Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce Recipe
Introduction
Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce combine juicy grilled chicken, tender steamed broccoli, and hearty brown rice in a deliciously balanced meal. Finished with a light and flavorful garlic sauce, this dish is perfect for quick weeknight dinners or meal prep.
Ingredients
- 2 medium boneless, skinless chicken breasts
- 4 cups fresh broccoli florets
- 2 cups cooked brown rice (or quinoa)
- 1 tbsp olive oil
- Salt and pepper, to taste
- Pinch of paprika (optional)
- ½ cup plain nonfat Greek yogurt
- 2 tbsp light mayonnaise
- 2 garlic cloves, minced
- 1 tbsp lemon juice
- 1–2 tbsp water (to thin)
- Salt and pepper, to taste (for sauce)
Instructions
- Step 1: Preheat a grill or grill pan over medium-high heat. Season the chicken breasts with salt, pepper, and paprika if using. Grill for 6–7 minutes per side, or until the internal temperature reaches 165°F (74°C). Remove from grill, let rest for a few minutes, then slice.
- Step 2: While the chicken cooks, steam the broccoli florets for 4–5 minutes until bright green and just tender.
- Step 3: In a small bowl, whisk together Greek yogurt, mayonnaise, minced garlic, lemon juice, 1 tablespoon of water, salt, and pepper until smooth and creamy. Add more water if you prefer a thinner sauce.
- Step 4: Divide the cooked brown rice evenly among four bowls. Top each with sliced grilled chicken and steamed broccoli. Drizzle with the creamy garlic sauce just before serving.
Tips & Variations
- Don’t overcook the chicken—remove it from the grill as soon as it reaches 165°F to keep it juicy.
- Steam broccoli until just tender to maintain its vibrant color and satisfying texture.
- Customize the garlic sauce by adding fresh herbs like parsley or a pinch of red pepper flakes for extra flavor.
Storage
Store leftover bowls in an airtight container in the refrigerator for up to 3 days. Keep the creamy garlic sauce separate to maintain freshness. Reheat the chicken, broccoli, and rice gently in the microwave or on the stove, then add the sauce before serving.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use chicken thighs instead of breasts?
Yes, boneless skinless chicken thighs work well and remain juicy. Just adjust the grilling time to ensure they are fully cooked.
Is there a dairy-free alternative for the sauce?
You can substitute the Greek yogurt and mayonnaise with dairy-free versions or use mashed avocado blended with garlic and lemon juice for a creamy, dairy-free sauce.
PrintGrilled Chicken & Broccoli Bowls with Creamy Garlic Sauce Recipe
Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce combine juicy grilled chicken, tender steamed broccoli, and fiber-rich brown rice, all topped with a light, tangy homemade garlic sauce. This balanced and flavorful meal is quick to prepare, perfect for a nutritious weeknight dinner or meal prep.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Dinner
- Method: Grilling
- Cuisine: American
- Diet: Low Fat
Ingredients
For the Bowls:
- 2 medium boneless, skinless chicken breasts
- 4 cups fresh broccoli florets
- 2 cups cooked brown rice (or quinoa)
- 1 tbsp olive oil
- Salt and pepper, to taste
- Pinch of paprika (optional)
For the Creamy Garlic Sauce:
- ½ cup plain nonfat Greek yogurt
- 2 tbsp light mayonnaise
- 2 garlic cloves, minced
- 1 tbsp lemon juice
- 1–2 tbsp water (to thin)
- Salt and pepper, to taste
Instructions
- Grill the Chicken: Preheat a grill or grill pan over medium-high heat. Season chicken breasts with salt, pepper, and paprika. Grill for about 6–7 minutes per side, or until fully cooked (internal temperature 165°F/74°C). Remove from grill and let rest for a few minutes, then slice the chicken into strips.
- Steam the Broccoli: While the chicken cooks, steam the broccoli florets for 4–5 minutes until bright green and just tender. Avoid overcooking to maintain texture and color.
- Make the Sauce: In a small bowl, whisk together Greek yogurt, light mayonnaise, minced garlic, lemon juice, water, salt, and pepper until the sauce is smooth and creamy. Add a bit more water if you prefer a thinner consistency.
- Assemble the Bowls: Divide the cooked brown rice evenly among 4 bowls. Top each with sliced grilled chicken and steamed broccoli. Drizzle the creamy garlic sauce over the top just before serving.
Notes
- Don’t Overcook Chicken – Remove it from the grill as soon as it reaches 165°F to keep it juicy and tender.
- Broccoli Texture – Steam broccoli until just tender to retain the best flavor and vibrant color.
- Customize the Sauce – For a flavor twist, add fresh herbs like parsley or cilantro, or sprinkle in a pinch of red pepper flakes.
Keywords: grilled chicken bowl, broccoli bowl, creamy garlic sauce, healthy dinner, meal prep, quick dinner, brown rice bowl, lean protein recipe
