Zesty Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce Recipe

My latest culinary adventure involves these delectable grilled chicken & broccoli bowls that combine unexpected flavor profiles for maximum satisfaction.

Weeknight dinners demand quick, nutritious solutions that keep everyone happy and energized.

Marinating tender chicken pieces unlocks remarkable depth in every single bite.

Charred broccoli florets bring a delightful smokiness that perfectly complements the protein’s rich texture.

Whisking together a creamy garlic sauce adds luxurious complexity to this simple dish.

Fresh herbs scattered across the bowl provide vibrant color and an aromatic finish.

Eager cooks can whip up this meal in under thirty minutes, making it an ideal solution for busy households.

Dive into this recipe and savor each incredible, protein-packed forkful.

Sauces and Sides for Grilled Chicken & Broccoli Bowls

• Pair with Crisp White Wine: Select a zesty Sauvignon Blanc or Pinot Grigio to complement the grilled chicken's smoky flavor and cut through the creamy garlic sauce's richness.
• Enhance with Fresh Cucumber Salad: Create a light, cool side dish with diced cucumbers, fresh dill, lemon juice, and a touch of olive oil to balance the warm, grilled elements of the main dish.
• Match with Herbal Mineral Water: Choose sparkling water infused with mint or basil to refresh the palate and provide a clean, light accompaniment that won't overpower the delicate garlic sauce.
• Complement with Roasted Almonds: Sprinkle toasted, lightly salted almonds over the bowl for added crunch, nutty flavor, and a protein boost that enhances the overall texture of the dish.

Chicken & Broccoli Bowls Creamy Blends

• Low-Carb Cauliflower Base: Replace rice with riced cauliflower for a keto-friendly option with fewer carbohydrates and added nutritional benefits.
• Vegan Protein Bowl: Swap chicken with grilled tofu or tempeh, using plant-based yogurt in the sauce for a completely vegetarian alternative.
• Gluten-Free Mediterranean Spin: Use quinoa instead of rice, add diced cucumber and kalamata olives, and season with za'atar for a Mediterranean-inspired version.
• Spicy Southwest Remix: Include black beans, roasted corn, and swap garlic sauce with a chipotle-lime crema for a zesty southwestern flavor profile.

FAQs

• What makes the marinade special for this grilled chicken?

The marinade combines olive oil, lemon juice, garlic, paprika, and Italian seasoning to infuse deep flavor and tenderize the chicken, creating a zesty and aromatic base that enhances the meat’s natural taste.

• Can I use a different protein instead of chicken?

Yes, you can easily substitute chicken with salmon, tofu, or shrimp. Just adjust cooking times accordingly to ensure the protein is cooked properly and follows similar marinating techniques.

• Is the creamy garlic sauce healthy?

The sauce is relatively healthy, using Greek yogurt as a protein-rich, low-fat base. It provides probiotics and calcium while delivering a creamy texture without excessive calories compared to traditional cream-based sauces.

• How can I make this recipe more budget-friendly?

Use frozen broccoli instead of fresh, choose less expensive cuts of chicken like thighs, and opt for basic seasonings you already have in your pantry. Buying ingredients in bulk can also help reduce overall recipe costs.

Chicken and Broccoli Bowls With Creamy Garlic Sauce

• Speedy Weeknight Winner: Whip up this delicious bowl in just 30 minutes, making it perfect for busy families craving a nutritious meal without spending hours in the kitchen.
• Protein-Packed Powerhouse: Grilled chicken and broccoli combine to create a high-protein, low-effort dish that keeps you full and energized throughout the evening.
• Customize Your Comfort: Easily swap ingredients like quinoa for rice, adjust sauce thickness, or add extra spices to match your taste preferences and dietary needs.
• Meal Prep Magic: Prepare components ahead of time, store separately, and quickly assemble these bowls for quick lunches or dinners during the week, saving time and reducing stress.

Chicken and Broccoli Bowl Fillings and Flavors

• Chicken Breast: Lean protein that absorbs marinade and gets charred for delicious flavor, best when fresh and boneless.
• Greek Yogurt: Creamy base for sauce, provides tangy richness and protein, choose full-fat for better texture.

• Olive Oil, Lemon Juice: Creates bright, zesty marinade that tenderizes chicken and adds moisture.
• Garlic, Paprika, Italian Seasoning, Salt, Pepper: Essential flavor builders that enhance overall taste profile, fresh garlic recommended.

• Broccoli: Nutrient-dense green vegetable that provides crunch and complements grilled chicken, fresh and firm florets work best.

• Parmesan Cheese, Water/Milk: Adds depth and adjusts sauce consistency, freshly grated parmesan preferred.

• Fresh Parsley: Adds color and light herbal freshness, optional but recommended.

• Rice, Quinoa: Serves as hearty foundation for the bowl, can be interchanged based on preference.

Chicken & Broccoli Bowls Grilled Method

Step 1: Whip Up a Tangy Chicken Marinade

• Olive oil
• Fresh lemon juice
• Crushed garlic
• Smoked paprika
• Kosher salt
• Black pepper
• Dried Italian herbs

Submerge chicken in this zesty mixture and let it soak up flavors for 15-120 minutes.

Step 2: Fire Up the Grill

Crank your grill or grill pan to medium-high heat.

Slap the marinated chicken onto the hot surface.

Sear each side for 4-5 minutes until gorgeous golden-brown marks appear and internal temperature hits 165°F.

Allow chicken to rest and relax for a few minutes before slicing.

Step 3: Transform Broccoli into Smoky Delights

• Olive oil
• Sea salt
• Cracked pepper

Grill for 4-5 minutes, rotating occasionally to achieve perfect char marks.

