Description
These Grilled Chicken Broccoli Bowls with Creamy Garlic Sauce are the ultimate healthy yet satisfying dinner. Juicy grilled chicken, crisp-tender broccoli, fluffy rice, and a rich homemade garlic cream sauce come together in one balanced, flavor-packed bowl. Perfect for meal prep, family dinners, or weeknight meals, this recipe is high in protein, customizable, and ready to impress.
Ingredients
Scale
For the Chicken and Bowls:
- 1.5 lbs (680g) boneless, skinless chicken breasts
- 2 tbsp olive oil
- 2 tbsp lemon juice
- 1 tsp garlic powder
- 1 tsp paprika
- Salt and black pepper, to taste
- 4 cups broccoli florets
- 2 cups cooked rice, brown rice, or quinoa
For the Creamy Garlic Sauce:
- 2 tbsp butter
- 4 cloves garlic, minced
- 1 tbsp all-purpose flour
- ¾ cup (180ml) chicken broth
- ¾ cup (180ml) milk
- ½ cup (50g) grated Parmesan cheese
- 2 tbsp cream cheese
- Salt and black pepper, to taste
Instructions
- Marinate chicken: Whisk olive oil, lemon juice, garlic powder, paprika, salt, and pepper. Coat chicken and marinate for 20–30 minutes.
- Grill chicken: Preheat grill or grill pan. Cook chicken 5–6 minutes per side until done. Rest 5 minutes before slicing.
- Cook broccoli: Steam for 4–5 minutes until tender, or sauté in olive oil with a pinch of salt.
- Make sauce: Melt butter in saucepan, sauté garlic 1 minute. Whisk in flour, then gradually add broth and milk until smooth. Simmer until slightly thickened. Stir in cream cheese and Parmesan. Season with salt and pepper.
- Assemble bowls: Divide rice among 4 bowls, top with chicken and broccoli, and spoon garlic sauce over everything. Garnish as desired.
Notes
- Flatten chicken breasts for even grilling and juicier results.
- Don’t overcook broccoli — a slight crunch adds contrast to the creamy sauce.
- Use freshly minced garlic for the best flavor.
- Swap rice with quinoa or cauliflower rice for lower-carb bowls.
- Sauce can be made ahead and stored in the fridge for 2–3 days.
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Category: Dinner, Healthy, Chicken, Bowl Meals
- Method: Grilled
- Cuisine: American-Inspired
Nutrition
- Serving Size: 1 bowl
- Calories: 510
- Sugar: 4g
- Sodium: 720mg
- Fat: 21g
- Saturated Fat: 9g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 5g
- Protein: 43g
- Cholesterol: 110mg
Keywords: Chicken and Broccoli Bowl, Healthy Chicken Dinner Ideas, Garlic Sauce for Chicken, Meal Prep Chicken Bowls