Juicy grilled chicken, tender broccoli, fluffy rice, and a creamy garlic yogurt sauce come together in this wholesome Grilled Chicken & Broccoli Bowl. Packed with lean protein and fresh flavors, it’s an easy meal-prep recipe that’s perfect for healthy lunches or satisfying weeknight dinners.
Recipe Information
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Servings: 2–4
- Calories: Approximately 450 per serving (without optional toppings)
Ingredients
For the Chicken & Broccoli
- 2 boneless, skinless chicken breasts
- 2 cups (200g) broccoli florets
- 2 tablespoons olive oil
- Salt and black pepper, to taste
- Cooked rice or quinoa, for serving
For the Creamy Garlic Sauce
- ½ cup (120ml) plain Greek yogurt
- 2 garlic cloves, minced
- 1 tablespoon fresh lemon juice
- 1 tablespoon chopped fresh parsley
- ¼ teaspoon paprika
- Salt and black pepper, to taste
Instructions
Step 1: Prepare the Chicken
Pat the chicken breasts dry with paper towels.
Rub with olive oil and season generously with salt and black pepper.
Grill over medium-high heat for 5–7 minutes per side, or until the internal temperature reaches 165°F (74°C).
Transfer to a cutting board and let rest for 5 minutes before slicing.
Step 2: Cook the Broccoli
Option 1 – Grill
Toss the broccoli florets with olive oil, salt, and pepper.
Grill for 5–6 minutes, turning occasionally, until lightly charred and tender-crisp.
Option 2 – Roast
Preheat the oven to 425°F (220°C).
Spread the broccoli on a baking sheet and roast for 12–15 minutes, until lightly browned around the edges.
Step 3: Make the Creamy Garlic Sauce
In a small bowl, whisk together:
- Greek yogurt
- Minced garlic
- Lemon juice
- Chopped parsley
- Paprika
- Salt
- Black pepper
Taste and adjust the seasoning, adding more lemon juice or garlic if desired.
Step 4: Assemble the Bowls
Divide the warm rice or quinoa among serving bowls.
Top with the grilled chicken slices and cooked broccoli.
Generously drizzle the creamy garlic sauce over everything.
Serve immediately.
Optional Add-Ins
- Sliced avocado
- Cherry tomatoes
- Roasted chickpeas
- Crumbled feta cheese
- Chili flakes
- Fresh parsley
- Lemon wedges
Tips
- Let the chicken rest before slicing to keep it juicy.
- Marinate the chicken for 30 minutes beforehand for even more flavor.
- Freshly grated garlic gives the sauce the best taste.
- Cook extra chicken for easy meal prep throughout the week.
Variations
Low-Carb Bowl
Skip the rice and serve over cauliflower rice.
Spicy Version
Add cayenne pepper or hot sauce to the garlic yogurt sauce.
Mediterranean Style
Add cucumbers, olives, tomatoes, and feta cheese.
High-Protein Meal Prep
Double the chicken and divide into meal prep containers with rice and broccoli.
Storage
Refrigerator: Store in airtight containers for up to 4 days.
Freezer: Freeze the chicken and rice separately for up to 2 months. The yogurt sauce is best made fresh.
Reheat: Warm the chicken, broccoli, and rice in the microwave, then add the chilled garlic sauce just before serving.
Frequently Asked Questions
Can I use chicken thighs?
Yes! Boneless, skinless chicken thighs are an excellent alternative and stay extra juicy.
Can I substitute the Greek yogurt?
Yes. Sour cream or a dairy-free yogurt works well.
Is this good for meal prep?
Absolutely. Store the sauce separately and drizzle it on after reheating.
Can I use frozen broccoli?
Yes. Roast or steam it first, then season before serving.
Final Thoughts
Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce are a simple, healthy, and protein-packed meal that’s full of fresh flavor. Tender grilled chicken, crisp broccoli, fluffy rice, and a tangy garlic yogurt sauce make this a balanced dish that’s perfect for busy weeknights, meal prep, or a nutritious lunch.
