I can’t stop making these grilled chicken and broccoli bowls with creamy garlic sauce, protein-packed, gluten-free, and the kind of Easy Healthy Dinner Prep that makes weeknights actually worth it.

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I’m obsessed with these grilled bowls because they hit every mark I actually care about: simple, filling, not boring. The charred broccoli florets and juicy boneless skinless chicken breasts?

Yes please. And that creamy garlic sauce that somehow makes plain feel legit.

I reach for this when I want Easy Healthy Dinner Prep that doesn’t suck up my evening. Also a go-to for a Super Fast Healthy Dinner when life is chaos.

Real food, real flavor, no fuss. I can eat this three nights running and still look forward to the next bowl.

I know, I’m biased.

Ingredients

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Chicken: the main protein, juicy and filling — cooks fast, perfect for weeknights.
Broccoli: crunchy green goodness, gives texture and a healthy pop.
Olive oil: adds richness and helps everything brown nicely, keeps it from sticking.
Kosher salt: wakes up flavors, you’ll want it but not too much.
Black pepper: a little heat, simple punch without stealing the show.
Garlic powder: easy garlic boost, dries in well for quick seasoning.
Smoked paprika: warm, smoky note if you’re feeling fancy.
Basically optional.
Greek yogurt: tangy creaminess that lightens the sauce, makes it feel fresh.
Mayonnaise: adds silkiness and body, keeps the sauce luscious.
Garlic cloves: fresh bite and aroma, use more if you love garlic.
Lemon juice: bright acidity, cuts the richness and wakes things up.
Dijon mustard: subtle tang and depth, it ties the sauce together.
Honey or maple: gentle sweetness to balance the tang, use sparingly.
Parsley or cilantro: fresh herb pop, adds color and brightness.
Water: thins the sauce so it’s spoonable, plain and useful.
Cooked rice/cauliflower rice: the cozy base that soaks up all the sauce.

Ingredient Quantities

1 1/2 lb boneless skinless chicken breasts, about 2 large breasts

4 cups broccoli florets, about 1 large head

2 tbsp olive oil, plus more for grilling if you want

1 tsp kosher salt, divided

1/2 tsp freshly ground black pepper, divided

1/2 tsp garlic powder

1/2 tsp smoked paprika or regular paprika, optional but nice

1/2 cup plain Greek yogurt

1/4 cup mayonnaise (use light if you prefer)

3 garlic cloves, minced (use more if you love garlic)

1 tbsp fresh lemon juice

1 tsp Dijon mustard

1 tsp honey or maple syrup, optional for balance

2 tbsp chopped fresh parsley or cilantro, optional

1 to 2 tbsp water to thin the sauce if needed

4 cups cooked rice or cauliflower rice for serving, warm

How to Make this

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1. Pat chicken dry and slice each breast in half horizontally so you have 4 thinner pieces; toss with 2 tbsp olive oil, 1/2 tsp kosher salt, 1/4 tsp black pepper, garlic powder and paprika; let sit 10 minutes while you heat the grill or a skillet.

2. Trim and cut broccoli into bite size florets, toss with a little olive oil, 1/2 tsp kosher salt and remaining 1/4 tsp black pepper.

3. Preheat a grill pan or outdoor grill to medium high, or heat a large skillet over medium high and add a little oil so chicken wont stick.

4. Grill chicken 4 to 6 minutes per side until nicely charred and internal temp reads 165 F, or cook in the skillet until done; remove and rest 5 minutes, then slice.

5. While chicken cooks, either roast or pan char the broccoli: spread on a sheet pan and roast at 425 F for 12 minutes, or cook in the hot skillet for 6 to 8 minutes stirring occasionally until tender crisp and slightly charred.

6. Make the creamy garlic sauce by whisking together Greek yogurt, mayonnaise, minced garlic, lemon juice, Dijon mustard, honey or maple syrup if using, chopped parsley or cilantro, and 1 tsp kosher salt; add 1 to 2 tbsp water if you want it thinner.

7. Taste the sauce and adjust salt, lemon or honey to balance the tang and sweetness; if you love garlic, add another clove.

8. Assemble bowls with warm cooked rice or cauliflower rice, top with sliced grilled chicken and roasted broccoli, and drizzle or dollop the creamy garlic sauce over everything.

9. Finish with an extra sprinkle of chopped herbs, a grind of black pepper, and serve immediately; these hold well for meal prep, store in airtight containers and keep sauce separate until ready to eat.

Equipment Needed

1. Cutting board
2. Chef’s knife
3. Measuring spoons and measuring cups
4. Large mixing bowl (for marinating chicken)
5. Grill pan or outdoor grill or large skillet
6. Sheet pan (for roasting broccoli)
7. Tongs and a spatula
8. Instant-read thermometer
9. Whisk and small bowl (for the sauce)

FAQ

Q: Can I use thighs instead of breasts? A: Yes, boneless skinless thighs work great and stay juicy. Adjust cooking time a bit cause thighs can take a little longer, and cut one open to check it’s done. Flavor and sauce still pair well.

Q: What if I dont want rice? A: No problem. Serve over cauliflower rice, quinoa, or even a bed of mixed greens for a lower carb option. Cauliflower rice cooks fast so warm it up briefly before serving.

Q: How do I reheat leftovers so chicken doesnt dry out? A: Microwave with a damp paper towel over the bowl for 30 to 60 seconds, stir, then heat more if needed. Or reheat gently in a skillet with a splash of water or broth to keep things moist.

