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Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce – A Fresh, Protein-Packed Weeknight Favorite
If you love meals that feel clean, satisfying, and full of flavor — while still being easy enough for busy weeknights — you’re going to fall in love with Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce. This recipe strikes the perfect balance: tender seasoned chicken, bright crisp-tender broccoli, fluffy rice or quinoa, all topped with a silky, rich garlic sauce that takes everything to the next level.
It’s the kind of bowl that tastes like something from a healthy café or a modern meal-prep service — but you can make it right at home in under 40 minutes.
The magic of this bowl lives in three parts:
- The perfectly grilled chicken, juicy and lightly charred.
- The vibrant broccoli, cooked until crisp-tender so it still has that fresh snap.
- The creamy garlic sauce, which is bold, smooth, and incredibly comforting without feeling heavy.
It’s a complete meal: protein, veggies, carbs, and healthy fats — but more importantly, it’s bursting with flavor. You can customize it endlessly, swap the base, add toppings, or even turn it into a low-carb version.
Let’s dive into what makes this bowl special and how to perfect it every time.
Why This Recipe Works
1. Balanced and wholesome.
This bowl gives you lean protein, nutritious greens, hearty grains, and a luscious sauce that ties it all together.
2. Meal-prep friendly.
Everything reheats well and stays delicious for days.
3. Packed with flavor.
Garlic lovers, this sauce is your moment.
4. Flexible for any diet.
Swap rice for quinoa, cauliflower rice, couscous, or greens.
5. Easy enough for beginners.
Grilling the chicken is straightforward, and the sauce is foolproof.
Ingredients
– Chicken –
- 1.5 lb chicken breasts or thighs
- 2 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp paprika
- ½ tsp dried Italian herbs
- ½ tsp salt
- ½ tsp black pepper
- Juice of ½ lemon (optional)
– Broccoli –
- 4 cups broccoli florets
- 1 tbsp olive oil
- Salt & pepper, to taste
– Base –
- 3 cups cooked rice or quinoa
– Creamy Garlic Sauce –
- 3 tbsp butter
- 4 garlic cloves, minced
- 3 tbsp all-purpose flour
- 2 cups milk or half-and-half
- ½ tsp salt
- ½ tsp black pepper
- ½ tsp Italian seasoning
- ¼ cup grated parmesan (optional but amazing)
- Juice of ½ lemon
- 1 tbsp parsley, chopped
Instructions
1. Season the chicken.
Coat chicken with olive oil, garlic powder, onion powder, paprika, herbs, salt, pepper, and lemon juice.
2. Grill the chicken.
Heat a grill pan or outdoor grill to medium-high. Cook chicken 5–7 minutes per side until beautifully charred and fully cooked. Rest 5 minutes, then slice.
3. Cook the broccoli.
Toss broccoli with olive oil, salt, and pepper. Roast at 425°F for 10–12 minutes, steam until crisp-tender, or grill alongside the chicken.
4. Prepare the creamy garlic sauce.
Melt butter in a skillet. Add garlic and cook 1 minute. Stir in flour to form a roux. Slowly whisk in milk until creamy. Add salt, pepper, Italian seasoning, parmesan, and lemon juice. Simmer 2–3 minutes until thick and silky.
5. Assemble the bowls.
Add rice or quinoa to bowls. Top with grilled chicken slices and broccoli. Drizzle with generous spoonfuls of creamy garlic sauce.
6. Garnish & serve.
Sprinkle with parsley and extra parmesan if desired.
Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce
Juicy grilled chicken, vibrant broccoli, and fluffy rice topped with a silky homemade creamy garlic sauce — a healthy, satisfying, flavor-packed bowl.
Ingredients
Equipment
Method
- Season chicken with oil, garlic powder, onion powder, paprika, herbs, salt, pepper, and optional lemon.
- Grill chicken on medium-high heat until cooked through; rest and slice.
- Toss broccoli with oil, salt, and pepper; roast or steam until crisp-tender.
- Make the creamy garlic sauce by melting butter, adding garlic, whisking in flour, then slowly adding milk and seasonings until thick and smooth.
- Assemble bowls with rice, chicken, broccoli, and creamy garlic sauce.
Notes
For added richness, stir 2 tbsp cream cheese into the garlic sauce.
Tips for Perfect Bowls
1. Slice chicken thinly after resting.
This keeps it juicy and tender.
2. Don’t overcook broccoli.
Stop when it’s vibrant green and slightly crisp.
3. Season the sauce well.
Garlic sauce should be bold — taste and adjust.
4. Add heat if you like spice.
A pinch of red pepper flakes transforms the dish.
5. For extra creaminess:
Add 2–3 tablespoons of cream cheese into the sauce.
Delicious Variations
Low-Carb Version
Serve on cauliflower rice or greens.
High-Protein Version
Add boiled eggs or beans to the bowl.
Spicy Garlic Sauce
Add sriracha, chili flakes, or chipotle powder.
Extra Veggies
- Zucchini
- Carrots
- Snap peas
- Mushrooms
Mediterranean Twist
Add olives, feta, and lemon zest.
Serving Suggestions
- Pair with garlic bread
- Serve with a simple cucumber salad
- Add roasted sweet potatoes
- Top with crispy onions or toasted panko
Storage & Reheating
Refrigerator:
Store up to 4 days. Keep sauce separate for best texture.
Reheat:
Warm chicken and broccoli in a skillet or microwave.
Reheat sauce gently on low heat; add milk if needed.
Freezing:
Chicken and broccoli freeze well; sauce does not.
The Inspiration Behind This Recipe
This dish takes inspiration from modern “macro bowls,” blending the comforting flavors of garlic cream sauce with the freshness of grilled chicken and vegetables. The combination feels nourishing yet indulgent — perfect for people who want healthy meals without sacrificing flavor. It’s a restaurant-worthy bowl designed for home cooks who want simplicity and satisfaction in every bite.
