Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce are a wholesome, flavorful weeknight meal that comes together quickly and satisfies the whole family. If you love creamy garlic flavors, you might also enjoy this similar comfort dish, creamy garlic butter chicken rotini with Parmesan sauce, which offers a pasta-focused take on the same bright, savory profile.

Why make this recipe

This recipe balances protein, vegetables, and whole grains in a single bowl, so it’s both convenient and nourishing. It’s ideal for busy evenings when you need a dinner that’s fast but still feels homemade. Grilling the chicken adds a smoky depth without extra fat, while the steamed broccoli keeps things vibrant and nutritious.

The creamy garlic sauce keeps the bowl from feeling dry and ties the components together with a tangy, savory note. Using nonfat Greek yogurt and light mayonnaise keeps the sauce creamy without overloading calories, making this a lower-fat, protein-forward option that still tastes indulgent.

Beyond the flavor, this bowl scales easily. You can double it for meal prep, make components ahead of time, or swap in quinoa or another grain to suit different diets. It’s a flexible blueprint for healthy eating that doesn’t sacrifice taste.

How to make Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce

Below you’ll find the ingredients and step-by-step directions to build these bowls. Read through the full instructions before you start so everything moves smoothly at the stove and on the grill.

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

Ingredient notes and substitutions

Chicken: Boneless, skinless breasts are used here for lean protein and easy grilling; you can substitute boneless chicken thighs if you prefer darker meat — they’ll be juicier but a bit higher in fat.
Rice: The recipe lists cooked brown rice. If you prefer, swap an equal amount of quinoa for a nuttier, higher-protein grain. For lower carbs, use cauliflower rice or extra steamed vegetables.
Olive oil: The tablespoon helps prevent the chicken from sticking and promotes browning. You can substitute a neutral oil such as avocado oil if needed.
Greek yogurt and light mayonnaise: The combination makes a creamy, tangy sauce with a pleasant mouthfeel. For a dairy-free option, use a plant-based yogurt and vegan mayo; for more richness, use full-fat Greek yogurt.
Garlic: Fresh minced garlic gives the brightest flavor. If you only have jarred minced garlic, use about 1 tsp and taste before adding more.
Seasonings: The pinch of paprika is optional but adds color and a subtle smoky layer. Add a pinch of cayenne for heat or a sprinkle of dried herbs for extra aroma.

Directions :

Grill the Chicken
- Preheat a grill or grill pan over medium-high heat. Season chicken breasts with salt, pepper, and paprika. Grill for about 6–7 minutes per side, or until fully cooked (internal temp 165°F/74°C). Let rest, then slice.
Steam the Broccoli
- While chicken cooks, steam broccoli florets for 4–5 minutes, until bright green and just tender.
Make the Sauce
- In a small bowl, whisk together Greek yogurt, mayonnaise, minced garlic, lemon juice, water, salt, and pepper until smooth and creamy. Adjust thickness with a little more water if desired.
Assemble the Bowls
- Divide cooked rice evenly among 4 bowls. Top each with sliced grilled chicken and steamed broccoli. Drizzle with creamy garlic sauce just before serving.

Step-by-step tips for each direction

Preheat properly: Whether using an outdoor grill or indoor grill pan, let it get hot before adding the chicken. A properly preheated surface gives better searing and prevents sticking.
Seasoning: Don’t be shy with salt and pepper on the chicken — it enhances the natural flavors. Lightly coat the chicken with olive oil before seasoning so spices stick and you get a crisper exterior.
Checking doneness: Use an instant-read thermometer if you have one. The safe internal temperature is 165°F (74°C). If you don’t have a thermometer, slice into the thickest part to make sure juices run clear.
Slicing: Let the chicken rest for 5 minutes after grilling. Resting seals in juices and makes the chicken easier to slice thinly.
Steaming broccoli: Over-steaming causes dull color and mushy texture. Steam just until it turns bright green and still holds a little bite — about 4–5 minutes depending on floret size.
Sauce consistency: Start with 1 tablespoon of water and add up to 2 if you want a drizzleable sauce. Taste and adjust lemon and salt before serving.

