Yield: 4 servings

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

Ingredients
Grilled Chicken
2 lbs (900g) boneless, skinless chicken breasts
1 tbsp extra-virgin olive oil
2 tsp smoked paprika
1 tsp garlic powder
1 tsp onion powder
1 tsp Italian seasoning
½ tsp black pepper
1 tsp sea salt
½ tsp crushed red pepper flakes (optional)
1 tbsp lemon juice


Broccoli
6 cups broccoli florets
1 tsp olive oil
½ tsp garlic powder
Salt and black pepper to taste


High-Protein Creamy Garlic Sauce
1 cup low-fat cottage cheese, blended until smooth
½ cup plain non-fat Greek yogurt
¼ cup grated Parmesan cheese
2 oz (60g) light cream cheese, softened
3 garlic cloves, minced
½ cup unsweetened milk of choice
1 tsp Dijon mustard
½ tsp onion powder
½ tsp Italian seasoning
¼ tsp black pepper


Salt to taste
Garnish
Fresh chopped parsley
Fresh cracked black pepper
Extra Parmesan cheese
Lemon wedges (optional)
Instructions
Step 1: Marinate the Chicken

In a large bowl, combine:

Olive oil
Lemon juice
Smoked paprika
Garlic powder
Onion powder
Italian seasoning
Salt
Black pepper
Crushed red pepper flakes (if using)

Coat the chicken breasts thoroughly and let them marinate for 15–30 minutes.

Step 2: Grill the Chicken

Preheat a grill, grill pan, or skillet over medium-high heat.

Cook the chicken for 6–7 minutes per side, or until the internal temperature reaches 165°F (74°C).

Transfer to a cutting board and let rest for 5 minutes, then slice into bite-sized pieces.

Step 3: Cook the Broccoli

Steam or blanch the broccoli for 4–5 minutes until bright green and tender-crisp.

Alternatively, sauté it in olive oil with garlic powder for 5–6 minutes for extra flavor.

Season lightly with salt and pepper.

Step 4: Make the Creamy Garlic Sauce

Blend the cottage cheese until completely smooth.

In a saucepan over low heat, whisk together:

Blended cottage cheese
Greek yogurt
Cream cheese
Parmesan cheese
Milk
Garlic
Dijon mustard
Onion powder
Italian seasoning
Salt
Black pepper

Cook for 3–5 minutes, stirring constantly, until smooth and creamy. Do not let the sauce boil.

Step 5: Assemble the Bowls

Divide the broccoli evenly among four serving bowls.

Top each bowl with sliced grilled chicken.

Generously spoon the warm creamy garlic sauce over the chicken and broccoli, just as shown in the picture.

Finish with chopped parsley, cracked black pepper, and a light sprinkle of Parmesan.

Approximate Nutrition (Per Serving)
Calories: 410
Protein: 40g
Carbohydrates: 10g
Fat: 20g
Fiber: 3g
Optional Add-Ins

Customize your bowls with:

Sautéed mushrooms
Roasted asparagus
Cauliflower rice
Baby spinach
Avocado slices
Sun-dried tomatoes
Toasted pumpkin seeds


Fresh basil
Meal Prep Instructions
Store the chicken, broccoli, and sauce in separate airtight containers for up to 4 days.
Reheat the chicken and broccoli in the microwave or skillet.
Warm the garlic sauce gently over low heat or microwave in 20-second intervals, stirring between each interval.
Assemble just before serving for the freshest texture.
Storage
Refrigerator: Up to 4 days in airtight containers.
Freezer: Freeze the grilled chicken for up to 3 months. For the best texture, make the creamy garlic sauce fresh rather than freezing it.


Tips for the Best Chicken & Broccoli Bowls
Pound the chicken breasts to an even thickness for juicy, evenly cooked pieces with beautiful grill marks.
Blend the cottage cheese until silky smooth to create a rich, creamy sauce with extra protein.
Cook the broccoli just until tender-crisp so it stays vibrant green like the picture.
Let the chicken rest before slicing to keep it moist and flavorful.
Spoon plenty of warm garlic sauce over the chicken just before serving to recreate the creamy, restaurant-style look shown in the image.