⭐ Grilled Chicken & Broccoli Bowls
with Creamy Mediterranean Garlic Sauce
Protein-packed • Fresh • Clean ingredients • Meal-prep friendly
🥘 Ingredients (4 bowls)
For the Chicken
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1 lb (450g) chicken breasts or thighs
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2 tbsp extra-virgin olive oil
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3 cloves garlic, minced
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Juice of 1 lemon
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1 tsp lemon zest
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1 tsp paprika
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1 tsp dried oregano
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½ tsp cumin
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½ tsp black pepper
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½ tsp salt
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Optional: ¼ tsp chili flakes
For the Broccoli + Veggies
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3 cups broccoli florets
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1 tbsp olive oil
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½ tsp garlic powder
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Salt & pepper
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1 cup cherry tomatoes (optional)
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1 cup cooked quinoa, couscous, or brown rice (pick your base)
For the Creamy Mediterranean Garlic Sauce
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1 cup Greek yogurt (or ½ yogurt + ½ tahini for richness)
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2 tbsp olive oil
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2 cloves garlic, finely grated
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1–2 tbsp lemon juice
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1 tbsp Dijon mustard
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1 tsp honey (optional)
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½ tsp salt
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½ tsp black pepper
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1 tbsp chopped fresh dill or parsley
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Water to thin (only if needed)
👩🍳 Instructions
🔸 1. Marinate the Chicken
In a bowl combine:
olive oil • garlic • lemon juice • zest • paprika • oregano • cumin • salt • pepper.
Add chicken and coat well.
Marinate 20 minutes (or up to 4 hours for deeper flavor).
🔸 2. Grill or Pan-Sear the Chicken
Heat grill or skillet on medium-high.
Cook chicken:
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5–6 minutes per side (breasts)
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6–7 minutes per side (thighs)
Cook until golden with light char marks.
Let rest 5 minutes, then slice.
🔸 3. Roast or Steam Broccoli
Option A: Roasted (Mediterranean-style)
Toss broccoli with olive oil, garlic powder, salt, and pepper.
Roast at 425°F / 220°C for 15 minutes until slightly charred.
Option B: Steamed
Steam 5–6 minutes until bright green and tender.
🔸 4. Make the Creamy Garlic Sauce
Whisk together:
Greek yogurt • olive oil • garlic • lemon juice • Dijon • honey • herbs • salt • pepper.
Adjust thickness → add a splash of water if needed.
Taste → add more lemon or garlic to preference.
(You want a rich, tangy, creamy Mediterranean sauce.)
🔸 5. Assemble the Bowls
In each bowl add:
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½–1 cup quinoa / couscous / brown rice
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A handful of broccoli
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Cherry tomatoes (optional)
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Sliced grilled chicken
Drizzle generously with creamy garlic sauce.
Garnish with parsley, dill, or a splash of olive oil.
🌿 Mediterranean Boost Options
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Add olives or feta on top
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Add roasted red peppers
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Sprinkle za’atar or sumac
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Add cucumbers for freshness
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Add hummus for extra creaminess
🍽️ Nutrition (approx. per bowl)
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Calories: ~420
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Protein: ~38g
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Healthy fats from olive oil
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High fiber from broccoli + grains
