Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce

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🥗 Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce

📖 Description

This Grilled Chicken & Broccoli Bowl is a wholesome, protein-packed meal that balances smoky grilled chicken, crisp-tender broccoli, and a rich yet light creamy garlic sauce. Perfect for meal prep, healthy dinners, or post-workout meals, this bowl delivers comfort food flavor with clean, nourishing ingredients.

⏱️ Prep & Cook Time

  • Prep Time: 15 minutes

  • Cook Time: 20 minutes

  • Total Time: 35 minutes

🍽️ Servings

4 servings

🛒 Ingredients

For the Grilled Chicken

  • 1½ lbs boneless, skinless chicken breasts

  • 2 tbsp olive oil

  • 1 tsp garlic powder

  • 1 tsp smoked paprika

  • ½ tsp salt

  • ½ tsp black pepper

  • ½ tsp dried oregano

For the Broccoli

  • 4 cups broccoli florets

  • 1 tbsp olive oil

  • ¼ tsp salt

  • ¼ tsp black pepper

For the Creamy Garlic Sauce

  • ½ cup Greek yogurt (or mayonnaise for richer sauce)

  • 1 tbsp olive oil

  • 3 cloves garlic, minced

  • 1 tbsp lemon juice

  • 2 tbsp grated Parmesan cheese

  • Salt & pepper to taste

  • 1–2 tbsp water or milk (to thin sauce if needed)

Optional Bowl Add-Ins

  • Cooked rice, quinoa, or cauliflower rice

  • Cherry tomatoes

  • Avocado slices

👩‍🍳 Instructions

1. Marinate the Chicken

In a bowl, mix olive oil, garlic powder, smoked paprika, oregano, salt, and pepper. Coat chicken evenly and let marinate for at least 10 minutes (up to 24 hours for deeper flavor).

2. Grill the Chicken

Preheat grill or grill pan to medium-high heat. Grill chicken for 5–7 minutes per side, or until internal temperature reaches 165°F (74°C). Let rest for 5 minutes, then slice.

3. Cook the Broccoli

Toss broccoli with olive oil, salt, and pepper.

  • Grill method: Grill in a basket for 6–8 minutes

  • Oven method: Roast at 425°F (220°C) for 15–18 minutes

  • Stovetop: Sauté for 6–7 minutes until tender-crisp

4. Make the Creamy Garlic Sauce

Whisk all sauce ingredients until smooth. Adjust seasoning and consistency as desired.

5. Assemble the Bowls

Layer rice or grain (if using), broccoli, and sliced chicken. Drizzle generously with creamy garlic sauce.

🧠 Chef’s Notes

  • Greek yogurt keeps the sauce high-protein and lighter.

  • Letting the chicken rest locks in juices.

  • Parmesan adds depth without overpowering garlic flavor.

💡 Tips & Variations

  • Meal Prep: Store components separately for up to 4 days.

  • Low-Carb: Skip grains or use cauliflower rice.

  • Dairy-Free: Use dairy-free yogurt or avocado-based sauce.

  • Extra Flavor: Add chili flakes or Dijon mustard to sauce.

  • Air Fryer Option: Cook chicken at 380°F for 14–16 minutes.

🥦 Nutritional Information (Per Serving – Approximate)

  • Calories: 420

  • Protein: 38g

  • Carbohydrates: 18g

  • Fat: 22g

  • Fiber: 5g

  • Sugar: 4g

  • Sodium: 480mg

🌟 Health Benefits

  • High Protein: Supports muscle growth and satiety

  • Rich in Fiber: Broccoli aids digestion and gut health

  • Immune Support: Garlic and broccoli boost immunity

  • Balanced Meal: Healthy fats + lean protein + veggies

  • Weight-Friendly: Filling without being calorie-heavy

❓ Q & A

Q: Can I bake the chicken instead of grilling?
A: Yes! Bake at 400°F (205°C) for 20–22 minutes.

Q: Is this recipe good for meal prep?
A: Absolutely—store in airtight containers for up to 4 days.

Q: Can I use frozen broccoli?
A: Yes, but roast or air-fry it for best texture.

Q: What protein can replace chicken?
A: Shrimp, salmon, tofu, or chickpeas work great.

Q: How can I make the sauce spicier?
A: Add sriracha, chili paste, or cayenne pepper.

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