🥗 Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce

High-Protein, Balanced & Flavor-Packed

📖 Description

These Grilled Chicken & Broccoli Bowls are a simple yet satisfying Mediterranean-inspired meal. Juicy herb-marinated chicken pairs beautifully with tender roasted broccoli and a creamy garlic yogurt sauce made with heart-healthy olive oil.

It’s the perfect balance of lean protein, fiber-rich vegetables, and healthy fats — ideal for meal prep, post-workout meals, or a nourishing family dinner.

🛒 Ingredients (Serves 4)

For the Chicken:

• 1 lb (450 g) boneless, skinless chicken breasts

• 2 tablespoons extra virgin olive oil

• 2 cloves garlic, minced

• Juice of 1 lemon

• 1 teaspoon dried oregano

• ½ teaspoon paprika

• Salt and black pepper to taste

For the Broccoli:

• 4 cups broccoli florets

• 1 tablespoon olive oil

• Salt and pepper

For the Creamy Garlic Sauce:

• 1 cup plain Greek yogurt

• 1–2 cloves garlic, finely grated

• 1 tablespoon olive oil

• 1 tablespoon lemon juice

• 1 tablespoon chopped fresh parsley or dill

• Salt to taste

Optional bowl additions:

• Brown rice, quinoa, or couscous

• Cherry tomatoes

• Sliced cucumber

• Avocado slices

👩‍🍳 Instructions

1️⃣ Marinate the Chicken

In a bowl, mix olive oil, garlic, lemon juice, oregano, paprika, salt, and pepper.
Coat chicken well and marinate for at least 20 minutes (up to 4 hours for deeper flavor).

2️⃣ Cook the Broccoli

Preheat oven to 400°F (200°C).
Toss broccoli with olive oil, salt, and pepper.
Roast for 15–20 minutes until tender with lightly crisp edges.

(Or steam lightly for a softer texture.)

3️⃣ Grill the Chicken

Heat grill pan or outdoor grill to medium-high.
Cook chicken 5–6 minutes per side until internal temperature reaches 165°F (75°C).
Rest for 5 minutes before slicing.

4️⃣ Make the Creamy Garlic Sauce

In a small bowl, mix Greek yogurt, garlic, olive oil, lemon juice, herbs, and salt.
Adjust thickness with a splash of water if needed.

5️⃣ Assemble the Bowls

Add rice or grain (if using).
Top with broccoli and sliced grilled chicken.
Drizzle generously with creamy garlic sauce.
Garnish with fresh herbs and a squeeze of lemon.

🍽️ Serving Suggestions

• Serve warm with quinoa for a Mediterranean grain bowl

• Make it low-carb by skipping grains

• Add olives or feta for extra Mediterranean flair

🌿 Mediterranean Benefits

✔ High in lean protein
✔ Rich in fiber
✔ Contains probiotics (Greek yogurt)
✔ Heart-healthy olive oil
✔ Balanced macronutrients

❓ Q & A

Q1: Can I use chicken thighs instead?

Yes! Thighs are juicier and work beautifully.

Q2: Can I make this dairy-free?

Substitute Greek yogurt with a dairy-free yogurt alternative or tahini-based garlic sauce.

Q3: Is this good for meal prep?

Absolutely. Store components separately for up to 4 days.

Q4: Can I air-fry the chicken?

Yes, cook at 375°F (190°C) for 15–18 minutes, flipping halfway.

Q5: How can I make it spicy?

Add chili flakes or a pinch of cayenne to the marinade or sauce.