🍽️ Servings: 2–3

⏱️ Prep Time: 15 minutes
🔥 Cook Time: 25 minutes
🕒 Total Time: ~40 minutes
💪 Protein: 40–45g per serving

🧂 Ingredients

For the Chicken:

  • 2 boneless, skinless chicken breasts (about 1 lb / 450 g total)
  • 1 tbsp olive oil
  • 1 tbsp lemon juice (freshly squeezed)
  • 1 tsp garlic powder
  • 1 tsp paprika (sweet or smoked)
  • ½ tsp salt
  • ¼ tsp black pepper
  • ¼ tsp onion powder (optional for extra flavor)
  • 2 tbsp plain nonfat Greek yogurt (adds moisture + extra protein during marinade)

For the Broccoli:

  • 4 cups fresh broccoli florets (about 2 medium heads)
  • 1 tsp olive oil or nonstick spray
  • Pinch of salt

For the Creamy Garlic Protein Sauce:

  • ½ cup plain nonfat Greek yogurt (thicker than sour cream, protein boost!)
  • 1 small clove garlic, finely minced or grated
  • 1 tbsp lemon juice
  • 1 tsp Dijon mustard (optional for a tangy kick)
  • 1 tsp olive oil (adds smoothness)
  • 1 tbsp nutritional yeast or 1 tbsp unflavored whey protein powder (optional, adds extra protein & cheesy flavor)
  • Salt & black pepper to taste
  • 2 tbsp warm water (for thinning, if needed)

Optional Toppings:

  • 1 tbsp chopped parsley or green onions
  • A sprinkle of crushed red pepper flakes
  • 1 tbsp toasted almonds or pumpkin seeds (for crunch)

🔪 Instructions

1️⃣ Prepare the Chicken Marinade

  1. In a medium bowl, whisk together olive oil, lemon juice, Greek yogurt, garlic powder, paprika, onion powder, salt, and pepper until smooth.
  2. Add the chicken breasts, turning to coat evenly.
  3. Cover and marinate for at least 30 minutes in the refrigerator (or up to 4 hours). 🧠 Tip: The Greek yogurt tenderizes the chicken while adding extra protein and moisture.

2️⃣ Cook the Chicken

  1. Preheat your grill, grill pan, or skillet to medium-high heat.
  2. Lightly grease the pan with olive oil or nonstick spray.
  3. Place chicken in the hot pan and cook 6–7 minutes per side, or until the internal temperature reaches 165°F (74°C).
  4. Transfer to a plate, cover loosely with foil, and let rest for 5 minutes before slicing thinly. 🔥 Tip: Resting helps the juices redistribute and keeps the chicken tender and juicy.

3️⃣ Steam or Roast the Broccoli

Option A – Steam (for a light, crisp texture):

  1. Bring 1 inch of water to a boil in a large pot with a steamer basket.
  2. Add broccoli florets, cover, and steam for 5–6 minutes, until bright green and tender-crisp.
  3. Drain and toss with a pinch of salt and a drizzle of olive oil if desired.

Option B – Roast (for extra flavor):

  1. Preheat oven to 400°F (200°C).
  2. Toss broccoli with 1 tsp olive oil, salt, and pepper.
  3. Spread on a parchment-lined baking sheet and roast for 12–15 minutes, flipping halfway through, until edges are golden.

4️⃣ Make the Creamy Garlic Protein Sauce

  1. In a small bowl, combine Greek yogurt, minced garlic, lemon juice, Dijon mustard, olive oil, and nutritional yeast (or protein powder).
  2. Whisk until smooth and creamy.
  3. Add warm water, 1 tsp at a time, until the sauce reaches your desired consistency.
  4. Season with salt and pepper to taste. 💡 Tip: For a deeper garlic flavor, lightly sauté the minced garlic in a tiny bit of oil before mixing it into the sauce.

5️⃣ Assemble the High-Protein Bowls

  1. Divide the steamed or roasted broccoli between two bowls.
  2. Add sliced grilled chicken on top.
  3. Drizzle generously with the creamy garlic sauce.
  4. Garnish with parsley, green onions, or crushed red pepper flakes.

🧊 Storage & Meal Prep Tips

  • Fridge: Store chicken, broccoli, and sauce separately in airtight containers for up to 4 days.
  • Freezer: Cooked chicken can be frozen for up to 2 months. (Don’t freeze the sauce—it will separate.)
  • Meal Prep: Assemble bowls in divided containers; keep sauce in a small side cup to drizzle right before eating.

⚡ Nutrition (Approx. per serving)

(Based on 3 servings, without optional toppings)

  • Calories: ~310
  • Protein: ~43g
  • Carbs: ~7g
  • Fat: ~12g
  • Fiber: ~3g

🌟 Variations

  • Add complex carbs: Serve with quinoa, brown rice, or roasted sweet potatoes for a more filling bowl.
  • Make it vegetarian: Swap chicken for grilled tofu or tempeh (marinate the same way).
  • Add more veggies: Try roasted bell peppers, cauliflower, or asparagus for extra nutrients.
  • Spicy twist: Add chili flakes or ½ tsp sriracha to the sauce.