Name: Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Cuisine: American
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)

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How to Make Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce is a simple, healthy weeknight dinner that comes together quickly and tastes like something you’d find at a casual eatery. If you want a printable version or a place to return to the measurements and photos later, check the detailed recipe page for convenience. This bowl balances lean protein, bright vegetables, and a tangy, creamy garlic sauce that finishes each bite.

Why Make Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce

These bowls are a smart choice for busy cooks for several reasons. They’re fast: grilling the chicken and steaming broccoli can happen at the same time while rice finishes. They’re nutritious: lean protein from chicken, fiber and vitamins from broccoli and whole grain rice, and a satisfying sauce without a lot of heavy fat. They’re flexible: swap grains, use a grill pan inside, or turn them into meal-prep lunches for the week.

Beyond convenience, this dish is very forgiving. With a few pantry staples you can easily scale it up or down, change the spices, and create different flavor profiles without much extra work. It’s also kid-friendly — most kids enjoy mild garlic sauce and familiar grilled chicken. For anyone watching calories or macros, this bowl is straightforward to portion and adapt.

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

Ingredient notes and substitutions:

Chicken: Boneless, skinless chicken breasts are lean and grill quickly. If you prefer dark meat, boneless chicken thighs work well and stay juicier; reduce cooking time slightly or use a thermometer. If you want a vegetarian option, use firm tofu (press and pat dry), tempeh, or grilled large mushrooms as replacements.
Broccoli: Fresh florets steam quickly and keep some crunch. Frozen broccoli is a fine substitute — briefly steam or sauté to remove excess ice and avoid sogginess.
Grains: Brown rice provides a nutty base, but quinoa, farro, or cauliflower rice are fine swaps. Cook to package directions.
Greek yogurt and light mayo: These create a creamy, tangy sauce with fewer calories than full-fat alternatives. For a dairy-free sauce, use a plain unsweetened dairy-free yogurt and substitute olive oil-based mayo or mashed avocado.
Garlic: Fresh minced garlic gives the brightest flavor. Roasted garlic (milder and slightly sweet) can be used if you prefer less pungency.
Seasonings: Paprika adds a smoky hint, but smoked paprika or a pinch of cumin can give the bowl a different note.

Directions :

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 temp 165°F/74°C). Let rest, then slice.

Steam the Broccoli
While chicken cooks, steam broccoli florets for 4–5 minutes, until bright green and just tender.

Make the Sauce
In a small bowl, whisk together Greek yogurt, mayonnaise, minced garlic, lemon juice, water, salt, and pepper until smooth and creamy. Adjust thickness with a little more water if desired.

Assemble the Bowls
Divide cooked rice evenly among 4 bowls. Top each with sliced grilled chicken and steamed broccoli. Drizzle with creamy garlic sauce just before serving.

Below are expanded steps and tips so you can produce consistent results every time.

How to Make Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce — Step-by-step tips

Prep everything first (mise en place). Trim chicken, cut broccoli into uniform florets, and measure rice and sauce ingredients. When everything is ready, cooking moves fast and evenly.
Pound chicken (optional). If your chicken breasts are uneven, place them between parchment and gently pound to an even thickness (about 3/4 inch). This helps them cook uniformly.
Season simply but well. Salt and pepper are essential. A pinch of paprika adds color and mild smokiness; you can add garlic powder or a squeeze of lemon juice before grilling for extra brightness.
Preheat the grill or grill pan. A hot cooking surface gives those desirable sear marks and helps lock in juices. Aim for medium-high heat so the chicken gets color without burning.
Use a thermometer. An instant-read thermometer is the most reliable way to ensure doneness. Pull chicken at 160–162°F; residual heat carries it to a safe 165°F while it rests.
Rest the chicken. Let cooked chicken rest 5–7 minutes before slicing so juices redistribute and slices stay moist.
Steam broccoli quickly. Overcooking turns broccoli mushy and dulls the color. Steam until bright green and just tender, then plunge into cold water if you want to lock the color and stop cooking for meal prep.
Taste and adjust the sauce. The sauce should be bright and garlicky but balanced. If it tastes too sharp, add a touch more yogurt or a few drops of honey to round it out.

Pro Tips for Success Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce

Use a thermometer for perfect chicken every time. Thick chicken breasts vary; internal temp is the safest indicator.
Slice chicken against the grain after resting. This yields more tender bites and a better mouthfeel.
Warm the rice before assembly. Cold rice makes the bowl feel less fresh. Reheat in a microwave or on the stovetop with a splash of water to loosen grains.
Make the sauce ahead and chill. The flavors meld nicely in the fridge for 30 minutes. Thin with water or lemon juice right before serving if it firms up.
For grill marks and flavor, oil the chicken lightly and the grill grates. Brush a little olive oil on the chicken and use tongs to turn.
Don’t overcrowd the grill pan. If using a pan, cook in batches to avoid steaming instead of grilling.

