli and a creamy garlic dressing that ties everything together. High in protein, rich in vitamins, and satisfying without being heavy, this bowl is a nutritious option for anyone seeking a balanced and delicious meal.

Ingredients

For the Chicken

  • 4 boneless, skinless chicken breasts (about 1½ pounds)
  • 1 tablespoon olive oil
  • 1 teaspoon paprika
  • 1 teaspoon garlic powder
  • ½ teaspoon dried oregano
  • ½ teaspoon salt
  • ¼ teaspoon black pepper

For the Broccoli

  • 4 cups broccoli florets
  • 1 tablespoon olive oil
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper

For the Creamy Garlic Sauce

  • ½ cup plain Greek yogurt
  • 2 tablespoons mayonnaise
  • 3 cloves garlic, minced
  • 1 tablespoon lemon juice
  • 1 tablespoon fresh parsley, chopped
  • Salt and pepper to taste

Optional Bowl Additions

  • Brown rice or quinoa
  • Sliced avocado
  • Cherry tomatoes
  • Cucumber slices

Instructions

  1. Preheat a grill or grill pan to medium-high heat.
  2. In a small bowl, combine paprika, garlic powder, oregano, salt, and pepper.
  3. Brush chicken breasts with olive oil and coat evenly with the seasoning mixture.
  4. Grill chicken for 6–8 minutes per side or until the internal temperature reaches 165°F (74°C).
  5. Remove from the grill and allow the chicken to rest for 5 minutes before slicing.
  6. While the chicken cooks, toss broccoli florets with olive oil, salt, and pepper.
  7. Steam or roast the broccoli at 400°F (200°C) for 12–15 minutes until tender-crisp.
  8. In a bowl, whisk together Greek yoghurt, mayonnaise, garlic, lemon juice, parsley, salt, and pepper until smooth.
  9. Assemble the bowls by adding broccoli and optional rice or quinoa as the base.
  10. Top with sliced grilled chicken and drizzle generously with the creamy garlic sauce.
  11. Garnish with extra parsley and serve immediately.

Recipe Notes

  • Greek yoghurt creates a lighter sauce while maintaining a creamy texture.
  • Chicken thighs can be substituted for chicken breasts for a juicier option.
  • Fresh garlic provides the best flavour, but garlic powder can be used in a pinch.
  • The sauce can be made several hours ahead for enhanced flavour.

Tips for Success

  • Do not overcook the chicken to keep it moist and tender.
  • Let the chicken rest before slicing to retain its juices.
  • Roast broccoli for deeper flavour and slight caramelisation.
  • Adjust the garlic quantity according to your taste preference.
  • Double the sauce recipe if preparing meals for the week.

Servings

Serves: 4 people

Nutritional Information (Per Serving, Without Rice)

  • Calories: 340
  • Protein: 42g
  • Carbohydrates: 8g
  • Fat: 15g
  • Saturated Fat: 3g
  • Fiber: 3g
  • Sugar: 2g
  • Sodium: 430mg
  • Calcium: 12% DV
  • Vitamin C: 90% DV

Health Benefits

1. Excellent Source of Lean Protein

Chicken breast provides high-quality protein that supports muscle maintenance, growth, and recovery.

2. Rich in Vitamins and Minerals

Broccoli contains vitamin C, vitamin K, folate, potassium, and various antioxidants.

3. Supports Digestive Health

Broccoli supplies dietary fibre that helps support healthy digestion and gut function.

4. Lower-Calorie Creamy Sauce

Greek yoghurt offers protein and calcium while reducing the need for heavier cream-based sauces.

5. Promotes Satiety

The combination of protein, fibre, and healthy fats helps keep you feeling full and satisfied longer.

Frequently Asked Questions

Q: Can I make these bowls ahead of time?

A: Yes. Store the chicken, broccoli, and sauce separately in airtight containers for up to 4 days.

Q: Can I use frozen broccoli?

A: Absolutely. Thaw and drain excess moisture before roasting or steaming.

Q: What can I substitute for Greek yoghurt?

A: Sour cream, plain yogurt, or a dairy-free yogurt alternative can be used.

Q: Is this recipe low-carb?

A: Yes. When served without rice or grains, it is naturally low in carbohydrates.

Q: Can I cook the chicken in the oven instead of grilling?

A: Yes. Bake at 400°F (200°C) for 20–25 minutes or until fully cooked.

Q: What other vegetables work well in these bowls?

A: Cauliflower, green beans, asparagus, roasted carrots, bell peppers, or zucchini are excellent additions.

Q: How can I add more flavour?

A: Add smoked paprika, chilli flakes, fresh herbs, or a sprinkle of Parmesan cheese for extra depth.

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