I created a Grilled Chicken Broccoli Bowl that combines tender grilled chicken, nutrient-packed broccoli, and a creamy garlic sauce into a low carb, meal-prep friendly dinner suitable for the whole family.
I love how this Grilled Chicken Broccoli Bowl looks like something you’d find at a bistro but it’s totally weeknight friendly. Tender pieces of boneless skinless chicken breasts and bright broccoli florets meet a creamy garlic sauce that somehow feels indulgent without wrecking your diet.
It’s great as Dinner For The Week or when you need something easy that still hits big on flavor. You’re gonna want to taste it before I even tell you why it works, and maybe make twice the sauce because it disappears fast.
Ingredients
- Chicken: Lean protein powerhouse, builds muscle and keeps you full, mild savory flavor.
- Broccoli: Crunchy, fiber rich veggie, full of vitamins and antioxidants, slightly bitter.
- Greek yogurt: Creamy, tangy, adds protein and probiotics, it’s lighter than mayo but rich.
- Garlic: Pungent, savory punch, immune boosting compounds, carbs mostly from flavor not sugar.
- Olive oil: Healthy fat, heart friendly, adds silkiness and mild fruity flavor to sauce.
- Cauliflower rice: Low carb rice swap, adds bulk and fiber without many calories, mild.
- Lemon juice: Bright acidity that freshens and balances richness, a little goes far.
- Parsley: Fresh herb, adds color and slight peppery note, packed with vitamins.
Ingredient Quantities
- 1 1/2 lb boneless skinless chicken breasts, about 2 medium, cut into bite sized pieces
- 4 cups broccoli florets, about 1 large head
- 2 tbsp extra virgin olive oil, divided (for chicken and sauce)
- 1 tsp kosher salt, divided
- 1/2 tsp freshly ground black pepper, divided
- 1/2 tsp smoked paprika
- 1/2 tsp garlic powder
- 3 to 4 garlic cloves, minced, divided
- 1/2 cup plain Greek yogurt (full fat or low fat, your call)
- 1/4 cup mayonnaise for extra creaminess
- 1 tbsp fresh lemon juice
- 2 tbsp chopped fresh parsley or chives, plus more for garnish
- 1/4 tsp red pepper flakes, optional for heat
- 2 cups cauliflower rice, cooked, optional for serving
- Salt and pepper to taste
How to Make this
1. Cut the chicken into bite sized pieces and toss with 1 tbsp olive oil, smoked paprika, garlic powder, 1 minced garlic clove, 1/2 tsp kosher salt and 1/4 tsp black pepper, let sit 10 to 15 minutes so the flavors sink in.
2. Preheat a grill or a heavy skillet over medium high heat, cook the chicken in batches so it browns not steams, about 5 to 7 minutes total turning once until juices run clear or it reads 165 F, transfer to a plate and let rest a few minutes.
3. Meanwhile toss broccoli florets with the other 1 tbsp olive oil, the remaining 1/2 tsp kosher salt and 1/4 tsp pepper, grill or roast at 425 F for 12 to 15 minutes until charred at the edges and tender, or sauté in the same skillet 6 to 8 minutes.
4. Make the creamy garlic sauce by mixing 1/2 cup plain Greek yogurt, 1/4 cup mayonnaise, 1 tbsp fresh lemon juice, 1 to 2 minced garlic cloves, 2 tbsp chopped parsley or chives, a splash of the reserved olive oil, pinch of salt and pepper and the optional 1/4 tsp red pepper flakes, taste and adjust, thin with a teaspoon of water if it seems too thick.
5. If using cauliflower rice, warm 2 cups cooked cauliflower rice in a hot skillet 2 to 3 minutes with a little salt and pepper so it stays fluffy and not soggy.
6. Assemble bowls by layering cauliflower rice if using, then broccoli and grilled chicken, spoon over generous amounts of the creamy garlic sauce and sprinkle extra chopped parsley or chives for color.
7. Quick hacks: don’t overcrowd the pan or grill or the chicken wont brown, and let the chicken rest a few minutes so it stays juicy, if you want extra char give the broccoli a minute under a hot broiler.
8. Storage tips: keep sauce separate from chicken and veggies for best texture, refrigerate leftovers up to 3 to 4 days and reheat gently so the yogurt sauce does not break.
9. Final seasoning check: before serving taste everything and add salt pepper or a squeeze more lemon if it needs brightness, and add red pepper flakes if you want heat.
Equipment Needed
1. Sharp chef’s knife (for cutting the chicken and mincing garlic)
2. Sturdy cutting board
3. Large mixing bowl (marinate chicken and mix sauce)
4. Measuring spoons plus a 1/4 cup measure
5. Heavy skillet or grill (cast iron skillet or outdoor grill works)
6. Tongs or a long-handled spatula
7. Instant-read meat thermometer
8. Baking sheet (for roasting broccoli) with foil or parchment
9. Small bowl and a whisk or fork (for the creamy garlic sauce)
10. Plate or shallow dish to rest the cooked chicken before serving
FAQ
Grilled Chicken & Broccoli Bowls With Creamy Garlic Sauce – Healthy, Savory & Delicious! Recipe Substitutions and Variations
- Chicken breasts: swap for boneless skinless chicken thighs (same weight, a bit juicier and may need a couple extra minutes) or for extra-firm tofu or tempeh if you want it vegetarian — press tofu, cut into cubes and marinate a bit before grilling.
- Broccoli florets: use asparagus, green beans, or halved Brussels sprouts instead; adjust cook time cause thinner veg like asparagus will char faster and Brussels sprouts need a little longer.
- Plain Greek yogurt / mayo in the sauce: use sour cream or crème fraîche for similar tang and richness, or use plain dairy free yogurt plus a splash of olive oil for a vegan option — taste and add lemon or salt to balance.
