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Featured grilled chicken and broccoli bowl with creamy garlic sauce

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.
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Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
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.