Pro Tips for Success Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce

Even thickness: If your chicken breasts are uneven in thickness, pound them to a uniform thickness so they cook at the same rate. This prevents dry spots.
Marinade boost: For extra flavor, marinate the chicken for 20–30 minutes in olive oil, lemon juice, and a pinch of garlic powder. Don’t marinate for too long if you use lemon, as the acid can start to change the meat’s texture.
Grill marks and flavor: For attractive grill marks and smoky flavor, press the chicken down lightly on the grill for the first 30 seconds, then let it sear without moving it.
Make sauce ahead: The garlic sauce can be mixed up to 24 hours ahead and kept refrigerated. Bring it to a gentle stir before serving; if it thickened, thin it with a teaspoon or two of water.
Reheating chicken: If you make extra chicken ahead of time, reheat gently in a 325°F oven covered with foil for 10–12 minutes to preserve moisture.
Balance the bowl: For even distribution, slice the chicken and mix lightly with rice before dividing among bowls so each bite includes protein, grain, and veg.

Flavor Variations Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce

Spicy garlic lemon: Add 1/4–1/2 teaspoon of cayenne pepper to the sauce, or mix in Sriracha for a spicy-sweet twist. A little honey balances the heat nicely.
Herbaceous green: Stir minced fresh herbs like parsley, dill, or chives into the sauce for a fresh finish. Basil or tarragon can give the sauce an elegant lift.
Mediterranean twist: Swap paprika for smoked paprika and add chopped sun-dried tomatoes and kalamata olives to the bowl. Replace brown rice with couscous or orzo for a Mediterranean vibe.
Asian-inspired: Use sesame oil instead of olive oil for the chicken, swap rice for jasmine or sticky rice, and stir a teaspoon of low-sodium soy sauce and a dash of rice vinegar into the yogurt sauce — it changes the profile while keeping the creamy element.
Vegan-friendly: Use firm tofu slices marinated and grilled in place of chicken, and replace Greek yogurt with a creamy plant-based yogurt and vegan mayo for a fully plant-based bowl.

Serving Suggestions Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce

Family-style: Place rice in a large serving bowl and arrange sliced chicken and broccoli on top. Offer the sauce in a pitcher so everyone can spoon as much as they like.
Meal prep: Divide cooked rice, sliced chicken, and broccoli into four meal-prep containers. Store sauce separately in small containers and add it when you’re ready to eat.
Add crunch: Sprinkle toasted almonds, sesame seeds, or pepitas for texture and extra nutrients.
Refresh with citrus: Offer lemon wedges on the side for diners who like a brighter finish.
Side salads: A crisp green salad with a light vinaigrette pairs well and adds extra volume without a lot of extra calories.

Storage and Freezing Instructions Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce

Refrigerator: Store assembled bowls without the sauce for up to 3 days in airtight containers. Keep the sauce separate in a small covered container in the fridge. This prevents the rice and broccoli from getting soggy.
Freezing: You can freeze the grilled chicken and rice (without broccoli and sauce) for up to 2 months. Slice the chicken, place it in a freezer-safe container with rice, and thaw overnight in the refrigerator before reheating.
Reheating: Reheat chicken and rice together in a microwave-safe dish covered with a damp paper towel to retain moisture, or reheat gently in a skillet with a splash of water or broth. Steam the broccoli fresh or reheat quickly in the microwave for 1–2 minutes.
Sauce storage: The creamy garlic sauce keeps in the refrigerator for 3–4 days. Don’t freeze the yogurt-based sauce — the texture can change when thawed.
Food safety: Always cool cooked food to room temperature for no longer than two hours before refrigerating. Reheat leftovers to 165°F (74°C) before serving.

Nutrition Facts (Per Serving)

Estimated values per serving (recipe serves 4):

Calories: 440 kcal
Protein: 37 g
Carbohydrates: 34 g
Fat: 14 g
Fiber: 4 g
Sodium: 420 mg

Notes on nutrition

These numbers are estimates and will vary with ingredient brands and portion sizes. Using quinoa instead of brown rice may slightly increase the protein and change carbohydrate totals. Choosing full-fat yogurt or regular mayonnaise will increase calories and fat.
To further lower sodium, use low-sodium seasonings and omit added salt in the sauce; fresh lemon and garlic provide plenty of flavor.

