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grilled chicken and broccoli bowls - featured image

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

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

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.

Ingredients

Scale
  • 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)

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

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Find it online: https://besthighproteinrecipes.com/grilled-chicken-and-broccoli-bowls-easy-low-carb-lunch-with-creamy-garlic-sauce/