Chicken and Broccoli Bowls with Creamy Garlic Sauce

Prep Time: 20 minutes (plus 30 minutes marinating time)
Cook Time: 25–30 minutes
Total Time: 45–50 minutes (not including marinating time)
Yields: 4 servings (1 bowl per person)

Nutrition Facts (Per Serving, excluding optional rice/quinoa)

Calories: ~400–450 kcal
Protein: ~35g
Carbohydrates: ~12g
Fat: ~25g
Saturated Fat: ~8g
Fiber: ~3g
Sugar: ~4g
Sodium: ~550–600mg
Calcium: ~100mg
Iron: ~1.5mg

Add 200–220 kcal per 1 cup of cooked rice or quinoa, if included.

How To Make Chicken Broccoli Bowls with Creamy Garlic Sauce

Ingredients:

For the Chicken:

• 2 large boneless, skinless chicken breasts (cut in half horizontally to make 4 filets)
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp smoked paprika
• 1 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp dried oregano
• 1/2 tsp salt
• 1/4 tsp black pepper
• Optional: pinch of chili flakes

For the Broccoli:

• 4 cups broccoli florets
• 1 tbsp olive oil
• Salt and pepper to taste

For the Creamy Garlic Sauce:

• 3 tbsp butter
• 4 garlic cloves, minced
• 2 tbsp all-purpose flour
• 1 cup milk (or unsweetened almond milk)
• 1/3 cup plain Greek yogurt or sour cream
• 2 tbsp grated Parmesan (optional but adds richness)
• Salt and pepper to taste

Optional Base:

• Cooked rice or quinoa (about 1 cup per bowl)

Step-by-Step Guide

1. Marinate the Chicken:

In a bowl or zip-top bag, combine olive oil, lemon juice, and all seasonings.

Add the chicken filets and coat well.

Let marinate for at least 30 minutes (or up to overnight in the fridge).

2. Cook the Broccoli:

Toss broccoli with olive oil, salt, and pepper.

Roast at 425°F (220°C) for 15–20 minutes until tender and slightly crisp.

Alternatively, steam for 5–6 minutes if you prefer.

3. Cook the Chicken:

Heat a skillet over medium-high heat.

Sear the marinated chicken filets for 4–5 minutes per side, or until fully cooked.

Let rest 5 minutes before serving.

4. Make the Creamy Garlic Sauce:

Melt butter in a saucepan over medium heat. Add garlic and cook for 30 seconds until fragrant.

Whisk in flour and cook 1 minute.

Slowly whisk in the milk and simmer until thickened (3–5 minutes).

Remove from heat, stir in Greek yogurt (or sour cream), Parmesan if using, and season with salt and pepper to taste.

5. Assemble the Bowls:

Place a scoop of rice or quinoa in each bowl (if using).

Top with roasted broccoli and a grilled chicken filet.

Spoon creamy garlic sauce over everything.

Garnish with fresh parsley, black pepper, or lemon zest if desired.

FAQ

Q: Can I use chicken thighs instead of breasts?

A: Yes!

Boneless, skinless thighs work well.

Grill until the internal temperature reaches 165°F (74°C), about 5–7 minutes per side.

Q: Can I make this dairy-free?

A: Yes, substitute:

Butter → olive oil or dairy-free margarine

Milk → unsweetened almond or oat milk

Greek yogurt → dairy-free yogurt or a splash of cashew cream

Parmesan → omit or use nutritional yeast for a cheesy flavor

Q: Can I meal prep this?

A: Absolutely!

Store the grilled chicken, broccoli, base (rice/quinoa), and sauce separately in the fridge for up to 4 days.

Reheat gently.

Q: Can I use frozen broccoli?

A: Yes.

Thaw and pat dry before roasting. For steaming, no need to thaw—
just extend the cook time slightly.

Q: Can I make the creamy garlic sauce ahead of time?

A: Yes!

You can make the sauce up to 3 days in advance.

Store it in an airtight container in the fridge.

When ready to use, reheat gently on the stove over low heat, adding a splash of milk if it’s too thick.

Stir well to bring it back to a smooth, creamy consistency.