Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce is a delicious and nutritious meal that’s perfect for meal prep, a weeknight dinner, or a hearty lunch. The grilled chicken is tender, the broccoli is perfectly cooked, and the creamy garlic sauce ties everything together for a flavorful bowl that’s satisfying and packed with protein and veggies.
Here’s how to make it:
Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce
Ingredients:
For the Grilled Chicken:
- 2 boneless, skinless chicken breasts
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp smoked paprika
- 1/2 tsp dried thyme (optional)
- Salt and pepper, to taste
- Juice of 1/2 lemon
For the Broccoli:
- 4 cups broccoli florets
- 1 tbsp olive oil
- Salt and pepper, to taste
For the Creamy Garlic Sauce:
- 1/2 cup Greek yogurt (or sour cream for a richer flavor)
- 1/4 cup mayonnaise (optional, for extra creaminess)
- 3 cloves garlic, minced
- 1 tbsp lemon juice
- 1 tbsp olive oil
- 1 tsp Dijon mustard (optional, for tang)
- Salt and pepper, to taste
- 1-2 tbsp water (to thin the sauce, if needed)
Instructions:
Step 1: Marinate and Grill the Chicken
- Prepare the chicken: If the chicken breasts are thick, you may want to slice them in half horizontally or pound them slightly to ensure even cooking.
- Season the chicken: In a small bowl, combine olive oil, garlic powder, onion powder, smoked paprika, dried thyme, salt, and pepper. Coat the chicken breasts with this seasoning mix. Squeeze the lemon juice over the chicken and let it marinate for at least 15-30 minutes (you can also marinate it in the fridge for a few hours or overnight for more flavor).
- Grill the chicken: Preheat the grill or grill pan to medium-high heat. Grill the chicken for about 5-7 minutes per side, or until the internal temperature reaches 165°F (75°C) and the chicken is cooked through. Once done, let it rest for a few minutes before slicing it into thin strips or bite-sized pieces.
Step 2: Prepare the Broccoli
- Cook the broccoli: Steam or blanch the broccoli florets until they are bright green and slightly tender (about 4-5 minutes in boiling water or steam for 2-3 minutes). Alternatively, you can roast the broccoli.
- Roast option: Preheat the oven to 400°F (200°C). Toss the broccoli with olive oil, salt, and pepper, and roast on a baking sheet for about 15-20 minutes, flipping halfway through, until tender and slightly crispy on the edges.
Step 3: Make the Creamy Garlic Sauce
- In a small bowl, whisk together the Greek yogurt, mayonnaise (if using), minced garlic, lemon juice, olive oil, Dijon mustard (optional), and a pinch of salt and pepper.
- Add 1-2 tablespoons of water to thin the sauce to your desired consistency (more water for a drizzly sauce, less for a thicker dip-like sauce).
- Taste and adjust the seasoning if needed.
Step 4: Assemble the Bowls
- In individual bowls, layer the ingredients:
- Start with a base of steamed or roasted broccoli.
- Add a portion of the grilled chicken slices on top.
- Drizzle the creamy garlic sauce generously over the chicken and broccoli. You can also serve the sauce on the side for dipping if preferred.
Step 5: Serve
- Garnish the bowls with fresh parsley, a sprinkle of crushed red pepper flakes (for heat, if desired), or grated Parmesan cheese.
- Serve with a side of quinoa, rice, or cauliflower rice if you’d like to add more substance to the bowl.
Tips & Variations:
- Grilled Veggies: You can add other grilled vegetables like zucchini, bell peppers, or sweet potatoes to your bowls for added flavor and nutrition.
- Spicy Sauce: Add a bit of sriracha or hot sauce to the garlic sauce for a spicy kick.
- Herbs: Fresh herbs like basil, chives, or cilantro can be added as a garnish or mixed into the creamy garlic sauce for extra flavor.
- Vegan option: Swap the chicken for tofu, tempeh, or a vegetarian protein of your choice, and use a plant-based yogurt (like coconut or almond yogurt) for the sauce.
- Meal Prep: This is a great recipe for meal prepping! You can grill the chicken and roast the broccoli ahead of time, and store the components separately in airtight containers for up to 3-4 days. Just add the sauce right before serving.
Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce are a wholesome and satisfying meal that can be customized to suit your tastes. The combination of the savory grilled chicken, tender broccoli, and rich garlic sauce is a perfect balance of flavor and nutrition!
Let me know if you’d like any more ideas for toppings or sides to complement this dish!