Easy Grilled Chicken and Broccoli Bowls with Creamy Garlic Sauce

If you’ve been craving a dinner that’s fresh, filling, and wildly doable on a weeknight, you’re in the right place. These grilled chicken and broccoli bowls with creamy garlic sauce deliver the goods: juicy grilled chicken breast, crisp-tender roasted broccoli, and a tangy, luxurious sauce that ties everything together. Think of it as a high-protein, veggie-forward meal prep hero that tastes like your favorite takeout bowl—minus the mystery ingredients and extra cost.

We’ll walk through every step so you can nail it the first time: a dependable grilled chicken marinade, exactly how long to grill chicken breast for perfect juiciness, and a Greek-yogurt-based sauce that tastes indulgent yet keeps things light. Whether you’re feeding a family or building lunches for the week, this recipe is flexible, affordable, and endlessly customizable.

Why You’ll Love These Grilled Chicken and Broccoli Bowls

A healthy, protein-packed dinner idea

This bowl is built on simple, wholesome building blocks: lean grilled chicken, fiber-rich broccoli, and a creamy garlic sauce that feels decadent but balances protein with smart fats. Each component is easy to scale up or down, so you can cook for two or batch cook for days. Because the flavor is big but the ingredient list stays tight, you get reliable nutrition without sacrificing taste.

Perfect for meal prep and busy weeknights

Everything here plays well with time. Chicken marinates while you preheat the grill, broccoli roasts as the chicken rests, and the sauce comes together in minutes. Pack the bowls with rice, quinoa, or cauliflower rice, refrigerate, and reheat when you need a hot, satisfying meal. It’s the kind of dinner that earns a permanent spot in your rotation because it’s as practical as it is craveable.

Family-friendly and customizable flavors

Hate spicy food? Skip the chili. Love bright lemon? Add an extra squeeze. Need dairy-free? Swap the yogurt for a creamy dairy-free alternative and adjust the seasoning. Because the base is clean and neutral in the best way, you can steer the flavor with herbs, spices, or a drizzle of hot honey.

Ingredients You’ll Need

Below you’ll find an organized list so you can shop once and cook without scrambling. Quantities are scaled for 4 hearty bowls.

For the grilled chicken breast

This is our base grilled chicken marinade. It’s versatile, quick, and keeps grilled chicken breast juicy and flavorful.

For the broccoli (and optional veggies)

For the creamy garlic sauce

For serving and assembly

Kitchen Tools Required

A few reliable tools make this recipe smoother and your results more consistent.

If you don’t have a grill, a heavy cast-iron grill pan or even a hot skillet will still create a great sear on the chicken. You won’t get the same smoky notes as a live fire, but the marinade and sauce carry the flavor beautifully.

How to Grill Chicken Breast Perfectly

Grilling chicken breast can be unforgiving if you wing it. Follow these fundamentals and you’ll never settle for dry chicken again.

How long to grill chicken breast (the foolproof guide)

Grill time depends on thickness, grill temperature, and whether you’re using direct or indirect heat. Here’s a simple rule: preheat your grill to 450–500°F (232–260°C) for direct heat. Pound or butterfly extra-thick breasts so everything cooks at the same pace.

Estimated grill times (direct high heat):

Start with the lid closed to trap heat, flip once, and always verify with an instant-read thermometer inserted in the thickest part. Pull the chicken at 160–162°F (71°C) and let it rest 5 minutes; carryover cooking will bring it right to the safe 165°F while the juices redisperse.

Gas vs. charcoal:

• Gas is consistent and fast to preheat—great for weeknights.
• Charcoal brings smoky depth. Bank coals to one side to create a two-zone fire: sear over direct heat, then finish over indirect if needed.

Tips for juicy grilled chicken

1. Even thickness is everything. Lightly pound thicker ends so the entire breast is around ¾ inch.
2. Marinate long enough to matter. Thirty minutes helps; 2–6 hours is ideal. More than 12 hours can make the texture mealy if the marinade is very acidic.
3. Pat dry before grilling. Excess marinade can cause flare-ups and prevent browning.
4. Oil the grates, not the grill. Brush clean grates with oil just before placing the chicken down.
5. Don’t futz with it. Let the grill do its work; release naturally before flipping.
6. Rest, then slice against the grain. This keeps slices tender and juicy in your bowls.

