Here’s a detailed, step-by-step recipe for delicious, meal-prep friendly Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce.

🥦 Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce

⏱ Time:

Prep: 20 minutes
Cook: 20–25 minutes
Total: ~45 minutes

🍽 Servings:

4 bowls

🛒 Ingredients

For the Grilled Chicken

4 boneless, skinless chicken breasts (or thighs)
2 tablespoons olive oil
1 teaspoon paprika
1 teaspoon garlic powder
1 teaspoon onion powder
½ teaspoon dried oregano
½ teaspoon salt
½ teaspoon black pepper
Juice of ½ lemon

For the Broccoli

4 cups broccoli florets
1 tablespoon olive oil
½ teaspoon salt
¼ teaspoon black pepper
Optional: pinch red pepper flakes

For the Creamy Garlic Sauce

¾ cup mayonnaise (or Greek yogurt for lighter option)
3–4 garlic cloves, minced or grated
1 tablespoon lemon juice
1 tablespoon olive oil
2 tablespoons grated Parmesan cheese (optional but recommended)
2–4 tablespoons warm water (to thin)
Salt & pepper to taste

Optional Bowl Add-Ins

Cooked rice (white, brown, or jasmine)
Quinoa
Cauliflower rice
Cherry tomatoes
Avocado slices
Shredded carrots
Fresh parsley

👩‍🍳 Instructions

1️⃣ Marinate the Chicken

Pat chicken dry with paper towels.
In a bowl, mix olive oil, paprika, garlic powder, onion powder, oregano, salt, pepper, and lemon juice.
Rub mixture evenly over chicken.
Marinate at least 15–30 minutes (or up to 8 hours in fridge for deeper flavor).

2️⃣ Cook the Broccoli

Option A: Roasted (Best Flavor)

Preheat oven to 425°F (220°C).
Toss broccoli with olive oil, salt, pepper.
Spread on baking sheet in a single layer.
Roast 18–22 minutes, until slightly crispy and browned on edges.

Option B: Steamed (Softer Texture)

Steam for 5–7 minutes until bright green and fork-tender.

3️⃣ Grill the Chicken

Outdoor Grill:

Preheat grill to medium-high (about 400°F).
Grill chicken 5–7 minutes per side, depending on thickness.
Internal temperature should reach 165°F (74°C).
Rest 5 minutes before slicing.

Indoor Grill Pan:

Same timing over medium-high heat.
Lightly oil pan before cooking.

4️⃣ Make the Creamy Garlic Sauce

In a bowl, whisk together mayo (or yogurt), garlic, lemon juice, olive oil, and Parmesan.
Add warm water 1 tablespoon at a time until smooth and drizzle-able.
Season with salt and pepper.
Let sit 5–10 minutes to allow flavors to blend.

💡 Tip: For stronger garlic flavor, let it sit 30 minutes before serving.

5️⃣ Assemble the Bowls

Add 1 cup rice or base to each bowl.
Top with sliced grilled chicken.
Add roasted broccoli.
Drizzle generously with creamy garlic sauce.
Add optional toppings (avocado, tomatoes, parsley).

🔥 Flavor Variations

Spicy Version: Add ½ teaspoon cayenne to chicken & hot sauce to garlic sauce.
Mediterranean Style: Add cucumbers, feta, olives.
Low-Carb: Skip rice, double broccoli.
Extra Creamy: Stir 1 tablespoon cream cheese into sauce.

🥡 Meal Prep Tips

Store components separately for up to 4 days.
Sauce keeps 5 days refrigerated.
Reheat chicken & broccoli, then add sauce fresh.

🧮 Nutrition (Approximate per bowl with rice)

Calories: 500–600
Protein: 40–45g
Carbs: 40–50g
Fat: 20–25g

If you’d like, I can also give:

A high-protein macro-optimized version
A dairy-free version
Or a 30-minute quick weeknight shortcut version