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recipe image of grilled chicken breasts broccoli florets olive oil garlic heavy cream parmesan cheese butter rice quinoa lemon juice paprika greek yogurt chicken thighs arranged on a white marble kitchen counter with healthy clear glass bowls and rustic brown wooden kitchen sets under soft diffuse daylight
Benjamin

Grilled Chicken and Broccoli Bowls with Creamy Garlic Sauce

A satisfying and healthy bowl featuring juicy grilled chicken, crisp-tender broccoli, and a luscious creamy garlic sauce, perfect for an easy weeknight dinner or meal prep.
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Main Course
Cuisine: American
Calories: 450

Ingredients
  

For the Grilled Chicken
  • 2 lbs boneless, skinless chicken breasts
  • 2 tbsp olive oil
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp smoked paprika
  • 1/2 tsp dried oregano
  • salt to taste
  • freshly ground black pepper to taste
For the Broccoli
  • 1 broccoli large head, cut into florets (about 4 to 5 cups)
For the Creamy Garlic Sauce
  • 1 cup plain Greek yogurt or sour cream
  • 2 cloves garlic minced
  • 1 tbsp lemon juice fresh
  • 1 tbsp fresh dill chopped, or 1 tsp dried dill
  • 2 tbsp water or milk to thin
  • salt to taste
  • pepper to taste
For Serving (Optional)
  • cooked quinoa, brown rice, or cauliflower rice as needed
  • fresh parsley chopped
  • lemon wedges for garnish

Equipment

  • Grill
  • Large pot
  • Medium bowl
  • cutting board,

Method
 

Prepare the Chicken
  1. Start by patting the chicken breasts dry with a paper towel. In a small bowl, mix together the garlic powder, onion powder, smoked paprika, oregano, salt, and pepper. Rub the chicken breasts on all sides with the olive oil, then coat them evenly with the spice mixture.
Grill the Chicken
  1. Preheat your grill or a grill pan over medium-high heat. Once hot, place the chicken breasts on the grill. Cook for about 6 to 8 minutes on each side, or until the internal temperature reaches 165°F (74°C). Remove the chicken from the grill and let it rest on a cutting board for at least 5 minutes before slicing.
Blanch the Broccoli
  1. While the chicken is grilling, bring a large pot of salted water to a boil. Add the broccoli florets and cook for just 2 to 3 minutes, until bright green and crisp-tender. Immediately drain the broccoli and rinse it under cold water or plunge it into an ice bath to stop the cooking process.
Whip Up the Creamy Garlic Sauce
  1. In a medium bowl, combine the Greek yogurt, minced garlic, fresh lemon juice, and dill. Whisk until smooth and well combined. Add water or milk, one tablespoon at a time, until the sauce reaches your desired consistency. Season with salt and pepper to taste.
Assemble Your Bowls
  1. Slice the rested chicken into strips. To assemble, start with a base of your choice like quinoa or brown rice. Top with sliced grilled chicken and a generous portion of blanched broccoli. Drizzle everything with the creamy garlic sauce. Garnish with fresh parsley and lemon wedges if desired.

Nutrition

Calories: 450kcalCarbohydrates: 25gProtein: 45gFat: 20g

Notes

Pro tips: Don't overcook the chicken; use a meat thermometer. For smoky broccoli, grill it instead of blanching. The sauce is versatile—make a double batch for other uses. Spicy variation: add red pepper flakes to sauce or cayenne to rub. Dairy-free: use dairy-free yogurt. Storage: Store components in airtight containers in the fridge for up to 4 days; sauce separately. Reheat in microwave or skillet; don't freeze assembled bowls. FAQs: Use thighs if preferred. Alternatives: Skillet or oven for no grill. Gluten-free. Frozen broccoli: roast instead of blanch.
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