Grilled Chicken & Broccoli Bowls

This healthy grilled chicken and broccoli bowl has become my weeknight dinner savior for those evenings when I need something nutritious but don't have hours to spend in the kitchen. The creamy garlic sauce elevates simple ingredients into a restaurant-worthy meal that satisfies both protein needs and vegetable cravings.

I first created this recipe when trying to find tasty ways to incorporate more vegetables into my family's diet. What started as a "healthy option" quickly became requested weekly by my husband who claims the garlic sauce is good enough to eat with a spoon.

Ingredients

• Boneless skinless chicken breasts: provide lean protein and take on marinade flavors beautifully
• Broccoli florets: offer essential vitamins and a perfect texture contrast to the tender chicken
• Olive oil: helps with browning and prevents sticking while adding healthy fats
• Greek yogurt: creates a creamy base for the sauce without heavy cream or mayonnaise
• Fresh garlic cloves: deliver that distinctive aromatic punch that elevates the entire dish
• Lemon juice: brightens the sauce and balances the creaminess with acidity
• Salt and pepper: enhance the natural flavors of both the chicken and the sauce

Step-by-Step Instructions

Marinate the Chicken:

Place chicken breasts in a bowl with olive oil, salt, and pepper, ensuring each piece is thoroughly coated on all sides. Allow to rest for 15 minutes at room temperature which helps the meat cook more evenly and absorb the simple marinade flavors.

Prepare the Broccoli:

Steam broccoli florets until they reach that perfect tender crisp stage, about 3 to 5 minutes. Look for a vibrant green color that indicates they're cooked but still maintain their nutritional value and pleasant texture.

Grill the Chicken:

Heat your grill or grill pan until it's properly hot before adding chicken. Cook for 6 to 7 minutes per side until grill marks form and internal temperature reaches 165°F. This timing ensures juicy chicken that isn't dried out.

Create the Creamy Garlic Sauce:

Combine Greek yogurt, minced garlic, lemon juice, salt and pepper in a bowl, whisking until completely smooth. Let the sauce sit for a few minutes while finishing other components so the garlic flavor can fully infuse the yogurt.

Rest and Slice the Chicken:

Allow grilled chicken to rest for 2 to 3 minutes before slicing against the grain. This critical step allows juices to redistribute throughout the meat, ensuring every bite is moist and flavorful.

Assemble Your Bowl:

Layer steamed broccoli as the base, arrange sliced chicken on top, and generously drizzle with the creamy garlic sauce. The hot components will slightly warm the sauce, creating the perfect temperature contrast.

Save

The garlic sauce is truly the star of this dish. I discovered that letting the minced garlic sit in the yogurt mixture for at least 5 minutes before serving intensifies the flavor dramatically. My children who normally push broccoli around their plates actually ask for seconds when this sauce is involved.

Meal Prep Magic

This recipe shines as a meal prep option. You can grill several chicken breasts at once, steam extra broccoli, and make a double batch of the sauce. Store each component separately in airtight containers in the refrigerator for up to 3 days. When ready to eat, simply reheat the chicken and broccoli briefly in the microwave before adding the cold sauce on top. The temperature contrast between the warm ingredients and cool sauce creates a delightful eating experience.

Customization Options

The basic formula of this bowl can be adapted countless ways to prevent meal boredom. Try swapping broccoli for roasted brussels sprouts or cauliflower. The chicken can be substituted with grilled salmon or even tofu for vegetarians. For the sauce, experiment by adding fresh herbs like dill or chives, or incorporate a teaspoon of Dijon mustard for a different flavor profile. Making these small changes keeps the meal exciting while maintaining its healthy foundation.

Serving Suggestions

These bowls work beautifully on their own, but can be made more substantial by adding a base of brown rice, quinoa, or cauliflower rice. For a dinner party presentation, consider arranging the components in separate sections of a shallow bowl rather than mixing them together. This creates a beautiful color contrast and allows guests to combine flavors as they prefer. A sprinkle of toasted sliced almonds or pine nuts adds a wonderful textural element and nutritional boost.

Recipe FAQs

→ Can I make this dish ahead of time?

Yes! You can grill the chicken and steam the broccoli up to 2 days ahead. Store them separately in airtight containers in the refrigerator. Make the garlic sauce fresh before serving for the best flavor, or store it separately for up to 3 days.

→ What can I substitute for Greek yogurt in the sauce?

Sour cream makes an excellent substitute with a similar tanginess. For dairy-free options, try coconut yogurt or cashew cream with a splash of extra lemon juice to achieve that tangy flavor.

→ How can I cook this without a grill?

You can easily cook the chicken in a skillet over medium-high heat for about 5-7 minutes per side, or bake it in the oven at 425°F (220°C) for 20-25 minutes until it reaches an internal temperature of 165°F (75°C).

→ What other vegetables work well in this bowl?

This versatile dish works great with cauliflower, Brussels sprouts, asparagus, or bell peppers. You can also add some roasted sweet potatoes or quinoa to make it more filling.

→ How spicy is this dish?

This dish is not spicy as prepared. If you prefer some heat, add red pepper flakes to the marinade or a dash of hot sauce to the creamy garlic sauce.

→ Can I use chicken thighs instead of breasts?

Absolutely! Boneless, skinless chicken thighs work wonderfully and often result in juicier meat. Adjust the cooking time slightly as thighs may need an extra minute or two on each side when grilling.