Grilled 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
Scale
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
