I love how this meal brings together smoky grilled chicken, tender broccoli, fluffy grains, and a tangy‑creamy garlic sauce for a healthy yet satisfying dinner.

Why You’ll Love This Recipe

I find this recipe perfect for meal prep—everything can be made ahead, then simply assembled when I’m ready. The combination of protein-rich chicken, fiber-filled broccoli, and creamy sauce feels balanced and nourishing. It’s flexible too—I can swap grains, veggies, or proteins depending on what I have.

ingredients

(Here's a tip: Check out the full list of ingredients and measurements in the recipe card below.)

For the chicken marinade:

2 lb boneless, skinless chicken breasts or thighs
1 tablespoon olive oil
1 teaspoon paprika
½ teaspoon garlic powder
¼ teaspoon salt
¼ teaspoon black pepper
¼ teaspoon cayenne pepper (optional)
Juice of 1 lime

For the creamy garlic sauce:

½ cup mayonnaise
¼ cup sour cream
2 cloves garlic, minced
1 tablespoon lemon juice
1 teaspoon Dijon mustard
¼ teaspoon salt
¼ teaspoon black pepper

For the bowl assembly:

1 lb broccoli florets
2 cups cooked rice or quinoa
Olive oil, salt & pepper (for broccoli)
Lime wedges and optional parsley or green onions to garnish

directions

Marinate the chicken
I whisk together olive oil, paprika, garlic powder, cayenne (if using), lime juice, salt, and pepper. Then I coat the chicken and refrigerate it for at least 30 minutes.
Cook the chicken
I preheat a grill or grill pan to medium‑high, then grill the chicken for 5–7 minutes per side until it reaches an internal temperature of 165 °F. I let it rest before slicing.
Prepare the broccoli
While the chicken cooks, I toss the broccoli with olive oil, salt, and pepper. Then I roast it at 400 °F for about 15 minutes until it’s tender and slightly crisp, or I steam it if I want a quicker option.
Cook the grains
I cook the rice or quinoa according to package instructions and fluff it with a fork once done.
Make the garlic sauce
I mix mayonnaise, sour cream, minced garlic, lemon juice, Dijon mustard, salt, and pepper until smooth. I like to chill it for 10–15 minutes to let the flavors blend.
Assemble the bowls
I divide the grains into bowls, top with roasted broccoli and sliced grilled chicken, then drizzle with the garlic sauce and garnish with lime wedges and fresh herbs.

Servings and timing

Servings: 2–4 bowls
Prep time: 15 minutes (plus 30 minutes marinating)
Cook time: 20 minutes
Total time: 35–40 minutes

Variations

Spicy version: I add more cayenne or a dash of hot sauce to the sauce.
Vegetarian: I swap the chicken with grilled tofu, tempeh, or roasted chickpeas.
Different grains: Sometimes I use farro, couscous, or cauliflower rice.
More vegetables: I like adding sliced bell peppers, shredded carrots, or avocado.
Mediterranean twist: I add olives, feta, and cucumbers with a drizzle of lemon.

storage/reheating

I store the grilled chicken, rice or quinoa, broccoli, and sauce separately in airtight containers. The chicken and grains keep well for 3–4 days, the broccoli for up to 3 days, and the sauce for about 5 days. To reheat, I microwave the chicken and grains until warm and re-whisk the sauce before serving.

FAQs

How can I make this dairy-free?

I replace the sour cream and mayonnaise with dairy-free or vegan alternatives.

Can I use frozen broccoli?

Yes, I just thaw and pat it dry before roasting or steaming to avoid sogginess.

Can I prep this meal ahead?

Definitely. I often marinate and grill the chicken ahead, cook the grains, and make the sauce so it’s easy to assemble later.

Is this recipe freezer-friendly?

The chicken and cooked grains freeze well. I don’t freeze the sauce because it can separate when thawed.

What if I don’t have a grill?

I use a grill pan, cast iron skillet, or bake the chicken at 400 °F for 20–25 minutes, flipping halfway.

Conclusion

I’ve found that these bowls hit the sweet spot between healthy and comforting. They’re easy to customize, ideal for meal prep, and delicious enough to make again and again. Whether I’m making them for myself or a group, they always turn out fresh, flavorful, and satisfying.