A High-Protein, Meal-Prep Friendly Dinner You’ll Crave All Week (Better Than Takeout!)
1. Introduction
If you’re craving something healthy, filling, and packed with flavor, these Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce are about to become your new favorite meal. Juicy grilled chicken, tender-crisp broccoli, and a rich yet balanced garlic sauce come together in one satisfying bowl.
This dish is a winner because it’s:
- High in protein
- Perfect for meal prep
- Customizable for low-carb or keto diets
- Ready in under 40 minutes
It’s the kind of meal that feels indulgent but still fits into a clean, balanced lifestyle.
2. Ingredients (Shopping List)
For the Grilled Chicken
- 1½ lbs boneless, skinless chicken breasts
- 2 tbsp olive oil (extra virgin)
- 1 tsp garlic powder
- 1 tsp smoked paprika
- ½ tsp black pepper
- ¾ tsp salt
- 1 tsp Italian seasoning
- 1 tbsp fresh lemon juice
For the Broccoli
- 4 cups fresh broccoli florets
- 1 tbsp olive oil
- ¼ tsp salt
- ¼ tsp black pepper
For the Creamy Garlic Sauce
- ½ cup mayonnaise (Hellmann’s or Duke’s recommended)
- ¼ cup plain Greek yogurt (full-fat for best flavor)
- 4 cloves garlic, finely minced
- 1 tbsp lemon juice
- 1 tbsp olive oil
- 2–3 tbsp milk (to thin sauce)
- Salt & pepper to taste
Optional Bowl Add-Ins
- Cooked rice, quinoa, or cauliflower rice
- Red pepper flakes
- Fresh parsley or chives
3. Essential Kitchen Tools & Appliances
- Outdoor grill or grill pan
- Large mixing bowls
- Measuring cups & spoons
- Sharp chef’s knife
- Cutting board
- Tongs
- Whisk
- Small bowl for sauce
- Meat thermometer (highly recommended)
4. Preparation Steps (Step-by-Step)
- Marinate the Chicken
In a large bowl, add olive oil, lemon juice, and all chicken seasonings. Toss chicken until evenly coated. Let rest for 10–20 minutes. - Prep the Broccoli
Wash and cut broccoli into even florets. Toss with olive oil, salt, and pepper. Set aside. - Make the Garlic Sauce
In a bowl, whisk together mayonnaise, Greek yogurt, garlic, lemon juice, olive oil, salt, and pepper. Slowly add milk until smooth and drizzle-ready. Refrigerate until needed.
5. Cooking Instructions
Grill the Chicken
- Preheat grill to medium-high heat (400°F)
- Grill chicken for 5–7 minutes per side
- Internal temperature should reach 165°F
- Rest chicken for 5 minutes, then slice
Pro Tip: Don’t press the chicken while grilling—it keeps the meat juicy.
Cook the Broccoli
Option 1: Grill
- Grill broccoli in a basket for 6–8 minutes, turning once
Option 2: Stovetop
- Sauté in a pan over medium-high heat for 5–6 minutes until tender-crisp
6. Serving Suggestions
Build your bowl like this:
- Base of rice, quinoa, or cauliflower rice
- Sliced grilled chicken
- Roasted or grilled broccoli
- Generous drizzle of creamy garlic sauce
Garnish Ideas:
- Fresh parsley
- Chili flakes
- Lemon zest
Great Side Options:
- Simple cucumber salad
- Roasted sweet potatoes
- Garlic bread (for a treat)
7. Additional Tips & Variations
- Low-Carb/Keto: Use cauliflower rice
- Dairy-Free: Swap yogurt with dairy-free yogurt
- Extra Flavor: Add grated Parmesan to the sauce
- Spicy Kick: Mix hot sauce or sriracha into the sauce
- Meal Prep: Stores perfectly for 4 days
8. Nutrition Details (Per Serving – Approx.)
| Nutrient | Amount |
|---|---|
| Calories | 520 kcal |
| Protein | 45 g |
| Carbohydrates | 18 g |
| Fat | 30 g |
| Fiber | 4 g |
| Sugar | 3 g |
| Sodium | 620 mg |
Values may vary based on portion size and sides.
9. FAQ Section
Q: How do I store leftovers?
A: Store in an airtight container in the fridge for up to 4 days.
Q: Can I use chicken thighs instead?
A: Yes! They’re juicier—just grill a few minutes longer.
Q: Can I bake instead of grill?
A: Absolutely. Bake at 425°F for 20–25 minutes.
Q: Is the sauce healthy?
A: It’s balanced, but you can lighten it by using all Greek yogurt.
Q: Can I freeze it?
A: Freeze chicken and broccoli separately. Make sauce fresh.
10. Wrap-Up
These Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce prove that healthy food doesn’t have to be boring. They’re flavorful, satisfying, and perfect for busy weeknights or meal prep Sundays.
Fun Fact: Garlic-based sauces have been used in Mediterranean cooking for centuries—this modern bowl is a tasty nod to those classic flavors.
