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Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce

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Juicy grilled chicken and crisp-tender broccoli are served over fluffy rice and topped with a luscious, tangy creamy garlic sauce. This easy, protein-packed dinner is perfect for busy weeknights and meal prep, delivering comfort food flavor with wholesome ingredients.

Ingredients

Scale
  • 2 large boneless, skinless chicken breasts (about 1 lb)
  • 2 tablespoons olive oil (for marinating and grilling)
  • 2 tablespoons lemon juice (freshly squeezed)
  • 2 cloves garlic, minced
  • 1/2 teaspoon dried oregano (or Italian seasoning)
  • Salt and black pepper, to taste
  • 3 cups broccoli florets (about 1 medium head)
  • 1 tablespoon olive oil (for roasting or grilling)
  • Pinch of salt and black pepper
  • 1 small head garlic (about 8–10 cloves, for roasting)
  • 1/2 cup plain Greek yogurt (full-fat or 2%)
  • 2 tablespoons mayonnaise (or more yogurt for lighter version)
  • 2 tablespoons grated parmesan cheese
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil
  • 1/4 teaspoon salt, or to taste
  • Black pepper, to taste
  • 2 cups cooked rice (white, brown, jasmine, or cauliflower rice, about 300g cooked)
  • Fresh parsley or chives, finely chopped (optional, for garnish)
  • Lemon wedges (optional, for serving)

Instructions

  1. In a medium bowl, combine 2 tablespoons olive oil, 2 tablespoons lemon juice, 2 minced garlic cloves, 1/2 teaspoon dried oregano, and a pinch of salt and pepper.
  2. Slice chicken breasts in half horizontally for quicker, even cooking (optional). Add chicken to the marinade, toss well, cover, and chill for at least 20 minutes (up to 2 hours).
  3. Preheat oven to 400°F (200°C). Slice the top off the garlic head to expose the cloves. Drizzle with 1 tablespoon olive oil and wrap tightly in foil. Roast directly on the oven rack for 30 minutes, until soft and caramelized. Let cool slightly before squeezing out cloves.
  4. While garlic roasts, cut broccoli into bite-sized florets. Toss with 1 tablespoon olive oil, a pinch of salt and pepper. Spread on a baking sheet.
  5. Heat grill, grill pan, or skillet over medium-high. Brush with oil. Remove chicken from marinade and pat dry. Grill chicken 4-5 minutes per side until golden and cooked through (internal temp: 165°F). Let rest 5 minutes before slicing.
  6. While chicken cooks, roast broccoli in the 400°F oven for 12-15 minutes, tossing halfway, until crisp-tender and slightly charred.
  7. Add roasted garlic cloves, 1/2 cup Greek yogurt, 2 tablespoons mayo, 2 tablespoons parmesan, 1 tablespoon lemon juice, 1 tablespoon olive oil, 1/4 teaspoon salt, and black pepper to a blender or food processor. Blend until smooth and creamy. Taste and adjust seasoning or lemon as desired.
  8. Scoop 1/2 cup cooked rice into each bowl. Top with grilled chicken slices, roasted broccoli, and a generous drizzle of creamy garlic sauce. Garnish with fresh parsley or chives and a squeeze of lemon if desired.

Notes

For best results, marinate chicken for at least 20-30 minutes but not overnight. Pat chicken dry before grilling for better sear. Roasting garlic mellows its flavor—don’t substitute raw. Sauce thickens as it sits; thin with water or milk if needed. Swap rice for cauliflower rice for a low-carb version. Store sauce separately for meal prep. Chicken thighs can be used instead of breasts. For dairy-free, use coconut yogurt and vegan mayo.

Nutrition

Keywords: grilled chicken, broccoli bowl, creamy garlic sauce, healthy dinner, meal prep, easy chicken recipe, protein bowl, weeknight dinner, gluten-free option

Find it online: https://norasfoods.com/grilled-chicken-and-broccoli-bowls-recipe-easy-creamy-garlic-sauce-dinner/