Mediterranean Next-Level Grilled Chicken & Brussels Sprouts Bowl with Dreamy Garlic-Parmesan Sauce
This dish takes everyday grilled chicken and roasted Brussels sprouts to the next level by pairing them with a velvety garlic-Parmesan sauce. The charred chicken is juicy and zesty, the Brussels sprouts are crispy and caramelized, and the creamy sauce ties everything together. It’s hearty, wholesome, and feels like comfort food with a Mediterranean twist.
Total Time: 40 minutes
Servings: 2
Ingredients
For the Grilled Chicken :
2 boneless, skinless chicken breasts
1 tbsp olive oil
1 tsp garlic powder
1 tsp onion powder
Salt & black pepper, to taste
Juice of ½ lemon
For the Roasted Brussels Sprouts :
300g Brussels sprouts, halved
1 tbsp olive oil
Salt & pepper, to taste
For the Creamy Garlic-Parmesan Sauce :
1 tbsp butter
1 tbsp flour
1 cup milk
2 cloves garlic, minced
½ cup grated Parmesan
Salt & pepper, to taste
Instructions
Prepare the Chicken
In a bowl, coat chicken breasts with olive oil, garlic powder, onion powder, salt, pepper, and lemon juice.
Let marinate for at least 10 minutes while you prep the sprouts.
Roast the Brussels Sprouts
Preheat oven to 400°F (200°C).
Toss halved Brussels sprouts with olive oil, salt, and pepper.
Spread on a baking tray cut-side down and roast for 18–20 minutes, until golden and crispy.
Grill the Chicken
Heat a grill pan or outdoor grill over medium-high heat.
Cook chicken 5–6 minutes per side (depending on thickness) until fully cooked and juicy. Let rest for 5 minutes before slicing.
Make the Sauce
In a saucepan, melt butter over medium heat. Stir in flour and cook for 1 minute.
Slowly whisk in milk until smooth and slightly thickened.
Add garlic and cook 1–2 minutes until fragrant.
Stir in Parmesan cheese until melted and creamy. Season with salt and pepper to taste.
Assemble the Bowl
Slice grilled chicken and place into bowls with roasted Brussels sprouts.
Spoon the garlic-Parmesan sauce generously over the top.
Garnish with fresh parsley or extra Parmesan if desired.
Tips
Even cooking for chicken: Pound chicken breasts lightly to an even thickness so they grill evenly and stay juicy.
Charred flavor: If you don’t have a grill, use a cast-iron pan for a nice sear.
Extra crispy sprouts: Roast Brussels sprouts cut-side down and avoid overcrowding the tray. This helps them caramelize instead of steaming.
Smooth sauce: Whisk continuously while adding milk to the roux (butter + flour) to avoid lumps.
Make ahead: The sauce can be made in advance and reheated gently over low heat, adding a splash of milk if it thickens too much.
Variations
Protein swap: Try grilled turkey cutlets, shrimp, or salmon instead of chicken.
Veggie boost: Add roasted carrots, zucchini, or bell peppers to the bowl for more color and flavor.
Whole grain base: Serve everything over quinoa, farro, or couscous for a more filling meal.
Lighter sauce: Use Greek yogurt instead of flour and butter for a tangier, lighter garlic-Parmesan sauce.
Herb infusion: Stir fresh basil, parsley, or oregano into the sauce for extra Mediterranean notes.
Spicy twist: Add a pinch of chili flakes to the sauce or paprika to the chicken marinade.
Q&A
Q: Can I make the sauce ahead of time?
A: Yes, you can make it a day in advance. Store in the fridge and reheat gently with a splash of milk to loosen it up.
Q: Can I use frozen Brussels sprouts?
A: Fresh is best for crispiness, but frozen works if roasted straight from frozen at a slightly higher temperature (425°F / 220°C).
Q: How do I know the chicken is cooked?
A: Use a meat thermometer—165°F (74°C) is the safe internal temperature for chicken.
Q: Can I make this recipe gluten-free?
A: Yes. Replace the flour in the sauce with cornstarch slurry (1 tsp cornstarch mixed with 2 tsp cold water) for thickening.
Q: What pairs well with this bowl?
A: A fresh tomato-cucumber salad, warm pita bread, or even a simple lemon orzo make great sides.
Nutrition Facts
(per serving, 2 servings total)
Calories: ~520–540
Protein: ~48g
Carbohydrates: ~20g
Fat: ~28g
Fiber: ~6g
Sodium: ~480mg
(Approximate values; actual numbers may vary depending on ingredients used.)
Conclusion
This grilled chicken and Brussels sprouts bowl with creamy garlic-Parmesan sauce is a balanced mix of protein, vegetables, and comfort. The charred chicken and caramelized sprouts stand strong on their own, but it’s the sauce that makes the dish irresistible. It’s wholesome, filling, and easy enough for a weeknight, yet elegant enough to serve for guests.