A Fresh, Flavorful, and Protein-Packed Bowl You’ll Want Every Week

Looking for a healthy meal that doesn’t skimp on flavor? This Grilled Chicken & Broccoli Bowl with Creamy Garlic Sauce is everything you want in a wholesome dish—tender grilled chicken, perfectly roasted broccoli, a silky garlic yogurt sauce, and a hearty base of rice or quinoa. It’s quick to prepare, incredibly versatile, and ideal for both meal prepping or a satisfying weeknight dinner.

Whether you’re following a high-protein diet, looking for a balanced post-workout meal, or simply craving something clean and delicious, this recipe delivers. Plus, it’s naturally gluten-free and easily adaptable for dairy-free or low-carb diets.

🛠️ Kitchen Equipment You’ll Need

• Grill or grill pan (or oven for roasting)

• Baking sheet (if roasting broccoli)

• Mixing bowls

• Chef’s knife & cutting board

• Small whisk or spoon (for the sauce)

• Saucepan (if cooking rice or quinoa from scratch)

🛒 Ingredients Breakdown

Here’s everything you need for 2 bowls:

For the Grilled Chicken

• 2 boneless, skinless chicken breasts

• 1 tbsp olive oil

• Salt & black pepper (to taste)

For the Roasted Broccoli

• 2 cups (200g) broccoli florets

• 1 tbsp olive oil

• Salt & black pepper (to taste)

For the Creamy Garlic Sauce

• ½ cup (120ml) Greek yogurt (full-fat or low-fat)

• 2 garlic cloves, minced

• 1 tbsp lemon juice

• 1 tbsp chopped fresh parsley

• ¼ tsp paprika

For Serving

• 1–1½ cups cooked rice or quinoa (white, brown, jasmine, or tri-color quinoa)

👩‍🍳 Step-by-Step Instructions

Step 1: Marinate & Grill the Chicken

Rub the chicken breasts with olive oil, salt, and black pepper.
Preheat your grill (or grill pan) to medium-high heat.
Grill chicken for about 6–7 minutes per side, or until internal temperature reaches 165°F (74°C).
Let rest for 5 minutes, then slice thinly.

🔥 Pro Tip: You can also pan-sear or oven-roast the chicken if grilling isn’t an option.

Step 2: Roast or Grill the Broccoli

Toss broccoli florets in olive oil, salt, and pepper.
Roast in a preheated oven at 425°F (220°C) for 15–18 minutes, flipping halfway.
Alternatively, grill them in a vegetable basket or grill-safe tray until charred and tender.

🥦 Shortcut: Use frozen broccoli—just thaw, pat dry, and roast as usual.

Step 3: Make the Creamy Garlic Sauce

In a small bowl, whisk together:

• Greek yogurt

• Minced garlic

• Lemon juice

• Parsley

• Paprika

• Add salt and pepper to taste

The result is a creamy, zesty, and slightly smoky garlic sauce that elevates the whole bowl.

🧄 Optional: For extra flavor, roast the garlic before adding it.

Step 4: Assemble the Bowls

Start with a scoop of cooked rice or quinoa as your base.
Top with grilled chicken slices and roasted broccoli.
Drizzle generously with the creamy garlic sauce.

Garnish with extra parsley, lemon zest, or a pinch of chili flakes for heat.

🔁 Variations & Recipe Swaps

🥗 Food Pairings

Make it a full meal by pairing with:

• Side Salad: A fresh cucumber-tomato salad with lemon vinaigrette

• Drink: Sparkling lemon water, green tea, or a crisp Sauvignon Blanc

• Dessert: Greek yogurt with honey and berries, or a square of dark chocolate

🧊 How to Store Leftovers

This meal is great for meal prep and keeps well:

• Refrigerator: Store components separately in airtight containers for up to 4 days.

• Reheating: Warm chicken and broccoli in the microwave or in a skillet. Add sauce after heating to preserve its texture.

• Freezer: You can freeze grilled chicken and rice (not the yogurt sauce) for up to 2 months.

❓ FAQ

Can I use chicken thighs instead of breasts?

Absolutely! Chicken thighs are juicier and work wonderfully with the creamy sauce. Just adjust cook time accordingly.

What’s the best way to meal prep this?

Cook the chicken, broccoli, and grains ahead of time. Store sauce separately and drizzle right before eating.

Can I make this vegan?

Yes—swap chicken for tofu or tempeh, and use a plant-based yogurt alternative.

Is this recipe kid-friendly?

Definitely! The sauce is mild and creamy, and you can leave out the garlic or paprika for extra-sensitive palates.

✅ Final Thoughts

This Grilled Chicken & Broccoli Bowl with Creamy Garlic Sauce is a meal-prep superstar that combines nourishment and flavor in every bite. Whether you’re packing lunch or feeding the family, it’s a simple, satisfying go-to recipe with room for creativity.

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Happy cooking! 🍽️