How to Make Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce
Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce are not just a meal; they are a delightful experience that combines flavors, textures, and nutrients all in one bowl. If you’re looking for a delicious and healthy meal option, this recipe brings together tender grilled chicken, vibrant broccoli, and a luscious sauce that takes it to the next level.
Why Make This Recipe
Making Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce is a fantastic choice for several reasons. First, it’s a balanced meal that provides lean protein from the chicken, fiber and vitamins from the broccoli, and healthy carbohydrates from the brown rice or quinoa. This makes it an ideal dish for lunch or dinner for anyone seeking a nutritious lifestyle.
Moreover, it’s incredibly versatile! You can customize the sauce, vary the grains, or add your favorite veggies, making this recipe adaptable for any palate. It also comes together quickly, making it a great option for busy weeknights or meal prep for the week ahead.
How to Make Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce
Ready to dive into this delicious recipe? Follow these simple steps to create your very own Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce.
Ingredients
For the bowls:
- 2 medium boneless, skinless chicken breasts
- 4 cups fresh broccoli florets
- 2 cups cooked brown rice (or quinoa)
- 1 tbsp olive oil
- Salt and pepper, to taste
- Pinch of paprika (optional)
For the creamy garlic sauce:
- ½ cup plain nonfat Greek yogurt
- 2 tbsp light mayonnaise
- 2 garlic cloves, minced
- 1 tbsp lemon juice
- 1–2 tbsp water (to thin)
- Salt and pepper, to taste
Directions
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Grill the Chicken
- Preheat a grill or grill pan over medium-high heat. Season the chicken breasts with salt, pepper, and paprika, if using. Grill for about 6–7 minutes per side, or until the internal temperature reaches 165°F (74°C). Once cooked, let the chicken rest for a few minutes before slicing it.
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Steam the Broccoli
- While the chicken is grilling, steam the broccoli florets in a pot or use a steamer basket for 4–5 minutes, or until they are bright green and just tender. Avoid overcooking to keep the broccoli crisp and vibrant.
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Make the Sauce
- In a small bowl, whisk together the Greek yogurt, light mayonnaise, minced garlic, lemon juice, and water until smooth and creamy. Adjust the sauce’s thickness by adding a bit more water if desired. Season with salt and pepper to your liking.
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Assemble the Bowls
- Divide the cooked brown rice (or quinoa) evenly among four bowls. Top each bowl with slices of grilled chicken and the steamed broccoli. Just before serving, drizzle the creamy garlic sauce generously over the top.
Pro Tips for Success with Grilled Chicken & Broccoli Bowls
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Marinate for Flavor: For a deeper flavor, consider marinating the chicken in olive oil, lemon juice, and garlic for at least 30 minutes before grilling.
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Use a Meat Thermometer: To ensure perfect chicken every time, use a meat thermometer. The safe internal temperature for cooked chicken is 165°F (74°C).
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Don’t Overcook the Broccoli: Keep the broccoli bright and crunchy by steaming just until tender. It should still have a vibrant green color.
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Customize the Sauce: If you like it spicier, add a pinch of red pepper flakes to the creamy garlic sauce.
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Meal Prep: This dish is perfect for meal prep! Store the components separately in airtight containers for easy assembly throughout the week.
Flavor Variations for Grilled Chicken & Broccoli Bowls
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Add Nuts or Seeds: For extra crunch, sprinkle some sliced almonds or sunflower seeds on top before serving.
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Switch Up the Grains: Try using quinoa, farro, or cauliflower rice instead of brown rice for various flavors and textures.
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Experiment with Veggies: Feel free to add or substitute other vegetables like bell peppers, carrots, or snap peas for added color and nutrition.
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Different Sauces: Instead of creamy garlic sauce, try teriyaki, balsamic vinaigrette, or a spicy peanut sauce for a different flavor profile.
