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Grilled Chicken Broccoli Bowls with Creamy Garlic Sauce served over rice with roasted broccoli and herbs

Grilled Chicken Broccoli Bowls with Creamy Garlic Sauce

Emily Wilson
Grilled Chicken Broccoli Bowls with Creamy Garlic Sauce are a healthy, protein packed meal made with juicy marinated chicken, roasted broccoli, fluffy rice, and a tangy Greek yogurt garlic sauce. Perfect for meal prep, quick weeknight dinners, or summer grilling, this balanced bowl delivers bold flavor and satisfying texture in every bite.
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Prep Time 15 minutes
Cook Time 25 minutes
Resting Time 5 minutes
Total Time 40 minutes
Course Main Course
Cuisine American
Servings 4 bowls
Calories 480 kcal

Equipment

  • Outdoor grill or grill pan
  • Mixing bowls
  • Tongs
  • Sheet Pan
  • Meat thermometer
  • Cutting Board
  • Knife

Ingredients
  

Grilled Chicken Marinade

  • 2 large boneless skinless chicken breasts about 1.5 pounds or 680 grams
  • 2 tablespoons olive oil
  • 3 cloves garlic minced
  • 1 teaspoon paprika
  • 1 teaspoon onion powder
  • 1 teaspoon salt
  • 0.5 teaspoon black pepper

Broccoli and Grain Base

  • 3 cups broccoli florets about 300 grams
  • 1 tablespoon olive oil
  • 0.25 teaspoon salt
  • 0.25 teaspoon black pepper
  • 3 cups cooked rice white, brown, or quinoa

Creamy Garlic Sauce

  • 1 cup plain Greek yogurt
  • 3 cloves garlic finely grated
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon olive oil
  • 0.5 teaspoon salt
  • 0.25 teaspoon black pepper

Instructions
 

  • In a bowl, combine olive oil, minced garlic, paprika, onion powder, salt, and pepper. Coat the chicken thoroughly and marinate for at least 20 to 30 minutes.
  • Preheat oven to 400 degrees F. Toss broccoli with olive oil, salt, and pepper. Spread on a sheet pan and roast for 18 to 22 minutes until lightly browned at the edges.
  • Preheat grill or grill pan to medium high heat. Cook chicken for 6 to 7 minutes per side or until internal temperature reaches 165 degrees F. Let rest for 5 minutes before slicing.
  • In a small bowl, whisk together Greek yogurt, grated garlic, lemon juice, olive oil, salt, and pepper until smooth and creamy.
  • Divide cooked rice among bowls. Top with sliced grilled chicken and roasted broccoli. Drizzle generously with creamy garlic sauce and serve warm.

Notes

Pound chicken breasts to even thickness for consistent cooking. Always rest grilled chicken before slicing to retain juices. For a lower carb option, substitute cauliflower rice. The sauce can be made up to one day in advance and stored refrigerated.
Nutrition Facts:
  • Calories: 480 kcal
  • Protein: 42 g
  • Carbohydrates: 45 g
  • Fat: 16 g
  • Saturated Fat: 3 g
  • Cholesterol: 95 mg
  • Sodium: 620 mg
  • Potassium: 820 mg
  • Fiber: 4 g
  • Sugar: 6 g
  • Vitamin A: 850 IU
  • Vitamin C: 70 mg
  • Calcium: 180 mg
  • Iron: 2.5 mg