I lean on these hearty bowls when I want something fresh, filling, and weeknight-simple. Juicy grilled chicken, charred broccoli, and fluffy rice get a generous drizzle of a tangy, creamy garlic sauce that I whisk together in minutes.

Why You’ll Love This Recipe

I can marinate the chicken while I cook the rice, grill everything in under 20 minutes, and assemble bowls that feel balanced and customizable. I keep the sauce light with Greek yogurt, I add heat if I’m in the mood, and I swap bases (rice, quinoa, cauliflower rice) without changing the method.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

For the chicken and broccoli

• 1 1/2 pounds boneless, skinless chicken breasts or thighs

• 1 large head broccoli, cut into florets (about 5 cups)

• 2 tablespoons olive oil (divided)

• 1 teaspoon kosher salt, 1/2 teaspoon black pepper

• 1 teaspoon smoked paprika

• 1/2 teaspoon garlic powder

• 1/2 teaspoon dried oregano or Italian seasoning

• 1 lemon, halved (zest for marinade, wedges for serving)

For the creamy garlic sauce

• 3/4 cup plain Greek yogurt (whole milk for extra creaminess)

• 1–2 tablespoons mayonnaise or olive oil (optional, for richness)

• 2–3 cloves garlic, finely grated or minced

• 1 tablespoon fresh lemon juice

• 1 teaspoon honey or maple syrup

• 1–3 tablespoons water to thin

• Pinch of salt and black pepper

For the bowls

• 4 cups cooked rice or quinoa (about 1 1/3 cups dry before cooking)

• 1 small avocado, sliced (optional)

• 1/4 cup chopped fresh parsley or chives

• Red pepper flakes or chili crisp (optional)

Directions

1. I cook the base: I make the rice or quinoa according to package directions and keep it warm.

2. I marinate the chicken: In a bowl, I toss chicken with 1 tablespoon olive oil, lemon zest, smoked paprika, garlic powder, oregano, 1/2 teaspoon salt, and a few grinds of pepper. I let it sit while I heat the grill.

3. I prep the broccoli: I toss the florets with the remaining 1 tablespoon olive oil and a pinch of salt and pepper.

4. I make the sauce: In a small bowl, I whisk yogurt, mayonnaise (or olive oil), garlic, lemon juice, honey, a pinch of salt and pepper, and enough water to reach a pourable consistency. I adjust salt and lemon to taste.

5. I grill: Over medium-high heat (oiled grates or grill pan), I grill the chicken 5–7 minutes per side for breasts (4–6 minutes per side for thighs), until the internal temperature reaches 165°F (74°C). I grill the broccoli in a grill basket or directly on the grates 6–8 minutes, turning until crisp-tender and charred in spots.

6. I rest and slice: I let the chicken rest 5 minutes, then slice across the grain.

7. I assemble: I divide rice between bowls, top with chicken and broccoli, spoon on the creamy garlic sauce, and finish with herbs, red pepper flakes, and lemon wedges.

Servings and timing

I plan on 4 servings.
Prep time: 15 minutes (plus 10–20 minutes marinating if I have time)
Cook time: 18–22 minutes
Total time: 35–45 minutes

Variations

• Citrus-herb: I swap smoked paprika for lemon pepper and add fresh dill to the sauce.

• Spicy: I add 1/2 teaspoon cayenne or chili powder to the chicken and swirl hot sauce into the garlic sauce.

• Teriyaki-style: I marinate in teriyaki sauce, grill as directed, and thin the garlic sauce with a splash of soy and rice vinegar.

• Low-carb: I use cauliflower rice as the base and add extra broccoli.

• Vegetarian: I grill marinated tofu or halloumi in place of chicken and keep everything else the same.

• Dairy-free: I make the sauce with mayo plus a spoon of tahini and water to thin, skipping the yogurt.

storage/reheating

I store chicken, broccoli, rice, and sauce separately in airtight containers. I refrigerate for 3–4 days. I reheat chicken, broccoli, and rice gently in a skillet over medium heat or in the microwave until hot, then I add the cold sauce right before serving. I freeze cooked chicken and rice up to 2 months; I don’t freeze the broccoli or sauce so the texture stays pleasant.

FAQs

Can I use frozen broccoli?

I can—if I thaw it first and pat it dry. I roast or grill it straight from thawed so it chars instead of steaming.

What if I don’t have an outdoor grill?

I use a cast-iron grill pan or a hot skillet. I cook the chicken as directed and either pan-sear the broccoli or roast it at 425°F (220°C) for 12–15 minutes.

Breasts or thighs—what works best?

I use either. Breasts are lean and quick; thighs stay extra juicy and are more forgiving. I just cook to 165°F (74°C).

