Grilled Chicken and Broccoli Bowls – Easy Low Carb Lunch with Creamy Garlic Sauce

The sizzle of juicy grilled chicken, the vibrant pop of broccoli, and a luscious drizzle of creamy garlic sauce—honestly, it’s the kind of lunch that makes you pause, fork in hand, and just grin. I still remember the first time I whipped up these grilled chicken and broccoli bowls. It was a sunny weekend, and I wanted something light but filling… and let’s face it, I was craving something that felt a little fancy without needing a degree in culinary arts.

These bowls quickly became my go-to for easy low carb lunches. They tick every box: healthy, packed with flavor, and genuinely satisfying. I’ve tested this recipe more times than I’d care to admit (tweaking spices, playing with sauces, and even sneaking in extra veggies). It’s now a staple in my meal prep rotation—especially on those days when I want lunch that feels like a treat, not a chore. Plus, the creamy garlic sauce? Dreamy. It brings everything together, and I could honestly eat it with a spoon.

If you’re juggling a busy schedule, keeping an eye on carbs, or just want a lunch that feels fresh, this grilled chicken and broccoli bowl is for you. It’s great for families, picky eaters, and anyone whose midday meal needs a little excitement. Trust me, once you try this combo, you’ll understand why I keep coming back to it week after week. Let’s get grilling!

Why You’ll Love This Recipe

• Quick & Easy: Ready in under 30 minutes, these bowls are perfect for hectic weekdays or those I-need-lunch-now moments. I’ve made them between Zoom calls and even on a lazy Sunday.
• Simple Ingredients: You don’t need a specialty store run—just pantry staples and fridge basics. I’m all about recipes that use what’s already on hand.
• Great for Meal Prep: Make a batch, and you’ve got lunches for days. The chicken stays juicy, the broccoli keeps its crunch, and the sauce is just as good cold as warm.
• Family-Friendly: My kids gobble this up every time (and trust me, they’re not easy to please when it comes to vegetables).
• Unbelievably Delicious: The grilled chicken is smoky and tender, the broccoli is slightly crisp, and that creamy garlic sauce? It’s like a little bowl of happiness.

This recipe stands out because of a few little tricks I’ve picked up along the way. First, marinating the chicken—even for just 20 minutes—makes a world of difference. Second, grilling the broccoli alongside the chicken gives it a charred, nutty flavor that’s totally crave-worthy. And finally, the sauce: blending roasted garlic with a bit of Greek yogurt and lemon juice creates a tangy, velvety finish that ties everything together. It’s not just another chicken and veggie bowl—this one is my pride and joy.

If you’re looking for a lunch that’s not only healthy but also feels special, you’ll love these grilled chicken and broccoli bowls. It’s the comfort of your favorite takeout but lighter, fresher, and packed with protein. Friends have asked for the recipe, and I love watching their faces when they take that first bite. Go ahead, treat yourself!

Ingredients Needed

This recipe uses easy-to-find, wholesome ingredients that come together for bold, bright flavor and a creamy finish—without any fuss. I love that most of these are things I already have in my kitchen!

• For the Chicken:
  • 2 large boneless, skinless chicken breasts (about 1 lb / 450g)
  • 2 tablespoons olive oil (for marinating)
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika (for that smoky grilled flavor)
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon salt, plus more to taste
  • 1/4 teaspoon black pepper
  • Juice of 1/2 lemon (about 1 tablespoon / 15ml)
• For the Broccoli:
  • 3 cups broccoli florets (about 300g, cut into bite-sized pieces)
  • 1 tablespoon olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
• Creamy Garlic Sauce:
  • 2/3 cup plain Greek yogurt (150g, or use dairy-free yogurt for a vegan option)
  • 2 tablespoons mayonnaise (adds richness; use avocado mayo for paleo)
  • 2 cloves garlic, roasted or finely minced
  • 1 tablespoon lemon juice (from about 1/2 lemon)
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon onion powder (optional, for extra flavor)
• Optional Extras:
  • Fresh parsley or chives, chopped, for garnish
  • Red pepper flakes, for a little heat
  • Lemon wedges, for serving

Ingredient Tips: For the best chicken, I like using organic air-chilled breasts—they stay juicy. If you want to switch things up, chicken thighs work great too. For broccoli, fresh florets hold up best on the grill, but frozen works in a pinch; just thaw and pat dry first. My go-to Greek yogurt is Fage (so creamy!), but any thick, unsweetened variety will work. If you’re dairy-free, swap in a coconut or almond-based yogurt and vegan mayo. For extra crunch, toss in some toasted almonds or sunflower seeds before serving.

