Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce

Why This Recipe Is a Great Choice

These bowls are a weeknight winner: simple grilling, quick-steamed broccoli, and a tangy, cooling sauce pull everything together with very little fuss. They’re built on pantry-friendly staples and come together in about half an hour if your rice is ready. If you like hearty grain bowls with bright veggies, you might also enjoy our chicken and sweet potato bowls for another balanced dinner idea. This recipe is versatile enough to swap brown rice for quinoa or to double up for meal prep.

Flavor and Texture

Grilled chicken gives a smoky, caramelized crust that contrasts with the tender, juicy interior. Steamed broccoli keeps a pleasant snap and vibrant color so the bowl feels fresh and lively. The creamy garlic sauce blends tang from Greek yogurt with lemon brightness and a little richness from light mayo, creating a silky dressing that coats each bite without overpowering the ingredients. A pinch of paprika adds warmth while salt and pepper let the natural flavors shine. Serve hot for the best contrast between warm grains and cool, creamy sauce.

Ingredients

• For the bowls:
• 2 medium boneless, skinless chicken breasts
• 4 cups fresh broccoli florets
• 2 cups cooked brown rice (or quinoa)
• 1 tbsp olive oil
• Salt and pepper, to taste
• Pinch of paprika (optional)
• For the creamy garlic sauce:
• ½ cup plain nonfat Greek yogurt
• 2 tbsp light mayonnaise
• 2 garlic cloves, minced
• 1 tbsp lemon juice
• 1–2 tbsp water (to thin)
• Salt and pepper, to taste

Step by Step Instructions

1. Preheat a grill or a grill pan over medium-high heat.
2. Pat chicken dry and season both sides with salt, pepper, and paprika.
3. Brush chicken lightly with olive oil.
4. Grill chicken for about 6 to 7 minutes per side until the internal temperature reaches 165°F (74°C).
5. Transfer chicken to a cutting board and let rest for a few minutes, then slice.
6. While the chicken grills, steam broccoli florets for 4 to 5 minutes until bright green and just tender.
7. In a small bowl, whisk together Greek yogurt, light mayonnaise, minced garlic, lemon juice, and 1 tablespoon water; season with salt and pepper and thin with up to 1 more tablespoon of water if needed.
8. Divide cooked rice evenly among four bowls, top with sliced chicken and steamed broccoli, and drizzle the creamy garlic sauce over each bowl just before serving.

Tips for Best Results

Trim extra fat from chicken for even grilling and pound thicker areas slightly so the breasts cook at the same rate. If you don’t have a grill pan, a heavy skillet with a touch of oil works well and still gives good color. Toasting cooked rice briefly in a skillet with a little sesame oil or olive oil adds a toasty note and keeps the grains from clumping. For a brighter sauce, add a little more lemon juice; for a milder garlic flavor, briefly blanch or roast the garlic before mincing. Garnish with chopped parsley or a sprinkle of red pepper flakes for color and subtle heat.

Storage and Make Ahead

Store components separately in airtight containers: grilled chicken and steamed broccoli will keep 3 to 4 days in the refrigerator, rice 3 to 5 days, and the sauce about 3 days. Assemble bowls only when ready to eat to preserve texture; keep sauce chilled and add just before serving. For freezing, freeze cooked rice alone and reheat gently; avoid freezing the yogurt-based sauce.

Final Thought

This bowl balances speed, nutrition, and satisfying flavor with a creamy sauce that feels indulgent without extra fuss. It’s perfect for busy nights or a simple meal-prep rotation. Small swaps different grains or a squeeze more lemon make it easy to personalize.

Conclusion

For the original inspiration and a quick reference, see this detailed version of the recipe at Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce recipe on Umami.

FAQ

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