Marinade ideas for maximum flavor

Our base grilled chicken marinade leans bright and savory, but you can remix the spices without changing the ratios:

• Herby Lemon-Garlic: Add chopped parsley, thyme, and extra lemon zest.
• Smoky Chipotle: Swap smoked paprika for chipotle powder and add a teaspoon of adobo sauce.
• Mediterranean: Add crushed fennel seed, a pinch of cumin, and oregano; finish with a drizzle of extra-virgin olive oil after slicing.
• Ginger-Garlic: Add grated ginger, soy or tamari in place of some salt, and a touch of honey.

Aim for the same structure—fat (oil), acid (lemon), aromatics (garlic, spices), and salt—so the marinade seasons deeply while keeping the texture succulent.

Step-by-Step Recipe for Grilled Chicken and Broccoli Bowls with Creamy Garlic Sauce

This section takes you from raw ingredients to finished bowls without guesswork.

1) Marinate and grill the chicken

1. Mix the marinade. In a medium bowl, whisk olive oil, lemon juice, minced garlic, Dijon, honey, smoked paprika, oregano, salt, and pepper.
2. Prep the chicken. Trim and lightly pound the chicken so each piece is evenly thick. Add to the marinade, turn to coat, and refrigerate 30 minutes to 6 hours.
3. Preheat the grill. Heat to 450–500°F (232–260°C). Clean and oil the grates.
4. Grill. Shake excess marinade, then lay the chicken on the hot grates. Cook according to the thickness chart above (generally 4–6 minutes per side). Keep the lid closed as much as possible.
5. Check doneness. Pull at 160–162°F; rest 5 minutes on a plate or cutting board.
6. Slice. Cut crosswise into ½-inch strips or bite-size pieces. Taste a piece and sprinkle a pinch of salt if needed.

No grill? Use a cast-iron skillet or grill pan preheated over medium-high. Sear 5–6 minutes per side, adjusting as needed, and finish in a 400°F (205°C) oven if the center needs more time.

2) Roast or sauté the broccoli

Roasting method (recommended for crisp edges):

1. Heat the oven to 425°F (220°C) while the chicken marinates.
2. Toss broccoli florets with olive oil, salt, pepper, and garlic powder.
3. Spread on a sheet pan without crowding.
4. Roast 15–18 minutes, tossing once, until the stems are tender and the tips are browned and crisp.

Sauté method (fast and flexible):

1. Heat a large skillet over medium-high.
2. Add a swirl of oil, then broccoli and a pinch of salt.
3. Sauté 5–7 minutes, adding a splash of water and covering briefly if you want softer stems.

Either way, aim for broccoli that’s bright green and just-tender so it keeps some crunch in your bowls.

3) Prepare the creamy garlic sauce

1. In a bowl, whisk Greek yogurt, mayonnaise, lemon juice, grated garlic, Parmesan, olive oil, salt, and pepper.
2. Thin with 1–3 tablespoons water or milk until it’s pourable but still clings to a spoon.
3. Taste and adjust: more lemon for brightness, more Parmesan for umami, extra pepper if you like a little bite.

Sauce pro tips: Use a microplane for the garlic so it melts into the sauce and doesn’t leave raw chunks. If you want the sauce extra silky, let it sit 10 minutes—the flavors round out and the texture relaxes.

4) Build the bowls

1. Base: Add rice, quinoa, or cauliflower rice to each bowl.
2. Veg: Pile on a generous scoop of roasted broccoli (and any optional vegetables).
3. Protein: Top with sliced grilled chicken breast.
4. Sauce: Spoon or drizzle the creamy garlic sauce over the top.
5. Finish: Sprinkle fresh herbs, a pinch of red pepper flakes, and a squeeze of lemon.

That’s it: grilled chicken and broccoli bowls with creamy garlic sauce that look restaurant-level but come together with pantry staples and a few fresh ingredients.

Variations and Substitutions

Low-carb or keto-friendly swaps

Use cauliflower rice or shredded, sautéed cabbage as the base. Keep the sauce as written (Greek yogurt is lower carb), or use full-fat yogurt for a richer, more satiating option. Finish with toasted almonds or pumpkin seeds for crunch without the carbs from grains.

Vegetarian and vegan options

For a vegetarian bowl, replace the chicken with grilled halloumi, marinated tofu, or roasted chickpeas. For vegan, use extra-firm tofu or tempeh, sub plant-based yogurt for the sauce, and skip the Parmesan (or use a vegan hard cheese alternative). Keep the technique the same: marinate, high-heat sear, rest, slice, assemble.

Different seasoning blends for grilled chicken

• Cajun: Paprika, cayenne, garlic powder, onion powder, thyme, oregano.
• Za’atar-inspired: Za’atar blend plus lemon zest; finish with a drizzle of tahini alongside the garlic sauce.
• Simple garlic-herb: Fresh minced garlic, parsley, basil, and a touch of butter melted over the chicken while it rests.