- Cauliflower rice (for serving): swap for cooked quinoa, brown rice, or regular white rice if you want more carbs, or try spiralized zucchini for another low carb choice; note zucchini is wetter so pat it dry first.
Pro Tips
– Don’t overcrowd the pan or grill, cook the chicken in batches so it browns instead of steaming. Use high heat and give the pieces space, check with an instant read thermometer and pull at 165 F, then let it rest a few minutes so the juices settle — this keeps it juicy.
– Keep the yogurt sauce separate if you plan to store or reheat leftovers, yogurt based sauces can split when heated. Refrigerate up to 3 to 4 days, and if the sauce seems too thick thin it with a teaspoon of water or a splash of the reserved olive oil, taste and add a bit more lemon for brightness.
– For better broccoli flavor get some char on it, toss florets with oil and salt and roast/grill on high, then if you want extra smokiness pop them under a hot broiler for a minute. A quick char makes the whole bowl taste less bland.
– Warm cauliflower rice fast over high heat for just 2 to 3 minutes so it stays fluffy and not soggy, and do a final seasoning check before serving — a pinch more salt, fresh cracked pepper or an extra squeeze of lemon (and some red pepper flakes if you like heat) makes a big difference.
Grilled Chicken & Broccoli Bowls With Creamy Garlic Sauce – Healthy, Savory & Delicious! Recipe
I created a Grilled Chicken Broccoli Bowl that combines tender grilled chicken, nutrient-packed broccoli, and a creamy garlic sauce into a low carb, meal-prep friendly dinner suitable for the whole family.
4
servings
474
kcal
Equipment: 1. Sharp chef’s knife (for cutting the chicken and mincing garlic)
2. Sturdy cutting board
3. Large mixing bowl (marinate chicken and mix sauce)
4. Measuring spoons plus a 1/4 cup measure
5. Heavy skillet or grill (cast iron skillet or outdoor grill works)
6. Tongs or a long-handled spatula
7. Instant-read meat thermometer
8. Baking sheet (for roasting broccoli) with foil or parchment
9. Small bowl and a whisk or fork (for the creamy garlic sauce)
10. Plate or shallow dish to rest the cooked chicken before serving
Ingredients
1 1/2 lb boneless skinless chicken breasts, about 2 medium, cut into bite sized pieces
4 cups broccoli florets, about 1 large head
2 tbsp extra virgin olive oil, divided (for chicken and sauce)
1 tsp kosher salt, divided
1/2 tsp freshly ground black pepper, divided
1/2 tsp smoked paprika
1/2 tsp garlic powder
3 to 4 garlic cloves, minced, divided
1/2 cup plain Greek yogurt (full fat or low fat, your call)
1/4 cup mayonnaise for extra creaminess
1 tbsp fresh lemon juice
2 tbsp chopped fresh parsley or chives, plus more for garnish
1/4 tsp red pepper flakes, optional for heat
2 cups cauliflower rice, cooked, optional for serving
Salt and pepper to taste
Directions
- Cut the chicken into bite sized pieces and toss with 1 tbsp olive oil, smoked paprika, garlic powder, 1 minced garlic clove, 1/2 tsp kosher salt and 1/4 tsp black pepper, let sit 10 to 15 minutes so the flavors sink in.
- Preheat a grill or a heavy skillet over medium high heat, cook the chicken in batches so it browns not steams, about 5 to 7 minutes total turning once until juices run clear or it reads 165 F, transfer to a plate and let rest a few minutes.
- Meanwhile toss broccoli florets with the other 1 tbsp olive oil, the remaining 1/2 tsp kosher salt and 1/4 tsp pepper, grill or roast at 425 F for 12 to 15 minutes until charred at the edges and tender, or sauté in the same skillet 6 to 8 minutes.
- Make the creamy garlic sauce by mixing 1/2 cup plain Greek yogurt, 1/4 cup mayonnaise, 1 tbsp fresh lemon juice, 1 to 2 minced garlic cloves, 2 tbsp chopped parsley or chives, a splash of the reserved olive oil, pinch of salt and pepper and the optional 1/4 tsp red pepper flakes, taste and adjust, thin with a teaspoon of water if it seems too thick.
- If using cauliflower rice, warm 2 cups cooked cauliflower rice in a hot skillet 2 to 3 minutes with a little salt and pepper so it stays fluffy and not soggy.
- Assemble bowls by layering cauliflower rice if using, then broccoli and grilled chicken, spoon over generous amounts of the creamy garlic sauce and sprinkle extra chopped parsley or chives for color.
- Quick hacks: don’t overcrowd the pan or grill or the chicken wont brown, and let the chicken rest a few minutes so it stays juicy, if you want extra char give the broccoli a minute under a hot broiler.
- Storage tips: keep sauce separate from chicken and veggies for best texture, refrigerate leftovers up to 3 to 4 days and reheat gently so the yogurt sauce does not break.
- Final seasoning check: before serving taste everything and add salt pepper or a squeeze more lemon if it needs brightness, and add red pepper flakes if you want heat.
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 297g
- Total number of serves: 4
- Calories: 474kcal
- Fat: 25.9g
- Saturated Fat: 5g
- Trans Fat: 0.1g
- Polyunsaturated: 3.1g
- Monounsaturated: 15g
- Cholesterol: 170mg
- Sodium: 580mg
- Potassium: 710mg
- Carbohydrates: 6g
- Fiber: 2g
- Sugar: 3.4g
- Protein: 57.3g
- Vitamin A: 483IU
- Vitamin C: 67mg
- Calcium: 93mg
- Iron: 2.3mg
