There are nights when the only thing that keeps me grounded is the smell of garlic in a warm skillet. This grilled chicken & broccoli bowl with creamy garlic sauce? It’s the kind of dish that carried me through my toughest days—simple, nourishing, and always a hit with my kids, even the picky ones.
Back when I was recovering from a messy kitchen flood (we’re talking real-life chaos), I needed meals that were both comforting and efficient. With five kids tugging at my apron and a Dalmatian nosing at the trash can, dinner had to be fast, but never flavorless.
That’s when this recipe became a lifeline.
What Is Grilled Chicken & Broccoli Bowl with Creamy Garlic Sauce?
Think of it as your midweek miracle: grilled, lime-marinated chicken nestled beside roasted broccoli over fluffy grains, all generously smothered in a tangy, garlicky, silky sauce. It’s hearty without being heavy—and can easily swing gluten-free or dairy-free depending on your swaps.
Why You’ll Love This Grilled Chicken & Broccoli Bowl
- Flavor-Packed – Every bite is savory, smoky, citrusy, and creamy.
- Meal Prep Magic – Make ahead, mix and match, and enjoy all week.
- Versatile – Easily swap the protein, grains, or sauce base.
- Family-Tested – My kids love it. Even my parrot squawks when the garlic sauce comes out.
- Quick Cook Time – On your table in 30 minutes or less.
Tips for Making the Best Grilled Chicken & Broccoli Bowls
- Use thighs if you prefer juicier meat. Breasts work great too—just don’t overcook.
- Broil or air fry your broccoli for crispier edges.
- Let the sauce chill—those garlic and lemon flavors need 10–15 minutes to really bloom.
- Cook grains in broth for more depth (I use veggie broth with a bay leaf thrown in).
Ingredients
For the Chicken:
- 2 lbs boneless, skinless chicken breasts or thighs
- 1 tbsp olive oil
- 1 tsp paprika
- ½ tsp garlic powder
- ¼ tsp salt
- ¼ tsp black pepper
- ¼ tsp cayenne (optional, for heat)
- Juice of 1 lime
Creamy Garlic Sauce:
- ½ cup mayonnaise
- ¼ cup sour cream
- 2 cloves garlic, finely minced
- 1 tbsp lemon juice
- 1 tsp Dijon mustard
- ¼ tsp salt
- ¼ tsp black pepper
For the Bowl:
- 1 lb broccoli florets
- 2 cups cooked rice, brown rice, or quinoa
- Olive oil & salt (for broccoli)
- Lime wedges for serving
Step-by-Step Instructions
1. Marinate the Chicken
In a bowl, toss chicken with olive oil, paprika, garlic powder, salt, pepper, cayenne, and lime juice. Cover and refrigerate for at least 30 minutes (overnight if time allows).
2. Grill the Chicken
Heat a grill pan or outdoor grill on medium-high. Cook chicken 5–7 minutes per side until nicely charred and internal temp reads 165°F. Let rest, then slice.
3. Roast or Steam the Broccoli
Toss broccoli with olive oil and salt. Roast at 400°F for 15 minutes (for crisp-tender) or steam for a softer bite.
4. Cook the Grains
Prepare your rice, quinoa, or grain of choice per package directions. Keep warm and fluff with a fork.
5. Make the Creamy Garlic Sauce
Whisk mayo, sour cream, garlic, lemon juice, Dijon, salt, and pepper. Chill for 15 minutes to let the flavors blend.
6. Assemble Your Bowls
Layer cooked grains in bowls, top with broccoli and sliced grilled chicken, then spoon over that luscious garlic sauce. Add a wedge of lime—and dig in.
Top Tips for Perfecting This Bowl
- Use a meat thermometer—dry chicken is a tragedy we don’t allow in this house.
- Add a scoop of hummus or avocado for creaminess with a healthy twist.
- Double the sauce—it goes great on wraps, roasted potatoes, even veggie sticks.
Storing & Reheating Tips
- Store chicken, broccoli, grains, and sauce separately in airtight containers.
- Fridge Life: Up to 3 days.
- Reheat chicken and broccoli in the microwave or stovetop.
- Whisk the sauce again if it separates slightly after chilling.
- Freezing? Not for the sauce—it’ll break. Stick to fresh.
FAQs
Can I use frozen broccoli?
Yes, just thaw and pat dry before roasting.
How can I make it dairy-free?
Use dairy-free sour cream and mayo options—they work beautifully.
Is it good for meal prep?
Absolutely—just store components separately.
What other grains work well?
Brown rice, quinoa, couscous, or farro.
Can I use chicken thighs?
Yes! I personally prefer them for extra juiciness.
Tools You’ll Need
- Grill pan or outdoor grill
- Sheet pan (for broccoli)
- Mixing bowls
- Whisk
- Knife & cutting board
Conclusion
There’s something about a grilled chicken & broccoli bowl with creamy garlic sauce that feels like a hug in a bowl. Maybe it’s the tender grilled meat, the perfectly charred broccoli, or the way that garlic sauce ties everything together like the last stitch on a patchwork quilt. For me, it’s a reminder that delicious doesn’t have to mean complicated—and that healing and joy often begin with a home-cooked meal.
This bowl saved my week more than once, especially when juggling bills, baseball practice, and keeping my curious Dalmatian out of the compost bin. Now, it’s a family staple—one of those “Don’t lose this one, Mom!” recipes my kids beg for on Sunday meal prep days.
Try it once, and I promise: this savory, creamy, deeply satisfying dish will earn a forever spot in your rotation.
Print
Grilled Chicken & Broccoli Bowls
- Total Time: 30 minutes
- Yield: 4 servings 1x
Description
Grilled chicken and roasted broccoli served over grains and topped with creamy garlic sauce. A flavorful and quick dinner bowl!
Ingredients
- 2 lbs boneless, skinless chicken breasts or thighs
- 1 tbsp olive oil
- 1 tsp paprika
- ½ tsp garlic powder
- ¼ tsp salt
- ¼ tsp black pepper
- ¼ tsp cayenne pepper (optional)
- Juice of 1 lime
- ½ cup mayonnaise
- ¼ cup sour cream
- 2 cloves garlic, minced
- 1 tbsp lemon juice
- 1 tsp Dijon mustard
- ¼ tsp salt
- ¼ tsp black pepper
- 1 lb broccoli florets
- 2 cups cooked rice or quinoa
- Lime wedges
Instructions
- Marinate chicken with spices, lime juice, and olive oil.
- Grill chicken 5–7 minutes per side, then slice.
- Roast or steam broccoli.
- Cook grains according to package.
- Whisk garlic sauce ingredients until smooth.
- Assemble bowls: grains, broccoli, chicken, sauce, lime wedge.
Notes
Use chicken thighs for a juicier option. Great for meal prep. Double the sauce—it goes with everything!
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Dinner
- Method: Grilled
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 420
- Sugar: 2g
- Sodium: 480mg
- Fat: 20g
- Saturated Fat: 4g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 4g
- Protein: 35g
- Cholesterol: 85mg
Keywords: grilled chicken, broccoli bowl, creamy garlic sauce, healthy dinner, meal prep