Alternatively, roast in a blazing 400°F oven for 10-12 minutes until edges turn crispy.

Step 4: Craft a Luxurious Garlic Sauce

• Greek yogurt
• Minced garlic
• Lemon juice
• Grated parmesan
• Water or milk

Adjust liquid to reach your desired silky consistency.

Step 5: Build Your Delectable Bowl

Layer your base with rice or quinoa.

Crown with sliced grilled chicken and charred broccoli.

Generously drizzle creamy garlic sauce and sprinkle fresh parsley on top.

Bowl Tips for Grilled Chicken and Broccoli

• Let chicken soak up flavors for at least 30 minutes to enhance taste and tenderness, with a maximum of 2 hours to prevent protein breakdown.
• Use medium-high heat and avoid moving chicken too frequently to create beautiful grill marks and seal in juices for maximum flavor.
• Ensure broccoli is cut into similar-sized florets for even cooking and to prevent burning, with a slight char adding delicious smoky notes.
• Add water or milk gradually to creamy garlic sauce to achieve desired thickness, tasting and adjusting seasoning as you mix.
• Replace rice or quinoa with cauliflower rice for a lighter, lower-carbohydrate version of this nutritious and delicious bowl.

Chicken Broccoli Bowls Storage

• Seal leftovers in airtight containers and store in the refrigerator for up to 3-4 days, keeping chicken and broccoli separate from sauce to maintain freshness.
• Wrap components individually in freezer-safe containers; chicken and broccoli can be frozen for 2-3 months, but sauce might separate upon thawing.
• Warm chicken gently in microwave with a damp paper towel or in oven at 350°F for 5-7 minutes to prevent drying out, ensuring internal temperature reaches 165°F.
• Whisk refrigerated sauce briefly to restore creamy texture, adding tiny splash of water or milk if needed to revive consistency before serving.

Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce Recipe

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4.7 from 35 reviews

• Total Time: 30 minutes
• Yield: 4 1x

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Description

Sizzling Grilled Chicken & Broccoli Bowls deliver a mouthwatering fusion of tender chicken and crisp broccoli, drizzled with velvety garlic sauce. Packed with protein and bold flavors, this dish promises a satisfying meal you’ll crave again and again.

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Ingredients

Scale 1x2x3x

Protein:

• 2 boneless, skinless chicken breasts (or thighs)
• 2 tablespoons (30 milliliters) olive oil
• 1 tablespoon (15 milliliters) lemon juice
• 2 cloves garlic (minced)
• 1 teaspoon paprika
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1 teaspoon Italian seasoning

Vegetables:

• 3 cups broccoli florets
• 1 tablespoon (15 milliliters) olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

Sauce and Garnish:

• 1/2 cup Greek yogurt (or sour cream)
• 1 clove garlic (minced)
• 1 tablespoon (15 milliliters) lemon juice
• 2 tablespoons grated parmesan cheese
• 12 tablespoons (180 milliliters) water or milk
• 2 cups cooked rice or quinoa
• Fresh parsley (for garnish)
• Extra parmesan (optional)

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Instructions

1. Infuse the chicken with a zesty marinade by combining aromatic olive oil, bright lemon juice, pungent minced garlic, warm paprika, seasoning salts, cracked pepper, and fragrant Italian herbs in a mixing vessel.
2. Thoroughly massage the marinade into the chicken, ensuring complete coverage, and allow the flavors to penetrate for a minimum of 15 minutes, or ideally up to 2 hours for maximum taste absorption.
3. Heat a grill or grill pan to medium-high temperature, creating ideal searing conditions for the marinated chicken.
4. Position the chicken on the hot surface, cooking each side for 4-5 minutes until a perfect golden-brown char develops and internal temperature reaches 165°F, ensuring complete doneness.
5. Remove chicken from heat and let it rest briefly, allowing juices to redistribute and maintain optimal moisture.
6. Prepare the broccoli by coating with a light drizzle of olive oil, then season with a sprinkle of salt and freshly ground pepper.
7. Grill the broccoli, rotating periodically, until edges become beautifully caramelized and crisp, approximately 4-5 minutes. Alternatively, roast in a preheated 400°F oven for 10-12 minutes for similar results.
8. Craft the creamy garlic sauce by whisking together tangy Greek yogurt, intensely flavored minced garlic, zesty lemon juice, nutty parmesan, and a splash of water or milk to achieve desired consistency.
9. Construct the final dish by layering a base of fluffy rice or quinoa in serving bowls.
10. Artfully arrange sliced grilled chicken and charred broccoli atop the grain base.
11. Finale the bowl with a generous drizzle of the creamy garlic sauce and a sprinkle of fresh, vibrant parsley for a touch of color and additional flavor.

Notes

• Marinate chicken longer for deeper flavor absorption, ideally between 30 minutes to 2 hours for maximum taste impact.
• Use a meat thermometer to ensure chicken reaches exactly 165°F, preventing dryness while guaranteeing food safety.
• Substitute Greek yogurt with dairy-free alternatives like cashew cream for vegan or lactose-intolerant dietary needs.
• Experiment with different protein options like tofu, tempeh, or shrimp to create versatile meal variations that suit individual preferences.

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Category: Lunch, Dinner
• Method: Grilling
• Cuisine: American

Nutrition

• Serving Size: 4
• Calories: 400
• Sugar: 3 g
• Sodium: 500 mg
• Fat: 20 g
• Saturated Fat: 4 g
• Unsaturated Fat: 16 g
• Trans Fat: 0 g
• Carbohydrates: 36 g
• Fiber: 4 g
• Protein: 28 g
• Cholesterol: 60 mg