I’m sharing one of my favorite Broccoli Bowl Recipes, a Grilled Chicken & Broccoli Bowl topped with a creamy garlic sauce and practical meal prep tips that make weeknight dinners and packed lunches simple.
I still get a little excited thinking about this bowl I threw together — the char on the boneless skinless chicken breasts gives it that smoky kick, and the broccoli stays bright and crunchy so it never feels boring. It’s not just another salad, it’s one of those Grilled Chicken Meals Dinners that somehow feels special but is dead simple.
If you like Broccoli Bowl Recipes that surprise you, this one will do it. I won’t say it’s perfect, I messed with the sauce a few times, but the combo kept pulling me back for more.
Ingredients
- Lean protein that keeps you full, great for grilling, can dry out if its overcooked
- High in fiber and vitamin C, gives crunch, adds green freshness to bowls
- Creamy, tangy protein boost, makes sauce rich without heavy calories, kinda addictive
- Punchy flavor, antibacterial benefits, used in sauce and marinade, dont skip it
- Healthy fats that help flavor and cook chicken, keeps everything from sticking
- Low carb rice swap, soaks up sauce, adds mild texture, cooks really fast
- Bright acidic pop, balances richness, freshens bowl with a little zing
Ingredient Quantities
- 1 1/2 lb boneless skinless chicken breasts, about 3 pieces (or use thighs if you want)
- 3 tbsp extra virgin olive oil, divided
- 3 cloves garlic, minced, divided
- 2 tbsp fresh lemon juice (about 1 lemon)
- 1 tsp kosher salt, divided
- 1/2 tsp ground black pepper, divided
- 1 tsp smoked paprika
- 1 tsp dried oregano or Italian seasoning
- 1 large head broccoli, cut into florets (about 4 cups)
- 3 cups cauliflower rice (fresh or frozen, thawed)
- 1 cup plain Greek yogurt
- 1/4 cup mayonnaise
- 1 tbsp Dijon mustard
- 2 tbsp chopped fresh parsley or cilantro
- 1/4 cup grated Parmesan cheese, optional
- Pinch red pepper flakes, optional
How to Make this
1. Pound the chicken to an even thickness with a rolling pin or pan so it cooks evenly, then mix 2 tbsp olive oil, 2 minced garlic cloves, 1 tbsp lemon juice, 1/2 tsp kosher salt, 1/4 tsp black pepper, 1 tsp smoked paprika and 1 tsp dried oregano in a bowl; coat the chicken and let it sit 15 minutes up to 2 hours in the fridge, shorter is ok if you forgot to plan ahead.
2. Heat a grill or grill pan to medium-high and oil it lightly, then grill the chicken 5 to 7 minutes per side until the internal temp hits 165 F or juices run clear; don’t overcook, let it rest 5 to 10 minutes before slicing so it stays juicy.
3. While the chicken is cooking or resting, toss the broccoli florets with the remaining 1 tbsp olive oil, the other 1/2 tsp kosher salt and the remaining 1/4 tsp black pepper; roast on a sheet at 425 F for 12 to 18 minutes until edges are charred, or cook in a hot grill basket until tender and slightly blackened.
4. If using frozen cauliflower rice, squeeze out excess water first; otherwise put 3 cups cauliflower rice in a large skillet over medium-high heat and cook, stirring, about 5 to 8 minutes until tender and dryish — this keeps the bowls from getting soggy.
5. Make the creamy garlic sauce by whisking together 1 cup plain Greek yogurt, 1/4 cup mayonnaise, 1 tbsp Dijon mustard, the last minced garlic clove, the last 1 tbsp lemon juice, 2 tbsp chopped parsley or cilantro, and a pinch of salt and pepper; stir in 1/4 cup grated Parmesan and a pinch of red pepper flakes if you want heat.
6. Taste the sauce and adjust: add a little water to thin if it’s too thick, more lemon for brightness or extra garlic if you like it bold, it’s supposed to sing not whisper.
7. Slice the rested chicken thin, and chop or keep broccoli as florets depending on how it looks and how lazy you’re feeling.
8. Build the bowls: put cauliflower rice down first, pile on broccoli and sliced chicken, then spoon over the creamy garlic sauce.
