These grilled chicken and broccoli bowls are a delicious, filling meal that combines juicy, flavorful chicken, tender-crisp broccoli, fluffy rice, and a rich creamy garlic sauce. They are easy enough for a weeknight dinner but flavorful enough to serve as a meal-prep favorite.
The chicken is seasoned with a simple blend of garlic, paprika, herbs, and lemon. The broccoli is lightly seasoned and grilled or roasted until tender with slightly crisp edges. Everything is finished with a smooth homemade garlic sauce that brings the entire bowl together.
Ingredients
For the Chicken
- 1½ pounds (680 g) boneless, skinless chicken breasts or thighs
- 2 tablespoons olive oil
- 1 tablespoon fresh lemon juice
- 2 cloves garlic, minced
- 1 teaspoon paprika
- 1 teaspoon dried Italian seasoning
- ½ teaspoon onion powder
- ½ teaspoon salt
- ¼ teaspoon black pepper
For the Broccoli
- 4 cups broccoli florets
- 1 tablespoon olive oil
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- ½ teaspoon garlic powder
For the Bowls
- 3 cups cooked white or brown rice
- ½ cup shredded cheddar cheese, optional
- ¼ cup chopped fresh parsley
- Lemon wedges for serving
For the Creamy Garlic Sauce
- ½ cup mayonnaise
- ½ cup plain Greek yogurt
- 2 cloves garlic, finely minced
- 1 tablespoon fresh lemon juice
- 1 tablespoon olive oil
- 1 teaspoon Dijon mustard
- 1 tablespoon chopped fresh parsley
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- 1–2 tablespoons water, as needed
Step 1: Marinate the Chicken
Place the chicken breasts or thighs in a large bowl.
Add the olive oil, lemon juice, minced garlic, paprika, Italian seasoning, onion powder, salt, and black pepper. Toss thoroughly until every piece of chicken is coated.
For the best flavor, cover the bowl and refrigerate for at least 20–30 minutes. If you have more time, you can marinate the chicken for up to several hours.
Avoid marinating raw chicken at room temperature.
Step 2: Prepare the Garlic Sauce
While the chicken marinates, make the creamy garlic sauce.
In a medium bowl, combine the mayonnaise, Greek yogurt, minced garlic, lemon juice, olive oil, Dijon mustard, parsley, salt, and black pepper.
Whisk until smooth and creamy.
If the sauce is too thick, add water one tablespoon at a time until it reaches your preferred consistency. It should be creamy but easy to drizzle over the bowls.
Taste and adjust the seasoning. Add a little extra lemon juice for brightness or another small amount of garlic if you prefer a stronger garlic flavor.
Cover the sauce and refrigerate it until you’re ready to serve.
Step 3: Prepare the Broccoli
Wash the broccoli and cut it into medium-sized florets.
Place the florets in a bowl and add olive oil, salt, black pepper, and garlic powder. Toss until evenly coated.
You can grill the broccoli alongside the chicken, roast it in the oven, or cook it in a skillet.
For grilling, place the broccoli in a grill basket or on a piece of foil with small holes. Cook until it becomes tender and develops lightly charred edges.
For oven roasting, spread the broccoli on a baking sheet and roast at 425°F (220°C) for approximately 18–22 minutes, turning once halfway through cooking.
Step 4: Grill the Chicken
Remove the chicken from the marinade and let any excess drip off. Place the chicken on the hot grill.
Grill chicken breasts for approximately 5–7 minutes per side, depending on thickness. Chicken thighs may require slightly longer. Avoid repeatedly flipping the chicken; allowing it to cook undisturbed helps create attractive grill marks and a flavorful crust.
The chicken is safely cooked when the thickest part reaches an internal temperature of 165°F (74°C).
Transfer the cooked chicken to a clean plate and let it rest for 5 minutes. Resting allows the juices to redistribute, keeping the meat tender and juicy.
5. Assemble the Bowls
Divide the cooked rice between four bowls.
Slice the grilled chicken into strips or bite-sized pieces and arrange it over the rice. Add a generous portion of grilled broccoli to each bowl.
Drizzle the creamy garlic sauce over the chicken and vegetables. For extra flavor, sprinkle each bowl with shredded cheddar or Parmesan and fresh chopped parsley.
Serve with lemon wedges so everyone can add an extra squeeze of fresh lemon before eating.
Tips for the Best Chicken Bowls
Don’t skip the resting time. Letting the chicken rest for about 5 minutes after grilling helps keep it moist.
Use chicken thighs for extra juiciness. Boneless, skinless thighs contain more fat than chicken breasts and are especially forgiving on the grill.
Don’t overcook the broccoli. The best broccoli for these bowls should be tender while retaining a slight crunch. A little char adds wonderful flavor.
Make the sauce ahead. The creamy garlic sauce can be prepared a day in advance and stored in the refrigerator in an airtight container.
Customize the base. Rice works beautifully, but quinoa, couscous, farro, or cauliflower rice can also be used.
Add more vegetables. Bell peppers, zucchini, carrots, spinach, or grilled onions make excellent additions.
Storage and Meal Prep
These bowls are excellent for meal preparation. Store the cooked chicken, broccoli, and rice in airtight containers in the refrigerator for up to 4 days. Keep the creamy garlic sauce in a separate container so the vegetables and rice don’t become soggy.
When ready to eat, reheat the chicken, rice, and broccoli until hot, then add the chilled sauce just before serving. For the best texture, add fresh lemon juice and herbs after reheating.
Nutrition
Exact nutrition will vary depending on the ingredients and portion sizes, but each bowl provides a satisfying combination of protein from the chicken and Greek yogurt, carbohydrates from the rice, healthy fats from the olive oil, and fiber and vitamins from the broccoli.
With juicy grilled chicken, smoky vegetables, fluffy rice, and a creamy garlic sauce, these bowls are an easy way to turn simple ingredients into a flavorful and filling homemade meal.