Equipment Needed

• Grill or Grill Pan: Outdoor grill gives the best smoky flavor, but a sturdy grill pan on the stove works great too. I’ve even used a George Foreman in a pinch.
• Mixing Bowls: At least two—one for marinating the chicken and another for tossing the broccoli.
• Whisk or Fork: For mixing up that dreamy garlic sauce!
• Tongs: For flipping the chicken and broccoli—makes life so much easier.
• Sharp Knife and Cutting Board: For prepping the chicken and veggies.
• Measuring Spoons and Cups: Precision counts, especially for the sauce.
• Baking Sheet (optional): If you’re roasting broccoli instead of grilling, use this lined with parchment.
• Small Blender or Food Processor (optional): For the smoothest, fluffiest garlic sauce (but hand-whisking works too).

If you don’t have a grill, a broiler or hot skillet does the trick. I’ve used all of these at different times—honestly, it’s hard to mess up. To keep your grill pan in top shape, scrub it with a stiff brush while it’s still warm and dry it thoroughly. For budget-friendly tools, I love IKEA’s mixing bowls and OXO’s tongs—they’re workhorses in my kitchen.

Preparation Method

1. Marinate the Chicken (10 minutes prep, 20 minutes marinating):
   • Place chicken breasts (2 large) in a bowl or zip-top bag.
   • Add 2 tablespoons olive oil, 1 teaspoon garlic powder, 1 teaspoon smoked paprika, 1/2 teaspoon dried oregano, 1/2 teaspoon salt, 1/4 teaspoon black pepper, and juice of 1/2 lemon. Toss to coat evenly.
   • Let marinate for at least 20 minutes (or up to 2 hours in the fridge for more flavor). If you’re short on time, even 10 minutes helps.
   • Note: Don’t marinate much longer than 2 hours—lemon juice can start “cooking” the chicken and change the texture.
2. Prep the Broccoli (5 minutes):
   • Toss 3 cups broccoli florets with 1 tablespoon olive oil, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a separate bowl.
   • Make sure the florets are in single layer for even grilling.
3. Make the Creamy Garlic Sauce (5 minutes):
   • In a small bowl, whisk together 2/3 cup Greek yogurt, 2 tablespoons mayonnaise, 2 cloves roasted or minced garlic, 1 tablespoon lemon juice, 1 tablespoon olive oil, 1/2 teaspoon salt, 1/4 teaspoon pepper, and 1/4 teaspoon onion powder (if using).
   • If you want the sauce extra smooth, blend everything in a small food processor.
   • Taste and adjust seasoning; add more lemon or salt if you like it tangy.
4. Grill the Chicken and Broccoli (15 minutes):
   • Preheat your grill or grill pan to medium-high. Lightly oil the grates or pan.
   • Place chicken breasts and broccoli florets on the grill. Grill chicken for 5-6 minutes per side, or until internal temperature hits 165°F (74°C) and juices run clear.
   • Grill broccoli for 3-5 minutes, turning occasionally, until slightly charred and crisp-tender. Watch closely so it doesn’t burn.
   • Tip: If your broccoli is falling through the grates, use a grill basket or thread pieces onto soaked wooden skewers.
   • Rest chicken for 5 minutes before slicing across the grain.
5. Assemble the Bowls (5 minutes):
   • Divide grilled broccoli among 2-3 bowls. Top with sliced chicken.
   • Drizzle with creamy garlic sauce. Sprinkle with chopped herbs or red pepper flakes if you like a little kick.
   • Serve with lemon wedges for extra brightness.

Troubleshooting: If your chicken is sticking, give it a minute or two more before flipping—protein releases when it’s ready. Broccoli getting too dark? Move it to a cooler spot or wrap in foil for gentler heat. If the sauce seems too thick, thin with a teaspoon of water or extra lemon juice. I like to prep the sauce while the chicken is marinating, so everything comes together fast. Honestly, the hardest part is waiting for the chicken to rest before slicing!

