Grilled Chicken & Broccoli Bowls With Creamy Garlic Sauce – Healthy, Savory & Delicious! Recipe

I’m sharing my Grilled Chicken Broccoli Bowl, featuring grilled chicken, broccoli, and a creamy garlic sauce, along with pantry-friendly swaps that make it low-carb and ideal for dinner or meal prep.

I’m always chasing simple dinners that still feel special. This Grilled Chicken & Broccoli Bowls recipe does that, with tender boneless skinless chicken and bright broccoli florets that hold a little snap.

I love how the creamy sauce pulls everything together, yet it never overwhelms, so you wont miss greasy takeout. I made it as a Chicken Broccoli Bowl for busy nights and it easily becomes a Dinner For The Week staple when i need lunches sorted.

It’s flavorful, surprisingly quick, and honestly I keep finding excuses to make it again.

Ingredients

• Chicken: rich in protein keeps you full, lean or juicy depending on cut.
• Broccoli: fiber rich full of vitamin C, crunchy and slightly bitter, boosts gut health.
• Riced cauliflower: low-carb high-volume mild flavor, great rice swap for fewer calories.
• Garlic: pungent, big flavor, antioxidants support immunity, brightens creamy sauce.
• Yogurt-mayo sauce: tangy creamy protein-packed from yogurt, lighter than cream adds richness.
• Lemon juice: brightens flavors, adds acidity, cuts richness, gives fresh tang.
• Smoked paprika and oregano: smoky warmth, oregano herbaceous, both add depth and savory interest.
• Green onions and parsley: fresh finish, mild bite, color pop, makes bowls pretty.

Ingredient Quantities

• 1 1/2 pounds boneless skinless chicken breasts or thighs, your call
• 4 cups broccoli florets, about 1 medium head
• 4 cups riced cauliflower (fresh or frozen)
• 3 tablespoons olive oil, divided
• 5 cloves garlic, minced and divided
• 1 lemon, juiced
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• 1 teaspoon kosher salt
• 1/2 teaspoon black pepper
• 1 cup plain Greek yogurt (full fat or 2%)
• 1/4 cup mayonnaise
• 2 tablespoons grated Parmesan cheese (optional but tasty)
• 1 to 2 tablespoons water or milk to thin the sauce if needed
• 2 green onions, thinly sliced for topping
• 1 tablespoon chopped fresh parsley or cilantro (optional)
• Red pepper flakes for a little heat, optional
• Sesame seeds for garnish, optional

How to Make this

1. Trim and lightly pound the chicken so the pieces are even thickness, then put them in a bowl. Add 1 tablespoon olive oil, 2 cloves minced garlic, juice of half the lemon, 1 teaspoon smoked paprika, 1 teaspoon dried oregano, 1 teaspoon kosher salt and 1/2 teaspoon black pepper. Toss to coat, cover and let marinate at least 15 minutes or up to 2 hours if you got the time.

2. Preheat your grill or a grill pan to medium high. If you dont have a grill, preheat oven to 425 F and plan to roast the broccoli on a sheet pan.

3. Make the creamy garlic sauce: in a small bowl mix 1 cup plain Greek yogurt, 1/4 cup mayonnaise, 2 tablespoons grated Parmesan, 1 minced clove garlic, the other half of the lemon juice, a pinch of salt and pepper. Add 1 to 2 tablespoons water or milk to reach a drizzleable consistency, taste and adjust. Set in the fridge to chill.

4. Prep the veggies and rice: cut broccoli into florets, and if your cauliflower is frozen thaw and squeeze excess water. Mince the remaining garlic cloves so you have 3 left for the sides. Toss broccoli with 1 tablespoon olive oil, 1 minced clove garlic, a pinch of salt and pepper.

5. Cook the riced cauliflower: heat 1 tablespoon olive oil in a large skillet over medium heat, add 1 minced clove garlic and cook 30 seconds, then add the riced cauliflower. Stir and cook 5 to 7 minutes until tender, season with salt and pepper, keep warm.

6. Grill or cook the chicken: place marinated chicken on the hot grill or grill pan and cook about 6 to 8 minutes per side until an instant read thermometer reads 165 F. If using oven only, bake at 425 F about 18 to 22 minutes depending on thickness. Let rest 5 minutes after cooking.

7. Cook the broccoli while the chicken rests: if grilling, char in a grill basket or directly on the grates 6 to 8 minutes until edges are golden. If roasting, spread on a sheet pan and roast at 425 F for 12 to 15 minutes until tender and a bit browned.

8. Slice the chicken against the grain and fluff the cauliflower rice with a fork. Assemble bowls with cauliflower rice first, add broccoli and sliced chicken.

9. Drizzle generous amounts of the creamy garlic sauce, top with thinly sliced green onions, chopped parsley or cilantro, a pinch of red pepper flakes if you want heat and a sprinkle of sesame seeds and extra Parmesan if you like. Eat right away or pack for meal prep, it holds well in the fridge for a few days.

Equipment Needed

1. Cutting board and a sharp chefs knife for trimming, slicing and mincing garlic, dont use a dull blade
2. Meat mallet or a heavy rolling pin or the bottom of a skillet to lightly pound the chicken so it cooks evenly
3. Mixing bowls, one large for the chicken and veggies and one small for the creamy garlic sauce
4. Measuring spoons and measuring cups for the oil, spices and the yogurt mayo mix
5. Large skillet (nonstick or stainless) for cooking the riced cauliflower and a wooden spoon or spatula
6. Grill or grill pan, if you dont have one use the oven and a sheet pan to roast the broccoli and bake the chicken
7. Tongs and a heatproof spatula for flipping and handling the chicken and veggies
8. Instant read thermometer to check the chicken hits 165 F and a fork to fluff the cauliflower rice

FAQ

Grilled Chicken & Broccoli Bowls With Creamy Garlic Sauce – Healthy, Savory & Delicious! Recipe Substitutions and Variations

• Chicken: firm tofu (press and marinate then grill), tempeh, shrimp (quick-cook, great if you want seafood)
• Broccoli: cauliflower florets, asparagus, green beans — or any crisp veg that grills well
• Riced cauliflower: cooked quinoa, brown rice, couscous (if gluten is ok)
• Greek yogurt (sauce): sour cream, plain dairy free yogurt (coconut or soy), blended cottage cheese for a thicker tangy sauce

Pro Tips

– Marinate longer if you can and let the chicken come close to room temp before cooking. 15 minutes is fine but 1 to 2 hours gives way better flavor and juiciness, just don’t marinate longer than 4 hours or the texture can get mushy. Also pound pieces to even thickness so they cook the same and use a thermometer, 165 F is what you want.

– Dry the cauliflower rice really well and cook it over medium high so it fries instead of steams, otherwise it turns soggy. If it’s frozen, thaw and squeeze with a towel, and finish with a little butter or extra olive oil and lemon to boost flavor.

– For broccoli, add garlic late so it doesn’t burn, and either char it on the grill or roast high heat so you get browned edges. Toss with lemon right after cooking to brighten it, and salt before cooking so it seasons through.

– Make the sauce a bit thicker than you think and thin right before serving with water or milk, that way it keeps in the fridge without separating. Taste for acidity and salt, a tiny pinch of sugar or a dab of Dijon can fix a too-tangy yogurt mayo mix. Reserve some sauce on the side if you’re meal prepping so the veggies dont get soggy.