How do I keep the garlic sauce from tasting harsh?

I grate the garlic very fine and let the sauce rest 5–10 minutes so the flavors mellow. If it’s still sharp, I add a touch more honey and a splash of water.

Can I meal-prep these bowls?

I can. I portion rice, chicken, and broccoli into containers, keep the sauce separate, and add it after reheating for the best texture.

Conclusion

I love how these bowls deliver smoky grilled chicken, crisp-tender broccoli, and a bright, creamy garlic sauce with hardly any fuss. I can switch up the base, tweak the seasoning, and still land a satisfying dinner that holds up beautifully for meal prep.

Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce

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• Author: Evee
• Total Time: 35–45 minutes
• Yield: 4 bowls
• Diet: Halal

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Description

Hearty grilled bowls with juicy chicken, charred broccoli, and fluffy rice, all finished with a quick tangy-creamy garlic yogurt sauce—fresh, filling, and weeknight-simple.

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Ingredients

1 1/2 lb (680 g) boneless, skinless chicken breasts or thighs

1 large head broccoli, cut into florets (about 5 cups)

2 tbsp olive oil, divided

1 tsp kosher salt, divided

1/2 tsp black pepper, divided

1 tsp smoked paprika

1/2 tsp garlic powder

1/2 tsp dried oregano or Italian seasoning

1 lemon, zested (plus wedges for serving)

3/4 cup plain Greek yogurt (whole milk for extra creaminess)

1–2 tbsp mayonnaise or olive oil (optional, for richer sauce)

2–3 cloves garlic, finely grated or minced

1 tbsp fresh lemon juice

1 tsp honey or maple syrup

1–3 tbsp water, to thin the sauce

4 cups cooked rice or quinoa (about 1 1/3 cups dry before cooking)

1 small avocado, sliced (optional)

1/4 cup chopped fresh parsley or chives

Red pepper flakes or chili crisp, to taste (optional)

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Instructions

1. Cook the base: Prepare rice or quinoa according to package directions; keep warm.
2. Marinate chicken: In a bowl, toss chicken with 1 tbsp olive oil, lemon zest, smoked paprika, garlic powder, oregano, 1/2 tsp salt, and a few grinds of pepper. Let stand while the grill heats (10–20 minutes if time allows).
3. Prep broccoli: Toss florets with remaining 1 tbsp olive oil, a pinch of salt, and pepper.
4. Make sauce: Whisk yogurt, optional mayo/olive oil, garlic, lemon juice, honey, a pinch of salt and pepper, and enough water to reach a pourable consistency. Adjust salt and lemon to taste; set aside.
5. Grill: On oiled grates (or grill pan) over medium-high heat, grill chicken 5–7 minutes per side for breasts or 4–6 minutes per side for thighs, until the internal temperature reaches 165°F (74°C). Grill broccoli in a basket or directly on the grates 6–8 minutes, turning, until charred in spots and crisp-tender.
6. Rest & slice: Let chicken rest 5 minutes, then slice across the grain.
7. Assemble: Divide rice between 4 bowls. Top with sliced chicken and broccoli. Spoon over creamy garlic sauce and finish with herbs, red pepper flakes, and lemon wedges. Add avocado if using.

Notes

No outdoor grill? Use a cast-iron grill pan or hot skillet. Roast broccoli at 425°F/220°C for 12–15 minutes if preferred.

Frozen broccoli: Thaw and pat very dry so it chars instead of steaming.

Spice it up: Add 1/2 tsp cayenne or chili powder to the chicken; swirl hot sauce into the garlic sauce.

Citrus-herb swap: Use lemon pepper in place of smoked paprika and add fresh dill to the sauce.

Low-carb: Serve over cauliflower rice and add extra broccoli.

Vegetarian: Substitute marinated grilled tofu or halloumi.

Dairy-free sauce: Use mayo plus 1 tbsp tahini and water to thin; skip yogurt.

Meal prep: Store chicken, broccoli, base, and sauce separately; add sauce after reheating for best texture.

Tender chicken tip: Don’t overcook—pull at 165°F/74°C and rest before slicing.

• Prep Time: 15 minutes (plus 10–20 minutes marinating, optional)
• Cook Time: 18–22 minutes
• Category: Main Course
• Method: Grilling
• Cuisine: Mediterranean-Inspired

Nutrition

• Serving Size: 1 bowl
• Calories: 560
• Sugar: 5 g
• Sodium: 520 mg
• Fat: 17 g
• Saturated Fat: 4 g
• Unsaturated Fat: 13 g
• Trans Fat: 0 g
• Carbohydrates: 56 g
• Fiber: 4 g
• Protein: 46 g
• Cholesterol: 110 mg