Flavor Variations Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce

Lemon-Herb Twist: Add chopped fresh parsley, dill, or basil to the sauce and finish chicken with a squeeze of lemon. Swap paprika for a light sprinkle of lemon zest.
Spicy Garlic Sauce: Stir 1/2 tsp of Sriracha or a pinch of cayenne into the sauce for heat. Add chili flakes to the chicken rub for extra warmth.
Mediterranean Style: Top bowls with kalamata olives, diced cucumber, cherry tomatoes, and a sprinkle of feta. Replace brown rice with quinoa or couscous.
Asian-Inspired: Marinate chicken briefly in low-sodium soy sauce, ginger, and garlic before grilling. Swap the garlic sauce for a sesame-yogurt dressing and add sliced green onions and a drizzle of toasted sesame oil.
Smoky BBQ: Use smoked paprika and a light brush of your favorite BBQ sauce during the last minute of grilling. The creamy garlic sauce still provides a cooling contrast.

Serving Suggestions Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce

Weeknight Dinner: Serve with a simple side salad or a handful of mixed greens tossed in lemon vinaigrette.
Lunch Bowls: Pack in meal-prep containers. Keep the sauce separate or in a small dressing cup to keep grains and veggies from becoming soggy.
Family Style: Lay out bowls assembly-line style and let everyone add sauce and toppings—good for picky eaters.
Add crunch and color: Top with sliced almonds, roasted pepitas, or toasted sesame seeds and add a sprinkle of bright herbs.
For a heartier meal: Add roasted sweet potato cubes, sautéed bell peppers, or a fried egg on top for extra richness.

Storage and Freezing Instructions Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce

Refrigerating: Store components separately for best results. Keep chicken, rice, and broccoli in airtight containers for up to 3–4 days. Store the sauce in a sealed jar for up to 5 days.
Reheating: Reheat chicken and rice together in a microwave-safe dish, adding a splash of water to keep rice moist. Alternatively, reheat gently on the stovetop with a lid to trap steam.
Freezing: Fully assembled bowls don’t freeze well because of the sauce and steamed broccoli texture. Freeze components separately if you must: cooked chicken freezes well for up to 3 months in a freezer-safe bag; rice also freezes well. Thaw overnight in the refrigerator before reheating. Make fresh sauce after thawing for best texture.
Meal-prep tip: If prepping for the week, portion sauce into small containers and keep chilled until serving. If you want to freeze portions for long-term storage, omit the sauce until ready to eat.

Nutrition Facts (Per Serving) — Approximate

Calories: 330 kcal
Protein: 34 g
Carbohydrates: 32 g
Fat: 8 g
Fiber: 3.5 g
Sodium: 450 mg

Nutrition notes:

These values are estimates based on 4 servings and typical ingredient nutrition. Exact numbers vary by brand and portion size.
To reduce sodium, use low-sodium or no-salt-added ingredients and limit added table salt.
Increase fiber and complex carbs by swapping quinoa or bulgur for brown rice, or add extra vegetables like roasted carrots or leafy greens.

FAQ About How to Make Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce

Can I use frozen broccoli instead of fresh?

Yes — frozen broccoli is convenient and nutritious. Steam or sauté frozen florets directly from frozen; avoid thawing in the microwave first because added moisture can make them soggy. Sautéing briefly in a hot pan or steaming for a couple of minutes longer than fresh broccoli will give the best texture. If blanching, shock in cold water to preserve color and stop cooking.

How can I tell when the chicken is done without a thermometer?

A thermometer is ideal, but if you don’t have one, cut into the thickest part of the breast to check color and juices. The meat should be white all the way through with no pink center, and juices should run clear, not pink. Press the chicken gently — cooked chicken will feel firm but still springy, while undercooked meat feels noticeably soft and gelatinous.

Can I grill the chicken indoors?

Absolutely. Use a grill pan or cast-iron skillet on the stove over medium-high heat for similar results. Brush the pan lightly with oil, and cook the chicken as you would on an outdoor grill, letting it sear to get a nice crust before flipping. You may need to work in batches depending on pan size.

How long does the garlic sauce keep, and will garlic go strong over time?

The creamy garlic sauce will keep in the refrigerator for about 4–5 days in an airtight container. The garlic flavor will mellow a little but remain present. If you find the sauce gets too sharp or the texture thickens, stir in a small amount of water or lemon juice to refresh the consistency. Use fresh garlic for the brightest flavor; roasted garlic gives a milder, sweeter profile.

Is this recipe good for meal prep?

Yes — it’s an excellent meal-prep option. Cook the components and store them in separate containers: rice on one side, chicken and broccoli on another, and the sauce in a small jar or dressing cup. Keep refrigerated and assemble or reheat just before eating. This method keeps textures more appealing than pre-mixing everything in advance.

What are good side dishes or toppings to complement this bowl?

Simple sides that add texture and color work well. Try a fresh cucumber-tomato salad, pickled red onions, or a side of roasted sweet potatoes. Toppings like sliced avocado, toasted seeds or nuts, chopped fresh herbs, or a sprinkle of Parmesan or feta can elevate the bowl further and add healthy fats, crunch, and extra flavor.

Final Thoughts

Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce are a reliable, flexible meal that fits weeknights, meal prep, and casual entertaining. With simple techniques and small swaps, you can tailor the bowl to dietary needs and flavor preferences. Keep the components separate when storing to preserve texture, use a thermometer for foolproof chicken, and don’t be afraid to change up the herbs and toppings to keep this meal feeling fresh every time you make it.

Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce