Compelling title: Grilled Chicken Broccoli Bowls for Quick Healthy Weeknight Meals

These bowls deliver grilled protein, bright veggies, and a creamy garlic sauce that feels indulgent without the fuss, ready in about 30 minutes. Perfect for meal prep or a fast family dinner.

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These bowls are a weeknight hero, delivering grilled protein, bright veggies, and a creamy garlic sauce that feels indulgent without the fuss. Ready in about 30 minutes with pantry-friendly ingredients, they are perfect for meal prep or a fast family dinner.

Why this recipe works

• Balanced textures, juicy grilled chicken and tender-crisp broccoli, make every bite satisfying.
• A creamy garlic sauce brings flavor without weighing the dish down.
• Versatile base, use rice or quinoa for gluten-free or higher protein needs.
• Easy to scale and ideal for make-ahead lunches, with simple reheating.

If you enjoy bold weeknight chicken dishes, try this blackened chicken alfredo recipe for another creamy favorite.

Ingredients

• 1.5 lbs boneless, skinless chicken breasts, pounded to even thickness
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika, smoked paprika recommended
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1/4 cup Greek yogurt, full-fat preferred
• 2 tablespoons mayonnaise
• 2 cloves garlic, minced
• 1 tablespoon lemon juice, freshly squeezed
• 1 teaspoon Dijon mustard
• 4 cups broccoli florets, fresh
• 4 cups cooked rice or quinoa, prepare ahead or while cooking other components
• 1 cup cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1 avocado, sliced
• Fresh parsley, for garnish

Ingredient notes and substitutions

• Chicken, use thighs if you prefer darker meat, adjust cooking time down slightly for smaller pieces.
• Greek yogurt, swap with sour cream for richer flavor, or use dairy-free yogurt for a vegan-adjacent sauce.
• Mayonnaise adds creaminess, replace with more Greek yogurt to cut calories.
• Rice or quinoa, quinoa gives a protein boost and cooks in about 15 minutes, brown rice will take closer to 40 minutes.

Photo of ingredients laid out

Where to find specialty items

• Smoked paprika and Dijon mustard are common at most grocery stores and online markets.
• For high protein alternatives and inspiration, you might like this chicken enchiladas with green sauce recipe.

STEP-BY-STEP

1. If rice or quinoa is not already cooked, start that first as it takes 20 to 45 minutes depending on your choice.
2. Pound the chicken breasts to an even 3/4-inch thickness using a meat mallet.
3. Mix the garlic powder, paprika, salt, and pepper in a small bowl, then rub this seasoning thoroughly over both sides of each breast. Let them sit for 5 to 10 minutes at room temperature.
4. Heat the olive oil in a grill pan over medium-high heat until it shimmers. Add the chicken breasts and cook undisturbed for 6 to 8 minutes until they release easily and have grill marks. Flip and cook another 6 to 8 minutes until internal temperature reaches 165°F. Let rest for 5 minutes before slicing.
5. While the chicken grills, whisk together the Greek yogurt, mayonnaise, minced garlic, lemon juice, and Dijon mustard in a small bowl until smooth. Season with salt and pepper to taste. Add water one teaspoon at a time if too thick, the sauce should be creamy but pourable.
6. Steam the broccoli florets for 3 to 4 minutes until bright green and tender-crisp with a slight bite. Drain immediately and set aside.
7. Assemble each bowl by placing 1 cup of your pre-cooked rice or quinoa as the base. Top with sliced grilled chicken, steamed broccoli, cherry tomatoes, red onion slices, and avocado. Drizzle generously with creamy garlic sauce and finish with fresh parsley.

For more creamy sauce ideas and swaps, see these creamy white chicken chili recipes.

Visual cues and checkpoints

• Chicken should register 165°F and be slightly springy.
• Broccoli must be bright green and not mushy.
• Sauce should coat a spoon and pour slowly.

Tips for success at each stage

• Rest the chicken for juicy slices, always check internal temp.
• Steam broccoli in a covered pot to keep color.
• Thin the sauce slowly to avoid overwatering.

TIPS & VARIATIONS

Make-ahead and storage instructions

• Store components separately in airtight containers for up to 4 days. Reheat chicken and rice, then add fresh avocado and sauce.
• Freeze grilled chicken sliced for up to 2 months, thaw overnight in the fridge.

Recipe variations

• Low-carb, swap rice for cauliflower rice and skip mayonnaise.
• Vegan-style, use grilled tofu and dairy-free yogurt.
• Spicy, add a pinch of cayenne to the chicken rub.
• Mediterranean, swap cherry tomatoes for roasted peppers and add feta.

Serving suggestions

• Serve with lemon wedges and extra parsley.
• Add toasted almonds for crunch.

