Introduction
Grilled Chicken & Broccoli Bowls have earned a place in the hearts (and stomachs) of food lovers worldwide. This dish strikes a perfect balance between taste and nutrition, making it an ideal meal for lunch, dinner, or even post-workout refueling. The star of this recipe is the grilled chicken, paired with vibrant broccoli and topped with a zesty creamy garlic yogurt sauce — all served over a bed of fluffy rice or quinoa.
Whether you’re aiming for clean eating, muscle gain, or simply a flavor-packed dish, this bowl has your name on it.
Ingredients
For the Chicken & Broccoli:
2 boneless, skinless chicken breasts (about 400g)
2 cups (200g) fresh broccoli florets
2 tablespoons olive oil
Salt and freshly ground black pepper to taste
For the Creamy Garlic Sauce:
½ cup (120g) plain Greek yogurt
2 garlic cloves, finely minced
1 tablespoon lemon juice (freshly squeezed)
1 tablespoon chopped fresh parsley
¼ teaspoon paprika
Salt and pepper to taste
For Serving:
2 cups cooked white rice, brown rice, or quinoa
Method
1. Marinate & Grill Chicken:
Rub the chicken breasts with 1 tablespoon olive oil, salt, and pepper.
Preheat your grill or grill pan to medium-high heat.
Grill the chicken for about 5–7 minutes on each side or until the internal temperature reaches 165°F (74°C).
Once done, let the chicken rest for a few minutes, then slice into strips.
2. Prepare the Broccoli:
Toss broccoli florets in 1 tablespoon olive oil, a pinch of salt, and black pepper.
Grill or roast the broccoli at 400°F (200°C) for 15–20 minutes until tender with slightly crispy edges.
3. Make the Creamy Garlic Sauce:
In a small bowl, mix together the Greek yogurt, garlic, lemon juice, parsley, paprika, salt, and pepper.
Adjust seasoning to your taste and chill in the fridge while assembling the bowl.
4. Assemble the Bowl:
Place a scoop of cooked rice or quinoa into each serving bowl.
Arrange sliced grilled chicken and broccoli on top.
Generously drizzle with the creamy garlic sauce.
Garnish with additional parsley if desired.
History of the Dish
Bowls like these are inspired by global cuisines — particularly Mediterranean and Asian influences — that emphasize balanced eating with lean proteins, greens, and whole grains. Yogurt-based sauces trace back to Greek and Middle Eastern traditions, offering flavor without heaviness.
Benefits
High Protein: The chicken and Greek yogurt contribute to a protein-packed meal ideal for muscle repair and satiety.
Rich in Fiber: Broccoli and quinoa help support digestion and heart health.
Low in Saturated Fat: This dish uses heart-healthy olive oil and avoids heavy cream-based sauces.
Nutrient-Dense: Broccoli provides vitamins C, K, and A, along with antioxidants.
Nutritional Information (Per Serving Approximate)
Note: Values may vary based on the portion size and ingredients used.
Conclusion
This Grilled Chicken & Broccoli Bowl is a beautiful harmony of nutrition and flavor. Whether you’re meal-prepping for the week or craving a wholesome homemade dinner, it’s quick to prepare and endlessly customizable. Add some chili flakes for a kick, or swap rice for cauliflower rice for a low-carb version.
Who Will Love This?
Fitness lovers for its high protein content
Busy professionals for its easy meal prep potential
Foodies for the creamy, zesty garlic sauce
Parents for getting kids to eat broccoli without a fuss
If you’d like, I can also turn this into a printable PDF or adjust it for keto, paleo, or vegan diets. Want to do that?