Grilled chicken and broccoli bowls with creamy garlic sauce are one of my favorite meals when I want something filling, flavorful, and packed with protein. Juicy grilled chicken, crisp-tender broccoli, and a smooth, garlicky sauce all come together over a bed of rice or grains for a meal that’s as comforting as it is nourishing.
Why You’ll Love This Recipe
I love this dish because it’s both clean and comforting. The chicken is grilled with simple seasonings for bold flavor, the broccoli adds crunch and freshness, and the creamy garlic sauce ties everything together in a rich and savory way. It’s easy to make, great for meal prep, and endlessly customizable depending on what I have on hand.
ingredients
(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)
for the grilled chicken:
- boneless, skinless chicken breasts or thighs
- olive oil
- garlic powder
- paprika
- dried oregano
- salt
- black pepper
- lemon juice (optional)
for the broccoli:
- broccoli florets
- olive oil
- salt and pepper
for the creamy garlic sauce:
- unsalted butter
- garlic, minced
- all-purpose flour
- chicken broth or vegetable broth
- milk or heavy cream
- parmesan cheese, grated
- salt
- black pepper
for serving:
- cooked white or brown rice, quinoa, or cauliflower rice
- lemon wedges or red pepper flakes (optional for garnish)
directions
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Marinate the chicken: I coat the chicken with olive oil, garlic powder, paprika, oregano, salt, pepper, and a little lemon juice. I let it sit while I prep the rest, or for at least 20 minutes if I have time.
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Grill the chicken: I cook the chicken on a grill pan or outdoor grill over medium-high heat until it’s golden and cooked through, about 5–6 minutes per side. Then I let it rest and slice it.
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Cook the broccoli: I toss the broccoli florets with olive oil, salt, and pepper, then roast them at 400°F (200°C) for 15–20 minutes until they’re slightly crisp and tender. Sometimes I steam them or sauté them instead, depending on my mood.
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Make the garlic sauce: In a saucepan, I melt the butter and sauté the minced garlic until fragrant. Then I whisk in the flour and cook for 1–2 minutes to form a roux. I slowly whisk in the broth and milk until smooth, then let it simmer until slightly thickened. I stir in the parmesan and season with salt and pepper to taste.
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Assemble the bowls: I start with a scoop of rice, top it with grilled chicken and broccoli, then drizzle on that creamy garlic sauce. I finish with a little fresh lemon or red pepper flakes if I want a kick.
Servings and timing
This recipe serves about 4 and takes around 40 minutes total—15 minutes for prep and 25 minutes to cook.
Variations
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I sometimes swap the chicken for grilled shrimp or salmon when I want a seafood version.
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For a vegetarian twist, I use roasted chickpeas or grilled tofu in place of the chicken.
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If I want a lighter sauce, I make the garlic sauce with Greek yogurt instead of cream.
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I add other veggies like bell peppers, zucchini, or spinach depending on what’s in the fridge.
storage/reheating
I store each component separately in the fridge for up to 4 days. To reheat, I microwave the rice, chicken, and broccoli together, then drizzle on the sauce after warming. The garlic sauce may thicken when chilled, so I add a splash of milk when reheating to loosen it up.
FAQs
Can I make this with rotisserie chicken?
Yes, when I’m short on time, I use shredded rotisserie chicken and just focus on the broccoli and sauce. It still tastes amazing.
What’s the best rice to use for this bowl?
I usually go with jasmine or brown rice, but quinoa, couscous, or even cauliflower rice work really well too.
Can I make the garlic sauce dairy-free?
Yes, I’ve used olive oil instead of butter, plant-based milk, and nutritional yeast or dairy-free parmesan for a vegan version.
How do I know when the chicken is fully cooked?
I use a meat thermometer—it should hit 165°F (75°C) in the center. I also cut into the thickest part to make sure there’s no pink.
Can I freeze this meal?
The chicken and broccoli freeze well, but the garlic sauce is best made fresh or stored just a few days in the fridge. Freezing can change its texture.
Conclusion
Grilled chicken and broccoli bowls with creamy garlic sauce are one of those meals I make again and again. It’s healthy, flavorful, and comes together in under an hour. Whether I’m cooking for my family or meal prepping for the week, this bowl always hits the mark.
Print
Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: 4 servings
- Category: Dinner, Meal Prep, Healthy
- Method: Grilled, Roasted, Stovetop
- Cuisine: American
- Diet: Gluten Free
Description
Grilled Chicken and Broccoli Bowls with Creamy Garlic Sauce are a protein-packed, healthy, and satisfying dinner option perfect for meal prep or weeknight meals. Juicy grilled chicken, roasted broccoli, and a rich garlic parmesan sauce come together over rice or grains for a delicious, customizable bowl.
Ingredients
For the grilled chicken:
- Boneless, skinless chicken breasts or thighs
- Olive oil
- Garlic powder
- Paprika
- Dried oregano
- Salt
- Black pepper
- Lemon juice (optional)
For the broccoli:
- Broccoli florets
- Olive oil
- Salt and pepper
- For the creamy garlic sauce:
- Unsalted butter
- Garlic, minced
- All-purpose flour
- Chicken broth or vegetable broth
- Milk or heavy cream
- Parmesan cheese, grated
- Salt
- Black pepper
For serving:
- Cooked white rice, brown rice, quinoa, or cauliflower rice
- Lemon wedges or red pepper flakes (optional garnish)
Instructions
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Marinate the chicken: Toss chicken with olive oil, garlic powder, paprika, oregano, salt, pepper, and lemon juice. Let marinate for 20 minutes while prepping other ingredients.
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Grill the chicken: Grill chicken on medium-high heat for 5–6 minutes per side, or until cooked through (internal temp 165°F/75°C). Rest and slice.
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Roast the broccoli: Toss broccoli with olive oil, salt, and pepper. Roast at 400°F (200°C) for 15–20 minutes until crisp-tender.
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Make the creamy garlic sauce: In a saucepan, melt butter and sauté garlic. Stir in flour and cook for 1–2 minutes. Slowly whisk in broth and milk, simmer until thickened. Stir in parmesan and season with salt and pepper.
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Assemble the bowls: Start with a scoop of rice, top with sliced grilled chicken and broccoli, and drizzle with garlic sauce. Garnish with lemon or red pepper flakes if desired.
Notes
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Use grilled shrimp, salmon, tofu, or chickpeas for protein variations.
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Lighten the sauce with Greek yogurt or plant-based alternatives.
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Add extra vegetables like bell pepper or spinach for variety.
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Store sauce separately and reheat gently with a splash of milk to loosen.
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