Grilled Chicken & Broccoli Bowls With Creamy Garlic Sauce Recipe

I’m excited to share my Chicken and Broccoli Bowl that pairs simply seasoned grilled chicken and roasted broccoli with a creamy garlicky sauce, perfect for easy meal prep or a quick weeknight dinner.

I make this Grilled Chicken & Broccoli Bowl when I want dinner that’s actually exciting but not fussy. I work with boneless skinless chicken breasts so they stay juicy, then char the outsides for that grilled flavor.

Broccoli florets get a quick grill and keep a snap, which I love. Spoon on that creamy sauce and suddenly a simple weeknight meal feels restaurant worthy.

It’s perfect for meal prep, and yeah it travels well so you can eat real food on busy days. I almost always overcook the chicken the first time, true story, but you learn fast.

Broccoli Bowl Recipes

Ingredients

• Chicken breasts: Lean, high in protein keeps you full, mild flavor.
• Broccoli: High in fiber and vitamin C, crunchy, grills up bright.
• Garlic: Strong savory punch, full of antioxidants, use more if you like.
• Greek yogurt: Creamy tangy, packs protein and probiotics, makes sauce lighter.
• Olive oil: Heart healthy fat, helps flavors bloom and keeps chicken moist.
• Rice or riced cauliflower: Rice fuels with carbs, cauliflower cuts carbs and adds fiber.
• Lemon juice: Bright acidic kick, balances richness and lifts every bite.
• Dijon mustard: Tangy binder for the sauce, boosts savory notes with just a dab.

Ingredient Quantities

• 1 1/2 pounds boneless skinless chicken breasts, trimmed and pounded to even thickness
• 1 large head broccoli, cut into florets, about 4 cups
• 3 cloves garlic, minced (use more if you like it garlicky)
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon kosher salt
• 1/2 teaspoon freshly ground black pepper
• 1 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• 3 cups cooked rice or 4 cups riced cauliflower for low carb
• 1/2 cup plain Greek yogurt
• 1/4 cup mayonnaise
• 2 tablespoons extra virgin olive oil for the sauce
• 1 tablespoon Dijon mustard
• 2 tablespoons chopped fresh parsley or cilantro
• 1 teaspoon honey or maple syrup optional
• Pinch of red pepper flakes optional
• Lemon wedges for serving optional

How to Make this

1. Pound chicken to an even thickness, pat dry, then whisk 2 tablespoons olive oil, 1 tablespoon lemon juice, 2 minced garlic cloves, smoked paprika, kosher salt and black pepper in a bowl; add chicken, coat well and marinate at least 15 minutes or up to 4 hours in the fridge.

2. Toss broccoli florets with the remaining 1 tablespoon olive oil, the 1/2 teaspoon garlic powder and a pinch of salt and pepper so every piece is lightly coated.

3. Get your heat ready: preheat grill or grill pan to medium-high. If you prefer oven, preheat to 425 F for roasting the broccoli.

4. Grill chicken 4 to 6 minutes per side until an instant-read thermometer reads 165 F, then remove and let rest a few minutes before slicing; if using a pan cook same time, dont overcrowd the surface.

5. Grill broccoli alongside the chicken until charred at the edges and tender, about 6 to 8 minutes total, turning once. If roasting, spread on a sheet and roast 12 to 15 minutes until browned.

6. While those cook, make your base: have 3 cups cooked rice ready or sauté 4 cups riced cauliflower in a hot skillet 4 to 5 minutes with a pinch of salt until just tender.

7. Make the creamy garlic sauce by whisking together 1/2 cup plain Greek yogurt, 1/4 cup mayonnaise, 2 tablespoons extra virgin olive oil, 1 tablespoon Dijon mustard, the last minced garlic clove, 1 tablespoon lemon juice, 2 tablespoons chopped parsley, and 1 teaspoon honey or maple syrup if you want a touch sweet; add a pinch of red pepper flakes and salt and pepper to taste. If it’s too thick add a tsp of water or olive oil to loosen.

8. Slice the rested chicken, assemble bowls with rice or cauliflower, broccoli and chicken, drizzle with creamy garlic sauce, garnish with extra parsley and lemon wedges for squeezing. Quick tips: pound chicken for even cooking, use a thermometer so it’s not overcooked, and store components separately for meal prep so broccoli and chicken keep their texture.

Equipment Needed

1. Plastic wrap or a large zip-top bag and a meat mallet or rolling pin (for pounding chicken)
2. Cutting board
3. Sharp chef’s knife
4. 2 mixing bowls (one for marinade, one for sauce/veg)
5. Whisk and measuring spoons
6. Tongs or a spatula for flipping
7. Grill or heavy grill pan (or oven plus a rimmed baking sheet)
8. Skillet for sautéing riced cauliflower or finishing chicken if not grilling
9. Instant-read thermometer

FAQ

Grilled Chicken & Broccoli Bowls With Creamy Garlic Sauce Recipe Substitutions and Variations

• Chicken breasts: boneless skinless chicken thighs (juicier, grill a few minutes longer), turkey cutlets (similar texture), extra‑firm tofu (press and marinate then grill or pan sear), shrimp (cooks fast, cut into bite sized pieces)
• Broccoli: cauliflower florets (roast or grill the same way), asparagus (grill whole spears), Brussels sprouts halved (cook a bit longer), green beans (snap them and grill in a basket)
• Plain Greek yogurt (for the sauce): sour cream (same tang), crème fraîche (richer), blended silken tofu (vegan and smooth when pureed), plain unsweetened non‑dairy yogurt (coconut or almond)
• Rice or riced cauliflower: cooked quinoa (more protein, similar texture), brown rice (heartier, longer cook), couscous or Israeli couscous (quick and chewy), cauliflower rice (low carb, quick sauté)

Pro Tips

1) Marinate smart, not forever. Keep the chicken in the lemony marinade only up to about 2 hours if you used a lot of lemon, otherwise 15 minutes to 4 hours is fine. Too much acid for too long will start to change the texture and make it a bit mealy, so dont overdo it.

2) Sear hard, finish gentle. Get your grill or pan screaming hot so you get a good char, then move to a slightly cooler spot to finish if needed. Pull the chicken at about 160 F and let it rest, carryover heat will bring it to 165 F and you wont squeeze all the juices out when you slice it.

3) Make the broccoli pop. Cut even sized florets, dont overcrowd the pan or tray, and roast or grill at high heat so edges brown fast. If you want extra color fast, toss under the broiler for 1 minute at the end, or par-boil 30–60 seconds and shock in ice water first for a brighter green and shorter roast time.

4) Sauce and meal-prep hacks. Whisk the sauce ahead, taste and adjust with a little extra lemon or honey, and thin with a teaspoon of water or olive oil if it feels too thick. Store chicken, broccoli and sauce separately for meal prep so nothing gets soggy, and when reheating rice or cauliflower rice add a sprinkle of water and heat fast so it doesnt dry out.