These tweaks let you keep the dependable method while switching up flavor so you never get bored.

Serving Suggestions

A good meal is about more than what’s on the plate—it’s how you serve it. With these bowls, you’ve got options galore.

Pairing with rice, quinoa, or cauliflower rice

The most common base is steamed white or brown rice, but don’t feel boxed in. Quinoa adds nuttiness and extra protein. Cauliflower rice is the low-carb champ, soaking up that creamy garlic sauce while keeping carbs minimal. Want a shortcut? Frozen cauliflower rice cooks in minutes and works like a dream.

Garnishes like fresh herbs or chili flakes

The details make a difference. A sprinkle of fresh parsley, dill, or chives wakes up the whole bowl with freshness. For heat lovers, red pepper flakes or a drizzle of chili oil add a punch that balances the creamy sauce. Even a scattering of toasted nuts—think almonds, pine nuts, or cashews—creates texture and flavor contrast.

Turning it into a meal prep lunch box

Divide your bowls into airtight containers: rice on the bottom, broccoli on one side, grilled chicken slices on the other. Pack the creamy garlic sauce separately so it stays fresh. At lunchtime, warm your bowl and drizzle the sauce over. You’ll skip the midday slump and actually look forward to lunch.

Storage and Reheating Tips

One of the perks of these bowls is how well they store. If you’re cooking for one or two, or just love batch cooking, here’s how to keep everything tasting fresh.

How to store leftovers safely

• Chicken: Slice and store in an airtight container up to 4 days in the fridge.
• Broccoli: Best within 3 days. Keep in a separate container so it doesn’t soften the rice.
• Creamy garlic sauce: Refrigerate in a small jar or sealed container up to 5 days. Stir before serving.

Best ways to reheat grilled chicken and broccoli

The microwave works for convenience, but to keep chicken juicy:

• Sprinkle a teaspoon of water over chicken slices before microwaving.
• Cover loosely with a damp paper towel to trap steam.
  For stovetop reheating, a quick sauté in a skillet with a splash of broth revives both chicken and broccoli beautifully.

Freezing instructions for long-term storage

Cooked grilled chicken breast freezes well if sliced, portioned, and wrapped tightly. Freeze up to 3 months. Broccoli doesn’t freeze as nicely—it gets mushy—so skip freezing unless you’re okay with a softer texture. The sauce is best fresh but can freeze in small cubes if you plan to blend or whisk it smooth again after thawing.

Extra Tips for Perfect Grilled Chicken and Broccoli Bowls

Even simple recipes shine brighter with a few insider tricks.

Preventing dry chicken breast

The most common complaint with chicken breast? Dryness. Avoid it by:

• Pounding to even thickness before grilling.
• Using a thermometer instead of guessing.
• Resting the chicken before slicing.

Think of it like letting a pie cool—you wouldn’t cut in too soon or the juices spill out.

Getting the broccoli roasted just right

Crowding is the enemy. If florets are piled on top of each other, they steam instead of roast. Spread them out, give them space, and you’ll get those irresistible browned edges.

Making the creamy garlic sauce extra flavorful

Don’t underestimate garlic’s power. Freshly grated garlic transforms the sauce into something memorable. For a mellower profile, roast a head of garlic, mash the cloves, and stir them into the sauce instead. The flavor softens and sweetens in the oven, creating a luxurious twist.

FAQs About Grilled Chicken and Broccoli Bowls

Can I make this without a grill?

Absolutely. A cast-iron skillet or grill pan on the stovetop gets you close to grilled flavor. For a no-fuss option, bake the chicken at 400°F (205°C) until it hits 165°F inside, then sear quickly in a hot skillet for that golden crust.

How long does the garlic sauce last in the fridge?

Stored properly in a sealed jar, the sauce holds up for about 5 days. The garlic flavor intensifies over time, so if you’re sensitive to raw garlic, use roasted garlic or make smaller batches.

Can I swap broccoli for other vegetables?

Of course. This recipe loves flexibility. Try cauliflower, Brussels sprouts, green beans, or even zucchini. The sauce and chicken pair well with just about any roasted or grilled veg.

Nutritional Information (Per Serving)

Here’s an approximate breakdown for a bowl with chicken, broccoli, creamy garlic sauce, and a ½-cup rice base:

• Calories: 420–460
• Protein: 42 g
• Fat: 16 g
• Carbohydrates: 32 g
• Fiber: 5 g

What does this mean for you? It’s high in protein, moderate in carbs, and balanced in healthy fats. Perfect for fueling workouts, supporting weight management, or just enjoying a clean, satisfying meal.

