🍗 Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce
Description
These Grilled Chicken & Broccoli Bowls are a wholesome, protein-rich meal featuring juicy grilled chicken, tender-crisp broccoli, and a creamy garlic yogurt sauce that adds brightness without heaviness. Served over rice or quinoa, this dish is ideal for weeknight dinners, meal prep, or healthy lunches.
⏱ Time & Yield
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Servings: 2–3 servings
🛒 Ingredients
- 2 boneless, skinless chicken breasts
- 2 cups (200 g) broccoli florets
- 2 tbsp olive oil
- Salt & black pepper, to taste
Creamy Garlic Sauce
- ½ cup (120 ml) Greek yogurt
- 2 garlic cloves, minced
- 1 tbsp lemon juice
- 1 tbsp chopped fresh parsley
- ¼ tsp paprika
For Serving
- Cooked rice or quinoa
👩🍳 Instructions
- Season the Chicken:
Pat chicken breasts dry. Season with salt, black pepper, and half of the olive oil. - Grill the Chicken:
Heat a grill pan or outdoor grill over medium heat. Grill chicken for 5–6 minutes per side, or until fully cooked (internal temperature of 165°F / 74°C). Remove and let rest before slicing. - Cook the Broccoli:
Toss broccoli with remaining olive oil, salt, and pepper. Grill or sauté for 4–5 minutes until tender-crisp and lightly charred. - Make the Creamy Garlic Sauce:
In a bowl, mix Greek yogurt, garlic, lemon juice, parsley, paprika, salt, and pepper until smooth. - Assemble the Bowls:
Add rice or quinoa to serving bowls. Top with sliced grilled chicken and broccoli. Drizzle generously with creamy garlic sauce. - Serve warm and garnish with extra parsley if desired.
🧑🍳 Notes & Pro Tips
- Extra flavor: Marinate chicken for 30 minutes with lemon juice, garlic, and olive oil.
- No grill? Use a stovetop skillet or oven-roast at 400°F (200°C) for 20 minutes.
- Meal prep-friendly: Store components separately for up to 4 days.
- Spice it up: Add chili flakes or cayenne to the sauce.
- Dairy-free option: Swap Greek yogurt for coconut yogurt or cashew cream.
🍽 Serving Suggestions
- Serve over brown rice, white rice, or quinoa
- Add sliced avocado or cherry tomatoes for extra nutrients
- Pair with a simple cucumber salad or lemon water
🧮 Nutritional Information (Per Serving – Approximate)
(Without rice/quinoa)
- Calories: 350–380 kcal
- Protein: 38 g
- Carbohydrates: 10 g
- Fiber: 3 g
- Fat: 18 g
- Calcium: 15% DV
- Sodium: 320 mg
🌿 Health Benefits
- Chicken breast: Lean protein supports muscle and satiety
- Broccoli: High in fiber, vitamin C, and antioxidants
- Greek yogurt: Gut-friendly probiotics and calcium
- Olive oil: Heart-healthy monounsaturated fats
- Garlic: Supports immunity and heart health
❓ Frequently Asked Questions (Q&A)
Q: Can I bake the chicken instead of grilling?
A: Yes. Bake at 400°F (200°C) for 18–22 minutes.
Q: Is this dish good for weight loss?
A: Yes, it’s high in protein and fiber, helping keep you full longer.
Q: Can I make the sauce ahead of time?
A: Absolutely. Store refrigerated for up to 3 days.
Q: What protein substitutes work well?
A: Turkey breast, tofu, or grilled shrimp.
Q: Can I freeze this meal?
A: Freeze chicken and broccoli only. Add fresh sauce after reheating.