Grilled Chicken and Broccoli Bowls with Creamy Garlic Sauce

Name: Grilled Chicken and Broccoli Bowls with Creamy Garlic Sauce
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: American
Ingredients: 2 boneless, skinless chicken breasts; 2 cups broccoli florets; 2 tablespoons olive oil (divided); 1 teaspoon garlic powder; 1 teaspoon smoked paprika; Salt and pepper, to taste; 3 tablespoons mayonnaise; 2 tablespoons plain Greek yogurt (or sour cream); 2 cloves garlic, finely minced; 1 tablespoon lemon juice; Optional: a splash of milk for thinner sauce; 2 cups cooked rice (white, brown, or cauliflower rice)

Posted on May 23, 2025

Healthy Chicken and Broccoli Rice Bowl with Garlic Yogurt Sauce

Dinner

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Looking for a fresh, flavorful meal that’s healthy and satisfying? These Grilled Chicken and Broccoli Bowls with Creamy Garlic Sauce check all the boxes! Juicy, seasoned chicken and perfectly roasted broccoli are nestled over a bed of fluffy rice, then topped with a luscious, garlicky sauce that pulls everything together. It’s the kind of recipe that feels like comfort food but won’t weigh you down — ideal for a weeknight dinner or a meal-prep win.

Why You’ll Love Grilled Chicken and Broccoli Bowls with Creamy Garlic Sauce

This Grilled Chicken & Broccoli Bowl is a total game-changer for your dinner routine. First off, it’s easy — think under 30 minutes from start to finish. The creamy garlic sauce adds serious flavor without needing a ton of ingredients, and it pairs perfectly with the smoky grilled chicken and tender-crisp broccoli. Plus, it’s endlessly customizable: swap the rice, add veggies, or spice it up! Whether you’re cooking for picky eaters, meal-prepping for the week, or just craving something delicious and wholesome, this bowl delivers every time.

Ingredients

This bowl is built on simple, wholesome ingredients you probably already have on hand. The star is the creamy garlic sauce — rich, tangy, and full of flavor. Here’s everything you’ll need:

For the Grilled Chicken & Broccoli:

2 boneless, skinless chicken breasts
2 cups broccoli florets
2 tablespoons olive oil (divided)
1 teaspoon garlic powder
1 teaspoon smoked paprika
Salt and pepper, to taste

For the Creamy Garlic Sauce:

3 tablespoons mayonnaise
2 tablespoons plain Greek yogurt (or sour cream)
2 cloves garlic, finely minced
1 tablespoon lemon juice
Salt and pepper, to taste
Optional: a splash of milk for a thinner consistency

For the Bowl Base:

2 cups cooked rice (white, brown, or cauliflower rice)

Instructions

This recipe is super beginner-friendly — just a few simple steps and dinner is served! Here’s how to bring it all together:

Step-by-Step Instructions:

Prep the Chicken
Pat the chicken breasts dry and drizzle with 1 tablespoon of olive oil. Sprinkle with garlic powder, smoked paprika, salt, and pepper. Rub seasoning in well on both sides.
Grill the Chicken
Heat a grill pan or outdoor grill over medium heat. Grill chicken for 5–6 minutes per side or until internal temperature reaches 165°F (75°C). Let it rest for a few minutes, then slice into strips.
Cook the Broccoli
While the chicken grills, toss broccoli florets with the remaining tablespoon of olive oil, salt, and pepper. Roast in a preheated oven at 425°F (220°C) for 15–20 minutes, or air fry for about 10 minutes until tender and slightly crispy.
Make the Creamy Garlic Sauce
In a small bowl, whisk together the mayonnaise, Greek yogurt, minced garlic, lemon juice, salt, and pepper. Add a splash of milk if you’d like a thinner sauce.
Assemble the Bowls
Start with a scoop of cooked rice, then top with sliced grilled chicken and roasted broccoli. Drizzle generously with creamy garlic sauce and garnish with fresh herbs if desired.

Servings and Timing

This recipe is perfect for busy weeknights or weekend meal prep. It yields enough for two hearty bowls, but you can easily double or triple it to feed the whole family or stock up for the week.

Servings:

Makes 2 servings

Timing:

Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes

Tips and Variations

Want to mix it up or make it your own? Here are some easy swaps and upgrades to keep things fresh and fun!

Tips & Variations:

Swap the Base: Not a fan of rice? Try quinoa, couscous, or cauliflower rice for a low-carb option.
Add Veggies: Throw in roasted bell peppers, carrots, or zucchini for extra color and nutrients.
Spice It Up: Add a pinch of red pepper flakes or a dash of hot sauce to the garlic sauce for a kick.
Make It Dairy-Free: Use a dairy-free yogurt or all mayo for the sauce — still creamy, still delicious!
Use Leftovers: Leftover grilled chicken or pre-cooked rotisserie chicken works great here.
Go Vegetarian: Swap the chicken for grilled tofu or chickpeas for a plant-based version.
Toppings Galore: Add a sprinkle of sesame seeds, chopped green onions, or a squeeze of lime for a little extra flair.

Storage

Whether you’re meal-prepping or just have leftovers, this dish stores beautifully! Here’s how to keep everything fresh and tasty for later.

Storage Tips:

Refrigerator: Store chicken, broccoli, rice, and sauce in separate airtight containers if possible. They’ll keep well for up to 4 days.
Reheat: Warm the chicken, rice, and broccoli in the microwave or on the stovetop. Add a splash of water or broth to keep things moist. Add the sauce after reheating.
Freezer: You can freeze the grilled chicken and broccoli together for up to 2 months. The sauce is best made fresh, but you can prep and freeze the rice too!

Frequently Asked Questions

Can I use chicken thighs instead of breasts?
Absolutely! Chicken thighs are juicier and just as flavorful. Adjust cooking time as needed.

Is the creamy garlic sauce spicy?
Nope! It’s garlicky and tangy but not spicy. Add chili flakes or hot sauce if you want some heat.

Can I make this dish vegetarian or vegan?
Yes! Use grilled tofu or chickpeas instead of chicken and a plant-based mayo/yogurt for the sauce.

What’s the best way to grill chicken indoors?
A stovetop grill pan works great, or you can use a regular skillet. Just be sure to get a nice sear!

Can I prep this ahead for meal prep?
Totally. Cook everything in advance and assemble when ready to eat. Store the sauce separately.

What rice works best for the bowls?
Jasmine, basmati, brown rice, or even cauliflower rice all work well — it’s up to your taste!

Can I use frozen broccoli?
Yes, just thaw it first and roast or sauté until tender and slightly crispy.

Conclusion

There you have it — your new go-to meal: Grilled Chicken and Broccoli Bowls with Creamy Garlic Sauce! It’s quick, customizable, and packed with flavor, making it perfect for busy weeknights or make-ahead lunches. Whether you’re grilling outside or just using your stovetop, this recipe brings big flavor with minimal fuss. Plus, that creamy garlic sauce? Total game changer.

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Grilled Chicken and Broccoli Bowls with Creamy Garlic Sauce

Why You’ll Love Grilled Chicken and Broccoli Bowls with Creamy Garlic Sauce