Pro tips for best results

• Use a hot grill pan for quick sear.
• Pat chicken dry before seasoning for better browning.
• Slice avocado just before serving to prevent browning.

Find a high-protein sauce alternative in this high protein alfredo sauce guide, it pairs well with grilled chicken bowls.

COMMON MISTAKES TO AVOID

1. Overcooking chicken, it becomes dry, fix by checking temperature early and resting before slicing. See this chicken and shrimp alfredo sauce for tips on keeping proteins moist.
2. Steaming broccoli too long, result is limp texture, prevent by timing 3 to 4 minutes and cooling quickly.
3. Sauce too thin, it will not coat ingredients, thicken with more yogurt or reduce water addition.
4. Sauce too thick, it will not drizzle well, thin with water one teaspoon at a time.
5. Undercooked rice or quinoa, it gives a gritty bite, start grains first and test for tenderness before assembly.
6. Not resting chicken, juices will run out when cut, always rest 5 minutes.
7. Overcrowding the grill pan, it steams instead of sears, cook in batches if needed.

Enjoy these bowls as a reliable weeknight option, and save the recipe pin for quick access during busy evenings.

Grilled Chicken Broccoli Bowls

These bowls deliver grilled protein, bright veggies, and a creamy garlic sauce that feels indulgent without the fuss, ready in about 30 minutes. Perfect for meal prep or a fast family dinner.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 15 minutes mins

Total Time 30 minutes mins

Course Dinner, Main Course

Cuisine American

Servings 4 servings

Calories 500 kcal

Ingredients

  

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For the Chicken

• 1.5 lbs boneless, skinless chicken breasts, pounded to even thickness Use thighs for darker meat; adjust cooking time for smaller pieces.
• 2 tablespoons olive oil Heat in grill pan for cooking.
• 1 teaspoon garlic powder
• 1 teaspoon paprika, smoked paprika recommended
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper

For the Creamy Garlic Sauce

• 1/4 cup Greek yogurt, full-fat preferred Can substitute with sour cream or dairy-free yogurt.
• 2 tablespoons mayonnaise Replace with more yogurt to reduce calories.
• 2 cloves garlic, minced
• 1 tablespoon lemon juice, freshly squeezed
• 1 teaspoon Dijon mustard

For the Bowls

• 4 cups broccoli florets, fresh Steam until bright green and tender-crisp.
• 4 cups cooked rice or quinoa Prepare ahead or while cooking other components.
• 1 cup cherry tomatoes, halved
• 1/2 medium red onion, thinly sliced
• 1 medium avocado, sliced Slice just before serving to prevent browning.
• Fresh parsley, for garnish

Instructions

 

Preparation

• If rice or quinoa is not already cooked, start that first as it takes 20 to 45 minutes depending on your choice.
• Pound the chicken breasts to an even 3/4-inch thickness using a meat mallet.
• Mix the garlic powder, paprika, salt, and pepper in a small bowl, then rub this seasoning thoroughly over both sides of each breast. Let them sit for 5 to 10 minutes at room temperature.

Cooking

• Heat the olive oil in a grill pan over medium-high heat until it shimmers.
• Add the chicken breasts and cook undisturbed for 6 to 8 minutes until they release easily and have grill marks.
• Flip and cook another 6 to 8 minutes until the internal temperature reaches 165°F. Let rest for 5 minutes before slicing.
• While the chicken grills, whisk together the Greek yogurt, mayonnaise, minced garlic, lemon juice, and Dijon mustard in a small bowl until smooth. Season with salt and pepper to taste. Add water one teaspoon at a time if too thick.
• Steam the broccoli florets for 3 to 4 minutes until bright green and tender-crisp with a slight bite. Drain immediately and set aside.

Assembly

• Assemble each bowl by placing 1 cup of your pre-cooked rice or quinoa as the base.
• Top with sliced grilled chicken, steamed broccoli, cherry tomatoes, red onion slices, and avocado.
• Drizzle generously with creamy garlic sauce and finish with fresh parsley.

Notes

Store components separately in airtight containers for up to 4 days. Reheat chicken and rice, then add fresh avocado and sauce. Freeze grilled chicken sliced for up to 2 months, thaw overnight in the fridge. Use a hot grill pan for quick sear. Pat chicken dry before seasoning for better browning.

Nutrition

Serving: 1gCalories: 500kcalCarbohydrates: 45gProtein: 40gFat: 15gSaturated Fat: 3gSodium: 600mgFiber: 5gSugar: 4g

Keyword Broccoli Bowls, Creamy Garlic Sauce, Easy Dinner, Grilled Chicken, Healthy Meals

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