Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce

If you’re craving a healthy yet satisfying dinner, these Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce are a must-try. Perfectly grilled, juicy chicken paired with tender broccoli, fluffy rice, and a rich, velvety garlic sauce—it’s a balanced, flavorful meal that tastes like it came straight from your favorite restaurant.

This recipe is quick, easy, and perfect for meal prep. Everything cooks in under 30 minutes, making it ideal for busy weeknights. The creamy garlic sauce takes things to the next level—it’s made from scratch with just a few simple ingredients and ties all the flavors together beautifully.

Whether you’re eating clean, meal prepping for the week, or simply want a restaurant-quality dinner at home, these bowls are sure to impress. They’re high in protein, packed with veggies, and endlessly customizable—you can swap rice for quinoa, add roasted veggies, or make the sauce dairy-free if you prefer.

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What Makes These Grilled Chicken & Broccoli Bowls Special?

• Perfectly balanced – Juicy protein, fresh veggies, creamy sauce, and satisfying carbs.

• Quick and easy – Ready in 30 minutes from start to finish.

• Restaurant-quality flavor – A homemade garlic sauce that tastes luxurious but is super simple to make.

• Healthy and customizable – Swap grains, add veggies, or make it low-carb.

• Meal prep friendly – Make a batch and enjoy ready-to-go bowls all week long.

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Ingredient Notes

Here’s what you’ll need and why each ingredient matters:

• Chicken breasts (2 large, boneless and skinless) – Lean, juicy protein. Swap for thighs if you prefer richer flavor.

• Broccoli (4 cups florets) – Adds color, crunch, and nutrition. Use fresh or frozen.

• Rice (2 cups cooked) – White rice, jasmine rice, or brown rice work perfectly. Swap with quinoa or cauliflower rice for a lighter option.

• Olive oil (3 tbsp) – Helps achieve that golden grilled finish and adds flavor.

• Garlic (4 cloves, minced) – The star of the creamy sauce.

• Butter (2 tbsp) – Adds richness and depth to the sauce.

• All-purpose flour (1 tbsp) – Thickens the sauce for a silky texture. Substitute cornstarch for a gluten-free version.

• Chicken broth (¾ cup) – Builds flavor into the creamy sauce.

• Heavy cream (½ cup) – Gives the sauce its velvety smoothness. Half-and-half also works.

• Parmesan cheese (½ cup, grated) – Adds a salty, nutty depth.

• Paprika, garlic powder, salt, pepper – Simple seasonings that bring everything together.

• Fresh parsley or chives (optional) – For garnish and freshness.

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How To Make Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce

Step 1: Prepare and Grill the Chicken

1. Pound the chicken breasts to even thickness for faster, even cooking.

2. Season generously with paprika, garlic powder, salt, and pepper.

3. Heat 1 tbsp olive oil in a grill pan or skillet over medium-high heat.

4. Grill chicken for 5-6 minutes per side until golden and cooked through (internal temp: 165°F / 74°C).

5. Set aside to rest for 5 minutes before slicing.

Step 2: Steam or Roast the Broccoli

6. Steam fresh broccoli florets for 3-4 minutes until tender-crisp, or roast them in the oven at 400°F for 10 minutes with a drizzle of olive oil, salt, and pepper.

Step 3: Cook the Rice

7. While the chicken cooks, prepare 2 cups cooked rice according to package instructions. (Tip: use leftover rice for a faster weeknight meal.)

Step 4: Make the Creamy Garlic Sauce

8. In a small saucepan, melt 2 tbsp butter over medium heat.

9. Add minced garlic and sauté for 30 seconds until fragrant.

10. Whisk in flour and cook for 1 minute to form a roux.

11. Slowly pour in chicken broth while whisking to avoid lumps.

12. Stir in heavy cream and Parmesan cheese. Simmer for 3-4 minutes until smooth and creamy.

Step 5: Assemble the Bowls

13. Divide rice among 4 bowls, top with sliced grilled chicken and steamed broccoli.

14. Drizzle generously with creamy garlic sauce and garnish with parsley or chives.

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Storage Options

• Room temperature: Don’t leave out longer than 2 hours.

• Refrigerator: Store bowls in airtight containers for up to 4 days.

• Freezer: Freeze chicken and sauce separately for up to 2 months. Thaw overnight before reheating.

• Reheating: Warm chicken and rice gently in the microwave or skillet. Reheat the sauce on low heat with a splash of broth or cream.

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Variations and Substitutions

• Low-carb option – Swap rice for cauliflower rice or zucchini noodles.

• Spicy kick – Add crushed red pepper flakes or sriracha to the sauce.

• Dairy-free version – Use coconut milk instead of cream and vegan Parmesan or nutritional yeast.

• Protein swaps – Try shrimp, salmon, tofu, or steak instead of chicken.

• Extra veggies – Add roasted bell peppers, carrots, zucchini, or asparagus for more color and nutrients.

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Frequently Asked Questions

1. Can I use chicken thighs instead of breasts?
Yes! Thighs add extra juiciness and flavor.

2. Can I make the sauce ahead of time?
Absolutely. Make it up to 3 days in advance and store it in the fridge. Reheat gently before serving.

3. Can I meal prep this recipe?
Yes! Assemble the bowls without the sauce, store separately, and drizzle the sauce when ready to eat.

4. Can I use frozen broccoli?
Definitely. Just steam or microwave until tender and drain well before adding.

5. How do I make the sauce thicker?
Simmer longer or add an extra teaspoon of flour while whisking.

6. What’s the best side dish to serve with this?
These bowls are a complete meal, but garlic bread, side salads, or roasted veggies pair beautifully.

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Conclusion

These Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce are everything you want in a weeknight dinner—healthy, flavorful, and satisfying. The combination of smoky grilled chicken, crisp broccoli, fluffy rice, and that luscious garlic sauce makes each bite irresistible. Perfect for meal prep or serving fresh, this recipe will become a staple in your kitchen.

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