Q: Can I make the sauce ahead? A: Yep. The yogurt mayo sauce can be made a day ahead and actually tastes better after the flavors meld. If it thickens in the fridge, stir in 1 to 2 tbsp water before serving to loosen it.

Q: Do I have to grill the chicken? A: No, you can pan sear or bake it. For a quick skillet method, cook over medium high heat 5 to 7 minutes per side depending on thickness. For the oven, bake at 400F about 18 to 22 minutes. Let it rest 5 minutes before slicing.

Q: Any tips to make broccoli crisp tender instead of soggy? A: Blanch it quick in boiling salted water 1 to 2 minutes then shock in ice water, or roast at 425F with a little oil for 12 to 15 minutes. Both keep the bright color and a bit of bite.

Chicken And Broccoli Bowls Make Dinner Easy Recipe Substitutions and Variations

Chicken breasts: swap for boneless skinless chicken thighs (juicier, cooks a bit faster), or use turkey breast, or firm tofu for a vegetarian option. they all work well.
Plain Greek yogurt: replace with sour cream, plain regular yogurt, or crème fraîche for a richer sauce. reduce salt if using sour cream.
Mayonnaise: try mashed avocado, hummus, or more Greek yogurt if you want it lighter. avocado gives a nice creamy texture.
Cooked rice: use quinoa, farro, or mixed greens if you want low carb. quinoa adds protein and cooks fast.

Pro Tips

1) Salt ahead: sprinkle the chicken with a bit more salt 20 to 30 minutes before cooking if you can. It helps the meat stay juicy and seasons all the way through. Don’t overdo it though, especially if your yogurt sauce is already salty.

2) Get a good sear: make the pan or grill really hot before the chicken and broccoli hit it. A fast char locks in flavor and texture, but watch closely or the thinner pieces will go from perfect to dry real quick.

3) Sauce tricks: let the creamy garlic sauce sit for 10 to 15 minutes after you mix it. The flavors meld and the garlic mellows. If it tastes too sharp, add a little honey or a splash more lemon to balance it out.

4) Meal prep and reheating: keep the sauce separate when storing bowls. Reheat chicken and broccoli gently in a skillet with a tiny splash of water or oil to keep them from drying. If using rice, sprinkle a few drops of water on it and cover while microwaving to retain steam.

Chicken And Broccoli Bowls Make Dinner Easy Recipe

Recipe by Sam Ecclestone

0.0 from 0 votes

I can't stop making these grilled chicken and broccoli bowls with creamy garlic sauce, protein-packed, gluten-free, and the kind of Easy Healthy Dinner Prep that makes weeknights actually worth it.

Servings

servings

Calories

697

kcal

Equipment: 1. Cutting board
2. Chef’s knife
3. Measuring spoons and measuring cups
4. Large mixing bowl (for marinating chicken)
5. Grill pan or outdoor grill or large skillet
6. Sheet pan (for roasting broccoli)
7. Tongs and a spatula
8. Instant-read thermometer
9. Whisk and small bowl (for the sauce)

Ingredients

1 1/2 lb boneless skinless chicken breasts, about 2 large breasts
4 cups broccoli florets, about 1 large head
2 tbsp olive oil, plus more for grilling if you want
1 tsp kosher salt, divided
1/2 tsp freshly ground black pepper, divided
1/2 tsp garlic powder
1/2 tsp smoked paprika or regular paprika, optional but nice
1/2 cup plain Greek yogurt
1/4 cup mayonnaise (use light if you prefer)
3 garlic cloves, minced (use more if you love garlic)
1 tbsp fresh lemon juice
1 tsp Dijon mustard
1 tsp honey or maple syrup, optional for balance
2 tbsp chopped fresh parsley or cilantro, optional
1 to 2 tbsp water to thin the sauce if needed
4 cups cooked rice or cauliflower rice for serving, warm

Directions

Pat chicken dry and slice each breast in half horizontally so you have 4 thinner pieces; toss with 2 tbsp olive oil, 1/2 tsp kosher salt, 1/4 tsp black pepper, garlic powder and paprika; let sit 10 minutes while you heat the grill or a skillet.
Trim and cut broccoli into bite size florets, toss with a little olive oil, 1/2 tsp kosher salt and remaining 1/4 tsp black pepper.
Preheat a grill pan or outdoor grill to medium high, or heat a large skillet over medium high and add a little oil so chicken wont stick.
Grill chicken 4 to 6 minutes per side until nicely charred and internal temp reads 165 F, or cook in the skillet until done; remove and rest 5 minutes, then slice.
While chicken cooks, either roast or pan char the broccoli: spread on a sheet pan and roast at 425 F for 12 minutes, or cook in the hot skillet for 6 to 8 minutes stirring occasionally until tender crisp and slightly charred.
Make the creamy garlic sauce by whisking together Greek yogurt, mayonnaise, minced garlic, lemon juice, Dijon mustard, honey or maple syrup if using, chopped parsley or cilantro, and 1 tsp kosher salt; add 1 to 2 tbsp water if you want it thinner.
Taste the sauce and adjust salt, lemon or honey to balance the tang and sweetness; if you love garlic, add another clove.
Assemble bowls with warm cooked rice or cauliflower rice, top with sliced grilled chicken and roasted broccoli, and drizzle or dollop the creamy garlic sauce over everything.
Finish with an extra sprinkle of chopped herbs, a grind of black pepper, and serve immediately; these hold well for meal prep, store in airtight containers and keep sauce separate until ready to eat.

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.