Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce

A healthy, protein-packed, and flavor-loaded recipe perfect for meal prep or a weeknight dinner

If you’re looking for a nourishing and satisfying meal that’s both delicious and easy to make, these Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce are the perfect choice. Packed with lean protein, fiber-rich veggies, and a silky smooth sauce, this bowl ticks all the boxes for health, taste, and comfort. Whether you’re meal prepping for the week or need a wholesome dinner option, this bowl won’t disappoint.

Why You’ll Love This Recipe:

High in Protein: Grilled chicken breasts offer a lean, filling source of protein that helps build muscle and keeps you feeling full longer.
Rich in Fiber and Vitamins: Steamed broccoli adds antioxidants, fiber, and essential nutrients like vitamin C.
Creamy Without Heavy Cream: The garlic sauce is made with milk and Parmesan for a lighter alternative to cream-based sauces.
Customizable & Meal-Prep Friendly: You can add your favorite grain base, swap the veggies, or prep it in batches for the week.

Ingredients:

For the Chicken Bowls:

2 boneless, skinless chicken breasts
2 cups broccoli florets
1 tablespoon olive oil
1/2 teaspoon garlic powder
Salt and pepper, to taste
1 cup cooked brown rice or quinoa (optional grain base)

For the Creamy Garlic Sauce:

2 tablespoons butter
4 cloves garlic, minced
2 tablespoons all-purpose flour
1 1/2 cups milk (whole or 2%)
1/2 cup grated Parmesan cheese
Salt and pepper, to taste
Optional: red pepper flakes or Italian seasoning for extra flavor

Step-by-Step Instructions:

1. Prepare the Chicken:

Preheat your grill or grill pan to medium-high heat.
Rub chicken breasts with olive oil, garlic powder, salt, and pepper.
Grill for about 5–6 minutes per side, or until internal temperature reaches 165°F (75°C).
Remove from heat, let rest for a few minutes, then slice thinly.

2. Steam the Broccoli:

In a steamer or a colander over boiling water, steam broccoli florets for about 5 minutes, or until tender-crisp.
Remove from heat and set aside.

3. Make the Creamy Garlic Sauce:

In a small saucepan, melt the butter over medium heat.
Add minced garlic and sauté for 1 minute until fragrant.
Stir in the flour and cook for 1 more minute to create a roux.
Gradually whisk in the milk to avoid lumps.
Continue stirring for 3–5 minutes until the sauce thickens.
Add Parmesan cheese, salt, pepper, and optional red pepper flakes or Italian seasoning. Stir until smooth. Remove from heat.

4. Assemble the Bowls:

Add a scoop of brown rice or quinoa to your bowl (optional).
Top with sliced grilled chicken and steamed broccoli.
Drizzle generously with the creamy garlic sauce.
Garnish with extra Parmesan cheese and freshly cracked black pepper.

Time Required:

Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes

Calories:

Approx. 430 kcal per serving (makes 2–3 servings depending on bowl size)

Make It Ahead:

This recipe is perfect for meal prep. You can store each component separately in airtight containers in the fridge for up to 3 days. Reheat the chicken and sauce before serving, and steam the broccoli fresh if you prefer a firmer texture.

FAQ:

Can I use a dairy-free milk alternative?

Yes! Almond milk, oat milk, or soy milk can be used. Just note the flavor and texture may change slightly.

What if I don’t have Parmesan?

You can substitute with another hard cheese like Romano or even a mix of mozzarella and cheddar for a different twist.

Can I roast the broccoli instead of steaming?

Absolutely! Roasting at 400°F (200°C) for 15 minutes with a drizzle of olive oil will add depth and caramelized flavor.

Pro Tips:

Add lemon zest to the sauce for brightness.
Use grilled shrimp or tofu as a protein alternative.
Double the sauce and use it later in pasta or as a veggie dip.

This dish is a powerhouse of nutrition and flavor, all in one bowl. It’s perfect for busy weeknights, healthy lunches, or impressing guests with a homemade meal that feels gourmet but is secretly super simple. Garlic Butter Steak with Cheesy Herb Pasta