Serving Suggestions for Grilled Chicken & Broccoli Bowls
These bowls can be served on their own as a complete meal, but they also pair great with several sides. Consider adding a fresh garden salad, whole grain biscuits, or some crusty bread on the side to round out your meal. For a delightful drink, iced tea or a light lemon water can keep things refreshing!
Storage and Freezing Instructions for Grilled Chicken & Broccoli Bowls
Store any leftovers in airtight containers in the refrigerator for up to 3-4 days. If you prepare these bowls ahead of time, keep the sauce separate until you’re ready to serve to prevent sogginess.
For longer storage, you can freeze the grilled chicken and steamed broccoli in freezer-safe containers. However, it’s recommended to enjoy the sauce fresh, as freezing can alter its texture. When ready to eat, simply thaw and reheat in the microwave or on the stovetop until warmed through.
Nutrition Facts (Per Serving)
- Calories: 400
- Protein: 34g
- Carbohydrates: 40g
- Fat: 12g
- Fiber: 5g
- Sodium: 500mg
FAQ About Grilled Chicken & Broccoli Bowls
Can I use frozen broccoli for this recipe?
Yes, you can certainly use frozen broccoli. Simply steam or microwave until heated through, but be cautious not to overcook it, as frozen broccoli can become mushy if cooked too long.
Is this recipe gluten-free?
Yes, this recipe is gluten-free as long as you use gluten-free grains. Both quinoa and brown rice are naturally gluten-free options.
Can I make this dish vegetarian?
Absolutely! You can substitute the grilled chicken with tofu, tempeh, or chickpeas for a satisfying vegetarian option. Just ensure that your sauces and grains are also vegetarian-friendly.
How can I adjust the portion size?
This recipe makes four servings, but you can easily adjust the amount of chicken, broccoli, and rice based on your needs. Just keep the ingredient ratios similar for the sauce.
What can I serve instead of brown rice?
If you’re looking for alternatives to brown rice, quinoa, farro, or even whole wheat couscous are excellent substitutes that provide a different flavor and texture while maintaining health benefits.
Final Thoughts
Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce are a delightful and nutritious meal option that can fit seamlessly into any busy lifestyle. They are easy to prepare, full of flavor, and can be customized to suit your preferences. Whether enjoyed for meal prep or an easy weeknight dinner, these bowls are sure to satisfy your cravings while keeping you on track with your health goals. So gather your ingredients, fire up the grill, and enjoy a flavorful journey with every bite!
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Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce
- Total Time: 35 minutes
- Yield: 4 servings
- Diet: Gluten-Free
Description
A nutritious and flavorful bowl combining grilled chicken, steamed broccoli, and a creamy garlic sauce, perfect for lunch or dinner.
Ingredients
- 2 medium boneless, skinless chicken breasts
- 4 cups fresh broccoli florets
- 2 cups cooked brown rice (or quinoa)
- 1 tbsp olive oil
- Salt and pepper, to taste
- Pinch of paprika (optional)
- ½ cup plain nonfat Greek yogurt
- 2 tbsp light mayonnaise
- 2 garlic cloves, minced
- 1 tbsp lemon juice
- 1–2 tbsp water (to thin)
Instructions
- Preheat a grill or grill pan over medium-high heat. Season the chicken breasts with salt, pepper, and paprika. Grill for about 6–7 minutes per side, or until the internal temperature reaches 165°F (74°C). Let the chicken rest before slicing.
- Steam the broccoli florets for 4–5 minutes until bright green and tender.
- In a small bowl, whisk together Greek yogurt, light mayonnaise, minced garlic, lemon juice, and water until smooth. Adjust thickness with more water if necessary, and season with salt and pepper.
- Divide cooked brown rice (or quinoa) among four bowls, then top each with sliced grilled chicken and steamed broccoli. Drizzle creamy garlic sauce over each bowl before serving.
Notes
Marinate the chicken for deeper flavor and avoid overcooking the broccoli to retain its color and crunch.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Grilling, Steaming
- Cuisine: American