Quick Description
This Creamy Garlic Chicken & Broccoli Protein Bowl is a balanced, satisfying meal made with juicy grilled chicken, tender broccoli, fluffy rice, and a rich creamy garlic sauce. It’s high in protein, comforting, and perfect for meal prep or an easy weeknight dinner that feels restaurant-quality but is simple to make at home.
Servings & Timing
- Servings: 4
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: ~30 minutes
Ingredients List
Chicken
- 1½ lb (680 g) boneless, skinless chicken breasts
- 1 tbsp olive oil
- 1 tsp garlic powder
- ½ tsp paprika
- ½ tsp salt
- ½ tsp black pepper
Broccoli & Rice
- 4 cups broccoli florets
- 2 cups cooked white or brown rice (or cauliflower rice for low-carb)
Creamy Garlic Sauce
- ½ cup Greek yogurt (or light cream for richer sauce)
- 2 tbsp mayonnaise (optional but adds richness)
- 2 cloves garlic, minced
- ¼ cup grated Parmesan cheese
- 2–3 tbsp milk or broth (to thin)
- Salt & pepper, to taste
Step-by-Step Instructions
Step 1: Cook the Chicken
Season chicken with olive oil, garlic powder, paprika, salt, and pepper.
Grill or pan-sear over medium-high heat for 5–6 minutes per side, until golden and cooked through. Let rest, then slice.
Step 2: Cook the Broccoli
Steam or sauté broccoli until bright green and tender-crisp, about 4–5 minutes. Season lightly with salt.
Step 3: Make the Sauce
In a bowl, whisk Greek yogurt, mayonnaise, garlic, Parmesan, milk/broth, salt, and pepper until smooth and creamy.
Step 4: Assemble the Bowl
Divide rice among bowls. Top with broccoli and sliced chicken.
Drizzle generously with creamy garlic sauce.
Additional Notes
- Let chicken rest before slicing to keep it juicy.
- Sauce thickens as it sits—add a splash of milk if needed.
- Great hot or cold for meal prep bowls.
Dietary Info
- High-Protein
- Balanced & Filling
- Gluten-Free
- Meal-Prep Friendly
Ingredient Details & Substitutions
- Chicken: Swap with chicken thighs for extra juiciness.
- Rice: Use quinoa, cauliflower rice, or jasmine rice.
- Greek Yogurt: Use sour cream or blended cottage cheese if preferred.
Recipe Variations & Serving Suggestions
- Spicy Version: Add chili flakes or sriracha to the sauce
- Lemon Garlic: Add lemon juice and zest to brighten flavors
- Low-Carb Bowl: Use cauliflower rice only
- Extra Veggies: Add green beans, zucchini, or spinach
Storage & Make-Ahead
- Fridge: Store up to 4 days in airtight containers
- Reheat: Microwave or skillet with a splash of water
- Meal Prep Tip: Store sauce separately for best texture
Nutrition (Per Serving – Approximate)
- Calories: 430–480
- Protein: 38–45 g
- Fat: 14–18 g
- Carbs: 35–45 g
- Sugar: 3–4 g
Optional Personal Story
This bowl became a staple when I wanted something comforting but still aligned with my protein goals. It’s the kind of meal that feels indulgent yet leaves you energized—not heavy.
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Save this Creamy Garlic Chicken & Broccoli Protein Bowl for your next easy, high-protein meal. Simple ingredients, big flavor, and perfect for meal prep.