Conclusion: A Healthy and Flavorful Bowl You’ll Crave

There’s a reason recipes like this stick around—they’re simple enough for Tuesday night but tasty enough to make again Friday. These grilled chicken and broccoli bowls with creamy garlic sauce prove that eating healthy doesn’t have to mean bland or boring. With a good grilled chicken marinade, attention to how long to grill chicken breast, and that luscious sauce drizzled over everything, you’ve got yourself a foolproof dinner.

If you loved this, don’t stop here—check out other chicken-focused meals on our blog, like our takes on chicken parmesan or chicken noodle soup, for even more variety. And if you want to expand your flavor horizons, explore external resources like USDA’s guide to safe minimum cooking temperatures to keep every recipe safe and delicious.

So fire up the grill, grab some broccoli, and make these bowls part of your weekly lineup. Once you taste that creamy garlic sauce over smoky chicken and crisp broccoli, you’ll wonder why you didn’t make it sooner.

Easy Grilled Chicken and Broccoli Bowls with Creamy Garlic Sauce

Juicy grilled chicken breast, roasted broccoli, and a creamy garlic sauce come together in a healthy, high-protein bowl perfect for meal prep or weeknight dinners.

Print Recipe Pin Recipe

Prep Time 20 minutes mins

Cook Time 25 minutes mins

Total Time 45 minutes mins

Course Dinner

Cuisine American

Servings 4

Calories 440 kcal

Ingredients

  

For the Grilled Chicken Breast

• 1.75 –2 lb 800–900 g boneless, skinless chicken breasts (even thickness)
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 3 –4 garlic cloves minced
• 1 tbsp Dijon mustard
• 1 tsp honey or maple syrup optional
• 1 tsp smoked paprika
• 1 tsp dried oregano
• 1½ tsp kosher salt adjust to taste
• ½ tsp black pepper

For the Broccoli (and optional veggies)

• 6 –7 cups 700 g broccoli florets, bite-size pieces
• 2 tbsp olive oil
• 1 tsp kosher salt
• ½ tsp garlic powder
• ¼ tsp black pepper
• Optional: sliced carrots red onion, or bell peppers

For the Creamy Garlic Sauce

• 1 cup Greek yogurt 2% or whole
• 2 tbsp mayonnaise
• 1 –2 tbsp lemon juice
• 2 –3 garlic cloves finely grated
• 2 –3 tbsp Parmesan cheese finely grated (optional)
• 1 tbsp olive oil
• ½ tsp kosher salt
• ¼ tsp black pepper
• 1 –3 tbsp water or milk to thin

For Serving and Assembly

• 4 –5 cups cooked rice quinoa, or cauliflower rice
• Fresh parsley or chives chopped
• Red pepper flakes optional
• Lemon wedges

Instructions

 

Marinate and Grill the Chicken

• In a bowl, whisk olive oil, lemon juice, garlic, Dijon mustard, honey, smoked paprika, oregano, salt, and pepper.
• Pound chicken to even thickness, add to marinade, and refrigerate 30 minutes to 6 hours.
• Preheat grill to 450–500°F (232–260°C). Clean and oil grates.
• Grill chicken 4–6 minutes per side (depending on thickness) until internal temp reaches 165°F (74°C). Rest 5 minutes before slicing.

Roast or Sauté the Broccoli

• Toss broccoli with olive oil, salt, garlic powder, and pepper.
• Roast at 425°F (220°C) for 15–18 minutes, tossing once, until tender-crisp.
• Alternative: sauté 5–7 minutes in a hot skillet with oil and a splash of water.

Make the Creamy Garlic Sauce

• In a bowl, whisk Greek yogurt, mayonnaise, lemon juice, grated garlic, Parmesan, olive oil, salt, and pepper.
• Thin with water or milk until smooth and pourable.

Assemble the Bowls

• Add rice, quinoa, or cauliflower rice as the base.
• Top with roasted broccoli and sliced grilled chicken.
• Drizzle creamy garlic sauce generously over the top.
• Garnish with parsley, chili flakes, and lemon wedges.

Notes

• How long to grill chicken breast: ½-inch thick: 6–8 min total; ¾-inch thick: 8–10 min; 1-inch thick: 10–12 min. Always use a thermometer.
• Make ahead: Store chicken and broccoli separately for up to 4 days. Keep sauce refrigerated in a jar up to 5 days.
• Variations: Swap chicken with tofu or halloumi for a vegetarian version. Use cauliflower rice for a keto-friendly option.