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Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce

Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce

Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce
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Prep Time 20 minutes
Cook Time 30 minutes
Servings 4
Calories 450 kcal

Equipment

  • Mixing bowls

Ingredients
  

For the Grilled Chicken:

  • 2 lbs boneless skinless chicken breasts
  • 2 tbsp olive oil
  • 1 tbsp garlic powder
  • 1 tsp dried oregano
  • 1 tsp smoked paprika
  • Salt and pepper to taste

For the Broccoli:

  • 2 large heads of broccoli about 1.5 lbs
  • 2 tbsp olive oil
  • 3 cloves garlic minced
  • 1 tsp red pepper flakes optional
  • Salt and pepper to taste

For the Creamy Garlic Sauce:

  • 1/2 cup plain Greek yogurt
  • 1/4 cup mayonnaise
  • 3 cloves garlic minced
  • 2 tbsp lemon juice
  • 1 tbsp honey
  • 2 tbsp fresh herbs parsley, dill, or chives
  • Salt and pepper to taste

For the Bowl Base:

  • 2 cups cooked grain brown rice, quinoa, farro, or cauliflower rice
  • 2 tbsp olive oil
  • 1 tbsp lemon zest
  • 2 tbsp fresh herbs chopped
  • Salt and pepper to taste

Instructions
 

Step 1: Prepare the Chicken

  • In a large bowl, mix olive oil, garlic powder, oregano, paprika, salt, and pepper.
  • Add the chicken breasts and toss to coat. Marinate for 15 minutes (or up to 24 hours).
  • Preheat grill to medium-high heat (400°F).
  • Grill chicken for 5-7 minutes per side until the internal temperature reaches 165°F.
  • Let rest for 5-10 minutes before slicing.

Step 2: Roast the Broccoli

  • Preheat oven to 425°F.
  • Cut broccoli into bite-sized florets.
  • Toss with olive oil, garlic, red pepper flakes, salt, and pepper.
  • Spread on a baking sheet in a single layer.
  • Roast for 18-22 minutes, flipping halfway, until crispy and slightly charred.

Step 3: Make the Creamy Garlic Sauce

  • In a medium bowl, whisk together yogurt, mayonnaise, garlic, lemon juice, honey, and herbs.
  • Season with salt and pepper to taste.
  • Adjust consistency with a tablespoon of water if desired.

Step 4: Prepare the Grain Base

  • Toss cooked grains with olive oil, lemon zest, herbs, salt, and pepper.

Step 5: Assemble the Bowls

  • Divide grains into 4 bowls.
  • Top with sliced grilled chicken and roasted broccoli.
  • Drizzle with creamy garlic sauce.
  • Garnish with fresh herbs and a squeeze of lemon juice.

Notes

  • For a dairy-free sauce, substitute Greek yogurt with coconut yogurt and use vegan mayo.
  • Store sauce separately if meal prepping to maintain freshness.
  • Swap broccoli with seasonal vegetables like asparagus, zucchini, or bell peppers.
  • Add quinoa or brown rice for a high-fiber option.

Nutrition

Serving: 1gCalories: 450kcalCarbohydrates: 30gProtein: 40gFat: 22gFiber: 6gSugar: 8g
Keyword Broccoli Bowl, Creamy Garlic Sauce, Grilled Chicken Bowls
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