9. Finish with a sprinkle of chopped parsley or cilantro, extra Parmesan and a few red pepper flakes if desired; store leftovers in airtight containers in the fridge for up to 4 days, and reheat gently so the yogurt sauce doesn’t break.
Equipment Needed
1. Cutting board and a sharp chef knife, for trimming and slicing the chicken
2. Rolling pin or heavy skillet to pound the chicken even thickness
3. Large mixing bowl plus measuring spoons and a tablespoon, for the marinade and sauce
4. Grill or grill pan and long tongs, plus a little oil or an oil brush to grease the grates
5. Instant read meat thermometer so you dont overcook the chicken
6. Baking sheet or grill basket for the broccoli, with foil or parchment if you like easier cleanup
7. Large skillet and a spatula for cooking the cauliflower rice
8. Whisk (or fork) and a small bowl for the creamy garlic sauce, plus a microplane or box grater for Parmesan
FAQ
Grilled Chicken & Broccoli Bowls With Creamy Garlic Sauce Recipe Substitutions and Variations
- Chicken breasts
- Boneless skinless thighs, same weight, juicier and more forgiving on the grill, just cook a little longer.
- Turkey breast cutlets, similar lean profile, slice thicker pieces so they don’t dry out.
- Firm tofu, press 14 oz, marinate and grill or pan-sear for a vegetarian protein swap.
- Roasted chickpeas, tossed with smoked paprika and salt, great if you want a plant-based crunch.
- Cauliflower rice
- Regular brown or white rice, 1:1 by volume after cooking, more filling and carb-forward.
- Quinoa, cooks faster than brown rice and adds nuttiness and extra protein.
- Spiralized zucchini or summer squash, lightly sautéed, lower carb and more veggie-forward.
- Riced broccoli, similar texture to cauliflower rice but stronger broccoli flavor.
- Plain Greek yogurt
- Sour cream, same amount, gives similar tang and creaminess but richer.
- Crème fraîche or labneh, for an even creamier, slightly tangy sauce.
- Silken tofu blended with a splash of lemon, for a dairy-free creamy alternative.
- Vegan plain yogurt (coconut or soy), use unsweetened to keep flavors savory.
- Parmesan cheese (optional)
- Pecorino Romano, saltier and sharper, use a bit less if you don’t like it too salty.
- Asiago or grated Manchego, similar nutty/umami notes, melts well into the sauce.
- Nutritional yeast, for a vegan, cheesy flavor, sprinkle to taste.
- Grated Cotija or feta, for a tangy twist but expect a different texture and salt level.
Pro Tips
– Let the chicken warm up a bit before you cook it, about 20 to 30 minutes if you can, and pat it dry. Cold meat makes the outside overcook while the middle is still raw, and a dry surface gives you a better sear. Dont skip the pat-dry step, even if you’re in a hurry.
– Use a quick-read thermometer and rest the chicken after cooking, loosely tented with foil for 5 to 10 minutes, then slice across the grain. Resting locks the juices in, and cutting across the grain makes each bite feel more tender.
– For cauliflower rice, get as much moisture out as possible and cook it hot until it starts to brown a little. If it was frozen, squeeze it with a towel first, then finish in a screaming hot pan so it dries out and gets a tiny bit of toastiness. A little butter or a drizzle of toasted sesame oil at the end makes it taste way richer.
– Treat the yogurt sauce gentle, dont reheat it once mixed with hot food. Make it slightly thicker than you think you need since it will thin when it meets the warm rice and veggies, and keep it on the side for leftovers. If it splits or gets watery, whisk in a spoonful of fresh yogurt or a splash of cold water to bring it back together.
Grilled Chicken & Broccoli Bowls With Creamy Garlic Sauce Recipe
I’m sharing one of my favorite Broccoli Bowl Recipes, a Grilled Chicken & Broccoli Bowl topped with a creamy garlic sauce and practical meal prep tips that make weeknight dinners and packed lunches simple.
