Mediterranean Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce

Mediterranean Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce

Table of Contents

These bowls are a wholesome and flavorful way to enjoy a balanced meal. Juicy grilled chicken and tender-crisp broccoli are paired with a tangy, garlicky yogurt sauce that ties everything together. Served over rice or quinoa, it’s simple enough for a weeknight dinner but tasty enough to feel special. The Mediterranean flavors come through with lemon, parsley, and paprika, making each bite bright and satisfying.

Time

Prep time: 15 minutes

Cook time: 20 minutes

Total time: 35 minutes

Ingredients

2 boneless, skinless chicken breasts

2 cups (200 g) broccoli florets

2 tbsp olive oil, divided

Salt & black pepper, to taste

½ cup (120 ml) Greek yogurt

2 garlic cloves, minced

1 tbsp lemon juice

1 tbsp chopped fresh parsley

¼ tsp paprika

Cooked rice or quinoa, for serving

Instructions

Prep the chicken: Season chicken breasts with salt, pepper, paprika, and 1 tbsp olive oil. Let sit for 10 minutes while prepping the other ingredients.

Make the sauce: In a small bowl, combine Greek yogurt, minced garlic, lemon juice, parsley, a pinch of salt, and a drizzle of olive oil. Mix until smooth. Chill in the fridge until ready to serve.

Cook broccoli: Toss broccoli florets with 1 tbsp olive oil, salt, and pepper. Grill or roast at 400°F (200°C) for 10–12 minutes until tender-crisp and lightly charred.

Grill chicken: Heat a grill pan or outdoor grill to medium-high. Cook chicken for 5–6 minutes per side, or until cooked through (internal temp 165°F/74°C). Let rest for 5 minutes before slicing.

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Assemble bowls: Divide rice or quinoa into bowls. Top with sliced grilled chicken and roasted broccoli. Drizzle generously with creamy garlic sauce. Garnish with extra parsley if desired.

Tips

Rest the chicken: Let the grilled chicken rest a few minutes before slicing so it stays juicy.

Char for flavor: A slight char on the broccoli adds a smoky note that pairs nicely with the creamy sauce.

Double the sauce: It keeps well in the fridge for up to 3 days and works as a dip for veggies or spread for wraps.

Meal prep friendly: Cook the chicken, broccoli, and grains ahead of time and store separately. Add sauce just before serving.

Variations

Protein swap: Use grilled salmon, shrimp, or chickpeas instead of chicken for a twist.

Veggie boost: Add roasted peppers, zucchini, or cherry tomatoes for more color and nutrition.

Grain options: Try farro, couscous, or cauliflower rice if you want something different from rice or quinoa.

Spice it up: Add a pinch of chili flakes or cayenne to the chicken seasoning for heat.

Herby touch: Mix in fresh dill, mint, or basil with the yogurt sauce for a different Mediterranean profile.

Q&A

Q: Can I make this recipe ahead of time?
A: Yes. Cook the chicken, broccoli, and grains in advance, then store them in the fridge for up to 4 days. Add the garlic sauce just before serving to keep it fresh.

Q: Can I bake the chicken instead of grilling?
A: Definitely. Bake seasoned chicken breasts at 400°F (200°C) for about 20–25 minutes, or until fully cooked.

Q: Is there a dairy-free option for the sauce?
A: You can use a dairy-free yogurt alternative, such as coconut or almond-based yogurt, to make the sauce lactose-free.

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Q: How can I make it low-carb?
A: Swap the rice or quinoa with cauliflower rice or a big salad base for a lighter, low-carb option.

Q: Can I use frozen broccoli?
A: Yes, just thaw and pat dry before roasting or grilling to avoid excess moisture.

Nutrition

(per serving, based on 2 servings)

Calories: ~420

Protein: 38 g

Carbohydrates: 28 g

Fat: 16 g

Fiber: 5 g

Sugar: 4 g

Sodium: 480 mg

(Values vary depending on portion sizes and grain choice.)

Conclusion

These Mediterranean Grilled Chicken & Broccoli Bowls are balanced, satisfying, and packed with flavor. The smoky grilled chicken and broccoli pair perfectly with the cool, garlicky yogurt sauce, while the grains make it a complete meal. It’s a versatile recipe that works for meal prep, family dinners, or a healthy lunch. With a few simple swaps, you can adapt it to suit your taste, making it a dish you’ll come back to again and again.