FAQ About Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce

Can I use frozen broccoli instead of fresh?

Yes, frozen broccoli is a convenient substitute and works well when steamed or blanched quickly. Because frozen broccoli is often partially cooked during the flash-freezing process, reduce steaming time to 2–3 minutes to avoid a mushy texture. Rinse frozen florets under warm water to separate clusters before cooking. If using frozen, finish with a quick sauté in a hot pan for a little extra caramelization and flavor.

How can I make this recipe lower in carbs?

To reduce carbs, replace the brown rice with cauliflower rice or an extra serving of vegetables. Cauliflower rice sautés quickly and soaks up flavors from the sauce. You can also increase the ratio of chicken and broccoli to rice so each bowl contains more protein and fiber relative to carbs. Remember to adjust seasonings to taste after swapping major components.

What if I don’t have a grill or grill pan?

No grill? No problem. You can cook the chicken on a skillet or bake it in the oven. For stovetop, heat a heavy skillet over medium-high heat, add a tablespoon of oil, and cook the seasoned chicken 6–7 minutes per side until done. For the oven, roast at 400°F (200°C) for 18–22 minutes depending on thickness, then let rest and slice. Broiling for the last 1–2 minutes can add a slightly charred finish similar to grilling.

Can I make the creamy garlic sauce ahead of time?

Yes, the sauce actually benefits from a little time in the fridge because the flavors mellow and meld. Store it in an airtight container for up to 24–48 hours. If it thickens, stir in a teaspoon or two of water before serving. Just be sure not to leave dairy-based sauces at room temperature for more than two hours.

How do I keep the chicken juicy when reheating?

Reheating chicken tends to dry it out if done too aggressively. Reheat gently: cover in a microwave-safe dish with a damp paper towel in short bursts, or warm in a covered skillet over low heat with a splash of water or low-sodium chicken broth. For oven reheating, place chicken in a covered dish at 300°F (150°C) for 10–12 minutes until warmed through — this slower method helps retain moisture.

Is this recipe suitable for toddlers and picky eaters?

Yes — the simple flavors usually appeal to kids. Cut chicken into small, bite-sized pieces and offer the sauce on the side so picky eaters can test it. Steamed broccoli can be swapped for roasted, tender carrots, or peas if your child prefers different veggies. Always adjust seasonings and textures to your child’s age and chewing ability.

Final Thoughts

Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce are a flexible, nourishing option that works for quick weeknight dinners, make-ahead lunches, and family meals. The components are simple, the technique is straightforward, and the creamy garlic sauce adds just the right amount of brightness and richness. With a few small swaps and smart prep, this bowl can fit into many different eating styles and preferences while still delivering satisfying flavor and texture.

Try making the bowls once as written, then experiment with the flavor variations to find your favorite combination. With a little practice you’ll have a go-to dinner that’s both healthy and delicious.

Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce

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Total Time: 35 minutes
Yield: 4 servings
Diet: Healthy

Print Recipe

Description

A wholesome and flavorful weeknight meal that combines grilled chicken, fresh broccoli, brown rice, and a creamy garlic sauce.

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)

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Instructions

Preheat a grill or grill pan over medium-high heat. Season chicken breasts with salt, pepper, and paprika. Grill for about 6–7 minutes per side, or until fully cooked (internal temp 165°F/74°C). Let rest, then slice.
While chicken cooks, steam broccoli florets for 4–5 minutes, until bright green and just tender.
In a small bowl, whisk together Greek yogurt, mayonnaise, minced garlic, lemon juice, water, salt, and pepper until smooth and creamy. Adjust thickness with a little more water if desired.
Divide cooked rice evenly among 4 bowls. Top each with sliced grilled chicken and steamed broccoli. Drizzle with creamy garlic sauce just before serving.

Notes

Marinate the chicken for extra flavor, and customize the recipe with different grains or vegetables as needed.

Prep Time: 15 minutes
Cook Time: 20 minutes
Category: Main Course
Method: Grilling
Cuisine: American