4
servings
600
kcal
Equipment: 1. Cutting board and a sharp chef knife, for trimming and slicing the chicken
2. Rolling pin or heavy skillet to pound the chicken even thickness
3. Large mixing bowl plus measuring spoons and a tablespoon, for the marinade and sauce
4. Grill or grill pan and long tongs, plus a little oil or an oil brush to grease the grates
5. Instant read meat thermometer so you dont overcook the chicken
6. Baking sheet or grill basket for the broccoli, with foil or parchment if you like easier cleanup
7. Large skillet and a spatula for cooking the cauliflower rice
8. Whisk (or fork) and a small bowl for the creamy garlic sauce, plus a microplane or box grater for Parmesan
Ingredients
-
1 1/2 lb boneless skinless chicken breasts, about 3 pieces (or use thighs if you want)
-
3 tbsp extra virgin olive oil, divided
-
3 cloves garlic, minced, divided
-
2 tbsp fresh lemon juice (about 1 lemon)
-
1 tsp kosher salt, divided
-
1/2 tsp ground black pepper, divided
-
1 tsp smoked paprika
-
1 tsp dried oregano or Italian seasoning
-
1 large head broccoli, cut into florets (about 4 cups)
-
3 cups cauliflower rice (fresh or frozen, thawed)
-
1 cup plain Greek yogurt
-
1/4 cup mayonnaise
-
1 tbsp Dijon mustard
-
2 tbsp chopped fresh parsley or cilantro
-
1/4 cup grated Parmesan cheese, optional
-
Pinch red pepper flakes, optional
Directions
- Pound the chicken to an even thickness with a rolling pin or pan so it cooks evenly, then mix 2 tbsp olive oil, 2 minced garlic cloves, 1 tbsp lemon juice, 1/2 tsp kosher salt, 1/4 tsp black pepper, 1 tsp smoked paprika and 1 tsp dried oregano in a bowl; coat the chicken and let it sit 15 minutes up to 2 hours in the fridge, shorter is ok if you forgot to plan ahead.
- Heat a grill or grill pan to medium-high and oil it lightly, then grill the chicken 5 to 7 minutes per side until the internal temp hits 165 F or juices run clear; don’t overcook, let it rest 5 to 10 minutes before slicing so it stays juicy.
- While the chicken is cooking or resting, toss the broccoli florets with the remaining 1 tbsp olive oil, the other 1/2 tsp kosher salt and the remaining 1/4 tsp black pepper; roast on a sheet at 425 F for 12 to 18 minutes until edges are charred, or cook in a hot grill basket until tender and slightly blackened.
- If using frozen cauliflower rice, squeeze out excess water first; otherwise put 3 cups cauliflower rice in a large skillet over medium-high heat and cook, stirring, about 5 to 8 minutes until tender and dryish — this keeps the bowls from getting soggy.
- Make the creamy garlic sauce by whisking together 1 cup plain Greek yogurt, 1/4 cup mayonnaise, 1 tbsp Dijon mustard, the last minced garlic clove, the last 1 tbsp lemon juice, 2 tbsp chopped parsley or cilantro, and a pinch of salt and pepper; stir in 1/4 cup grated Parmesan and a pinch of red pepper flakes if you want heat.
- Taste the sauce and adjust: add a little water to thin if it’s too thick, more lemon for brightness or extra garlic if you like it bold, it’s supposed to sing not whisper.
- Slice the rested chicken thin, and chop or keep broccoli as florets depending on how it looks and how lazy you’re feeling.
- Build the bowls: put cauliflower rice down first, pile on broccoli and sliced chicken, then spoon over the creamy garlic sauce.
- Finish with a sprinkle of chopped parsley or cilantro, extra Parmesan and a few red pepper flakes if desired; store leftovers in airtight containers in the fridge for up to 4 days, and reheat gently so the yogurt sauce doesn’t break.
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: 444g
- Total number of serves: 4
- Calories: 600kcal
- Fat: 32.4g
- Saturated Fat: 6.3g
- Trans Fat: 0.1g
- Polyunsaturated: 5g
- Monounsaturated: 18g
- Cholesterol: 149mg
- Sodium: 600mg
- Potassium: 914mg
- Carbohydrates: 15.8g
- Fiber: 4.1g
- Sugar: 8.8g
- Protein: 65.2g
- Vitamin A: 500IU
- Vitamin C: 117mg
- Calcium: 159mg
- Iron: 2.5mg