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Healthy Chicken and Broccoli Rice Bowl with Garlic Yogurt Sauce

Grilled Chicken and Broccoli Bowls with Creamy Garlic Sauce

Juicy grilled chicken and roasted broccoli over rice, topped with a creamy garlic sauce — a wholesome, flavorful bowl ready in under 30 minutes.

  • Total Time: 30 minutes
  • Yield: 2 servings 1x

Ingredients

Scale
  • 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)

Instructions

  1. Pat the chicken breasts dry and drizzle with 1 tablespoon olive oil. Season with garlic powder, smoked paprika, salt, and pepper. Rub in well on both sides.
  2. Heat a grill pan or grill over medium heat. Cook chicken 5–6 minutes per side until internal temp reaches 165°F (75°C). Let rest, then slice.
  3. Toss broccoli with remaining olive oil, salt, and pepper. Roast at 425°F (220°C) for 15–20 minutes, or air fry about 10 minutes.
  4. In a bowl, whisk mayonnaise, Greek yogurt, minced garlic, lemon juice, salt, and pepper. Add milk if needed for thinner consistency.
  5. In bowls, add rice base, top with chicken and broccoli, drizzle garlic sauce over, and garnish with herbs if desired.

Notes

Customize with your choice of grains or veggies. Store components separately for easy meal prep. Sauce best added after reheating.

  • Author: Clara
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Category: Dinner
  • Method: Grilled
  • Cuisine: American

Nutrition

  • Serving Size: 1 bowl
  • Calories: 520
  • Sugar: 4g
  • Sodium: 680mg
  • Fat: 30g
  • Saturated Fat: 6g
  • Unsaturated Fat: 22g
  • Trans Fat: 0g
  • Carbohydrates: 28g
  • Fiber: 3g
  • Protein: 38g
  • Cholesterol: 115mg

Keywords: grilled chicken, broccoli bowl, creamy garlic sauce, healthy dinner