Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce
This is the perfect balanced meal—lean protein, vibrant veggies, and a tangy, creamy sauce that’s guilt-free! It’s easy to make, packed with flavor, and ideal for meal prep.
Prep Time: 15 minutes | Cook Time: 15 minutes | Total Time: 30 minutes | Serves: 2
Ingredients
For the Chicken & Broccoli:
2 boneless, skinless chicken breasts
2 cups (200g) broccoli florets
2 tbsp olive oil, divided
Salt and black pepper, to taste
Optional seasonings for chicken: 1 tsp garlic powder, ½ tsp onion powder, ½ tsp dried oregano
For the Creamy Garlic Sauce:
½ cup (120ml) plain Greek yogurt (full-fat for creaminess)
2 garlic cloves, minced (or ½ tsp garlic powder)
1 tbsp lemon juice (fresh is best)
1 tbsp fresh parsley, chopped (or 1 tsp dried)
¼ tsp paprika
Salt and pepper, to taste
1-2 tbsp water or milk (to thin sauce if needed)
For Serving:
Cooked rice, quinoa, or cauliflower rice
Lemon wedges
Red pepper flakes (optional, for heat)
Instructions
Prepare the Chicken: Pound the chicken breasts to an even thickness (about ½-inch) to ensure they cook evenly. Pat them dry with paper towels. Rub with 1 tablespoon of olive oil and season generously with salt, pepper, and any optional seasonings.
Cook the Chicken: Heat a grill pan, skillet, or outdoor grill over medium-high heat. Grill the chicken for 5-7 minutes per side, or until cooked through and the internal temperature reaches 165°F (74°C). Remove from heat and let rest for 5 minutes before slicing.
Cook the Broccoli: While the chicken cooks, toss the broccoli florets with the remaining 1 tablespoon of olive oil, salt, and pepper. You can either:
Roast: Place on a baking sheet and roast at 400°F (200°C) for 15-20 minutes.
Sauté: Cook in a skillet over medium heat for 5-7 minutes until tender-crisp and slightly charred.
Steam: Steam for 3-4 minutes until bright green and tender.
Make the Sauce: In a small bowl, whisk together the Greek yogurt, minced garlic, lemon juice, parsley, paprika, and a pinch of salt and pepper. If the sauce is too thick, whisk in a tablespoon of water or milk until it reaches your desired drizzling consistency.
Assemble the Bowls: Divide the cooked rice or quinoa between two bowls. Top with sliced grilled chicken and cooked broccoli. Drizzle generously with the creamy garlic sauce.
Garnish with extra parsley, a squeeze of lemon juice, and a sprinkle of red pepper flakes if desired.
Chef’s Notes & Tips
Meal Prep Star: This recipe is perfect for make-ahead lunches. Store the components separately in airtight containers in the fridge for up to 4 days. Assemble and add the sauce just before eating.
Maximum Flavor: For the most flavorful chicken, let it marinate in the olive oil and seasonings for 30 minutes in the fridge before cooking.
Sauce Consistency: The sauce will thicken in the fridge. Just give it a good stir and add a tiny splash of water or lemon juice to loosen it up when you’re ready to serve.
Extra Veggies: Feel free to add other vegetables like bell peppers, zucchini, or carrots to the mix.
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Enjoy your delicious, healthy, and satisfying meal!