Cooking Tips & Techniques

• Chicken Thickness Matters: Pound chicken breasts to an even thickness for even cooking—this keeps them juicy, not dry. If you skip this, some parts can overcook while others are underdone (I’ve made that mistake more than once).
• Marinating Magic: Even a short marinate infuses flavor. Don’t skip the lemon juice—it tenderizes the chicken beautifully.
• Grill Heat: Medium-high is the sweet spot. Too hot and the chicken burns before it cooks through; too low and it dries out. Watch for those grill marks!
• Broccoli Prep: Cut broccoli into similar sizes so it cooks evenly. I like some char but not burnt tips—move pieces around as needed.
• Multi-tasking: While the chicken grills, whip up the sauce and set the table. This makes the whole process feel quick and seamless.
• Consistency in Sauce: For ultra-smooth sauce, blend it. If you don’t mind a rustic vibe, hand-whisking works just fine. Add a splash of water if it thickens up in the fridge.
• Don’t Forget to Rest the Chicken: Allowing the chicken to rest after grilling keeps it juicy. Cutting too soon means those tasty juices run out onto the cutting board instead of into your bowl.

I once rushed the process and ended up with dry chicken and crunchy broccoli—lesson learned! Take a breath, follow the timing, and you’ll get perfect results every time. And if you’re grilling outside, keep a spritz bottle of water nearby to tame flare-ups.

Variations & Adaptations

• Keto or Paleo: Swap Greek yogurt for coconut yogurt and use avocado oil mayo. You can add extra avocado slices for healthy fats.
• Vegetarian: Substitute grilled tofu or tempeh for chicken. Use the same marinade for a punch of flavor. I’ve tried this with extra-firm tofu, and it’s amazing!
• Spicy Kick: Sprinkle chicken with red pepper flakes or cayenne before grilling, or add a dash of hot sauce to the garlic sauce.
• Seasonal Veggies: In summer, swap half the broccoli for grilled zucchini or bell peppers. In winter, roasted cauliflower works beautifully.
• Allergen-Friendly: For egg-free, use vegan mayo. For nut allergies, stick to sunflower or pumpkin seeds if adding crunch.

One of my personal favorites is adding a handful of cherry tomatoes to the grill—they blister up and add a sweet, juicy burst to each bite. Don’t be afraid to get creative; this recipe is a canvas for whatever veggies or proteins you love!

Serving & Storage Suggestions

These grilled chicken and broccoli bowls are at their best warm, straight from the grill, but honestly, they’re delicious cold too. I like to serve them in shallow bowls for easy drizzling and max sauce coverage. Sprinkle fresh parsley or chives on top for a pop of color and freshness. Squeeze a little extra lemon over everything if you love bright flavors.

Pair your bowl with a sparkling water, iced tea, or a crisp white wine for lunch that feels like a treat. For a heartier meal, serve alongside a side of cauliflower rice or a simple green salad.

Storage: Leftovers keep well in an airtight container in the fridge for up to 3 days. Store the sauce separately to keep everything fresh. The chicken and broccoli can be frozen for up to 2 months—just thaw overnight in the fridge and reheat gently. To reheat, warm chicken and broccoli in the microwave or a skillet over low heat until just heated through. If the sauce thickens in the fridge, just stir in a splash of water or lemon juice to loosen it up. I find the flavors get even better after a night in the fridge!

Nutritional Information & Benefits

Each serving (about 1/2 the recipe) delivers approximately:

• Calories: 340
• Protein: 37g
• Carbohydrates: 9g (net carbs: 6g)
• Fat: 16g

This bowl is packed with lean protein from chicken and Greek yogurt, plus tons of fiber and vitamins from broccoli. The creamy garlic sauce adds healthy fats, and using Greek yogurt keeps it high-protein and lower in calories than most creamy dressings. It’s gluten-free, low carb, and easily adapted for dairy-free or paleo diets. Just watch for allergens in the mayo and yogurt if you’re sensitive. As someone who’s always looking for a lunch that keeps me full and energized, this bowl is a winner in my book.

Conclusion

If you’re looking for a lunch that’s easy, nourishing, and packed with flavor, these grilled chicken and broccoli bowls with creamy garlic sauce are calling your name. They’re perfect for meal prepping, sharing with friends, or just treating yourself to a stress-free, delicious meal. I love how customizable this recipe is—make it your own, try new veggies, toss in your favorite herbs, or play with the sauce. Every time I make this, it reminds me how simple, wholesome ingredients can turn into something magical.

Give these grilled chicken and broccoli bowls a try, then come back and tell me how you made them your own! Did you add extra veggies? Spice up the sauce? Drop your tweaks and questions in the comments—I’d love to hear about your kitchen adventures. And if you found this recipe helpful, please share it with someone who needs a little lunchtime inspiration. Happy grilling, and happy eating!

FAQs About Grilled Chicken and Broccoli Bowls

Can I make the grilled chicken and broccoli bowls ahead of time?

Absolutely! These bowls are great for meal prep. Just store the chicken, broccoli, and sauce separately in the fridge, and assemble when you’re ready to eat.

What can I use if I don’t have a grill?

No grill? No problem. Use a grill pan on the stove, broil the chicken and broccoli in your oven, or even use a regular skillet. The flavors are still fantastic!

Can I freeze the leftovers?

Yes, you can freeze the grilled chicken and broccoli for up to 2 months. Thaw overnight in the fridge and reheat gently. The sauce is best made fresh, but it’ll keep in the fridge for up to 3 days.

How do I make this recipe dairy-free?

Swap the Greek yogurt for a plant-based yogurt (like coconut or almond), and use vegan mayo in the sauce. The results are still creamy and delicious!

What’s a good substitute for broccoli?

You can use cauliflower, zucchini, or asparagus instead of broccoli. Just cut them into bite-sized pieces and grill as directed. Each brings a little something different to the bowl!

Grilled Chicken and Broccoli Bowls – Easy Low Carb Lunch with Creamy Garlic Sauce

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• Author: Jason Miller
• Total Time: 30 minutes
• Yield: 2-3 servings 1x

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Description

Juicy grilled chicken and charred broccoli are served over a bowl and topped with a creamy garlic sauce for a healthy, low-carb lunch that’s quick, satisfying, and packed with flavor. Perfect for meal prep or a fresh midday meal.

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Ingredients

Scale 1x2x3x

• 2 large boneless, skinless chicken breasts (about 1 lb)
• 2 tablespoons olive oil (for marinating)
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• 1/2 teaspoon dried oregano
• 1/2 teaspoon salt, plus more to taste
• 1/4 teaspoon black pepper
• Juice of 1/2 lemon (about 1 tablespoon)
• 3 cups broccoli florets (about 10 oz), cut into bite-sized pieces
• 1 tablespoon olive oil (for broccoli)
• 1/4 teaspoon salt (for broccoli)
• 1/4 teaspoon black pepper (for broccoli)
• 2/3 cup plain Greek yogurt (or dairy-free yogurt)
• 2 tablespoons mayonnaise (or avocado mayo)
• 2 cloves garlic, roasted or finely minced
• 1 tablespoon lemon juice
• 1 tablespoon olive oil (for sauce)
• 1/2 teaspoon salt (for sauce)
• 1/4 teaspoon ground black pepper (for sauce)
• 1/4 teaspoon onion powder (optional)
• Fresh parsley or chives, chopped, for garnish (optional)
• Red pepper flakes, for heat (optional)
• Lemon wedges, for serving (optional)

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Instructions

1. Place chicken breasts in a bowl or zip-top bag. Add olive oil, garlic powder, smoked paprika, dried oregano, salt, black pepper, and lemon juice. Toss to coat evenly.
2. Marinate chicken for at least 20 minutes (or up to 2 hours in the fridge).
3. Toss broccoli florets with olive oil, salt, and pepper in a separate bowl. Arrange in a single layer.
4. In a small bowl, whisk together Greek yogurt, mayonnaise, roasted or minced garlic, lemon juice, olive oil, salt, pepper, and onion powder (if using). Blend for extra smoothness if desired. Adjust seasoning to taste.
5. Preheat grill or grill pan to medium-high and lightly oil the grates or pan.
6. Grill chicken for 5-6 minutes per side, until internal temperature reaches 165°F and juices run clear. Grill broccoli for 3-5 minutes, turning occasionally, until slightly charred and crisp-tender.
7. Rest chicken for 5 minutes, then slice across the grain.
8. Divide grilled broccoli among bowls, top with sliced chicken, and drizzle with creamy garlic sauce.
9. Garnish with chopped herbs, red pepper flakes, and lemon wedges if desired. Serve immediately.

Notes

For juicier chicken, pound breasts to even thickness before marinating. Marinate for at least 20 minutes, but no longer than 2 hours. If grilling isn’t possible, use a broiler or skillet. For dairy-free, use plant-based yogurt and vegan mayo. Add extra veggies like zucchini or bell peppers for variety. Store leftovers in the fridge for up to 3 days; sauce may need thinning with water or lemon juice after chilling.

• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Category: Main Course
• Cuisine: American

Nutrition

• Serving Size: 1 bowl (about half the recipe)
• Calories: 340
• Sugar: 3
• Sodium: 900
• Fat: 16
• Saturated Fat: 3
• Carbohydrates: 9
• Fiber: 3
• Protein: 37

Keywords: grilled chicken, broccoli bowl, low carb lunch, creamy garlic sauce, healthy meal prep, gluten-free, high protein, easy lunch, keto, paleo