Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce

Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce are a delicious, high-protein, keto-friendly meal that combines tender grilled chicken, perfectly cooked broccoli, and a rich, garlicky cream sauce. This dish is ideal for weeknight dinners, meal prep, or anyone looking for a comforting yet healthy meal that’s simple to prepare.

Why This Recipe Stands Out

This recipe elevates a classic chicken and vegetable bowl with a luscious, creamy garlic sauce that adds depth and flavor without overpowering the natural taste of the ingredients. It’s perfect for anyone following a low-carb or keto lifestyle, and it’s quick enough for busy evenings while still feeling indulgent and satisfying.

Why You’ll Love This Recipe

• High-Protein: Packed with lean chicken breast for sustained energy.
• Keto-Friendly: Low in carbs and rich in healthy fats.
• Quick and Easy: Ready in just 30 minutes from start to finish.
• Flavor-Packed: Creamy garlic sauce enhances the natural flavors of chicken and broccoli.
• Versatile: Can be served as a main meal, meal prep, or family dinner.
• Customizable: Add your favorite vegetables or seasonings to suit your taste.

Ingredients Breakdown

For the Chicken & Broccoli Bowls

• 2 boneless skinless chicken breasts
• 2 cups broccoli florets
• 2 tbsp olive oil
• Salt and pepper, to taste

For the Creamy Garlic Sauce

• 1 tbsp butter
• 3 cloves garlic, minced
• 1 cup heavy cream
• 1/2 cup grated Parmesan cheese
• Salt and pepper, to taste

Serving Size: 1 bowl | Yield: 2 servings

Tools & Equipment Needed

• Grill or grill pan
• Skillet or sauté pan
• Saucepan
• Knife and cutting board
• Tongs or spatula
• Measuring cups and spoons

Step-by-Step Instructions

Step 1: Prepare and Grill the Chicken

Season the chicken breasts with salt and pepper on both sides. Preheat a grill or grill pan over medium-high heat. Grill the chicken for 5-6 minutes per side until fully cooked and internal temperature reaches 165°F (74°C). Remove from heat and let rest for a few minutes before slicing.

Step 2: Cook the Broccoli

In a skillet, heat 2 tablespoons of olive oil over medium heat. Add the broccoli florets and sauté for 5-7 minutes until tender but still crisp. Season lightly with salt and pepper and remove from heat.

Step 3: Make the Creamy Garlic Sauce

In a small saucepan, melt 1 tablespoon of butter over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant, being careful not to burn it. Pour in 1 cup of heavy cream and bring to a gentle simmer. Stir in 1/2 cup grated Parmesan cheese and whisk until the sauce is smooth and thickened. Season with salt and pepper to taste.

Step 4: Assemble the Bowls

Slice the grilled chicken into strips. In serving bowls, arrange the sautéed broccoli and top with sliced chicken. Drizzle the creamy garlic sauce generously over the chicken and broccoli. Serve immediately while hot.

Tips & Variations

• Add More Veggies: Incorporate bell peppers, zucchini, or mushrooms for extra nutrition.
• Spice it Up: Add a pinch of red pepper flakes or smoked paprika to the sauce for a subtle kick.
• Meal Prep Friendly: Store chicken, broccoli, and sauce separately in airtight containers for up to 3 days in the refrigerator. Reheat gently before serving.
• Cheese Alternative: Swap Parmesan for Pecorino Romano for a sharper flavor.

Flavor Profile & Pairings

The dish combines the smoky, savory flavor of grilled chicken with the freshness and slight crunch of broccoli. The creamy garlic sauce adds richness and depth, making each bite indulgent yet balanced. This meal pairs perfectly with a light side salad or cauliflower rice for a complete keto-friendly dinner.

Suggested Serving Occasions

• Quick weeknight dinners
• Meal prep for busy weekdays
• Low-carb or keto-friendly family meals
• Post-workout high-protein dinner

Nutritional Overview

Per Serving (1 bowl, approximately): Calories: 452 kcal, Protein: 35 g, Fat: 32 g, Carbohydrates: 8 g, Fiber: 3 g, Sugar: 2 g, Sodium: 400 mg.

Dietary Notes: Keto-friendly, low-carb, high-protein, gluten-free.

Make-Ahead & Meal Prep Tips

• Grill the chicken in advance and store in the fridge for up to 3 days.
• Steam or sauté broccoli ahead of time and reheat before serving.
• Prepare the creamy garlic sauce and store in a sealed container in the refrigerator; reheat gently to maintain consistency.

FAQs

Q1: Can I bake the chicken instead of grilling? Yes, bake at 400°F (200°C) for 20-25 minutes until fully cooked.
Q2: Can I use frozen broccoli? Yes, thaw and drain excess water before sautéing to prevent sogginess.
Q3: Can this be made dairy-free? Substitute heavy cream with coconut cream and Parmesan with nutritional yeast.
Q4: How do I thicken the garlic sauce if it’s too thin? Simmer gently for a few minutes until reduced, or whisk in a small amount of cornstarch slurry.
Q5: Can this recipe be doubled? Absolutely, just increase chicken, broccoli, and sauce quantities proportionally.

Cooking Timeline (at a Glance)

Step	Time
Grill chicken	10–12 min
Sauté broccoli	5–7 min
Make garlic sauce	5–7 min
Assemble bowls	5 min
Total Time	30 min

Serving Suggestions

Serve bowls hot with the creamy garlic sauce generously drizzled over the chicken and broccoli. Garnish with extra Parmesan, freshly cracked black pepper, or chopped parsley for a beautiful presentation. Pair with cauliflower rice or zucchini noodles for a low-carb side.

Recipe Variations

• Garlic Herb: Add fresh thyme or rosemary to the sauce for an aromatic twist.
• Cheesy Broccoli: Mix shredded cheddar or mozzarella into broccoli before serving.
• Spicy Garlic: Add ½ teaspoon crushed red pepper flakes to the sauce.
• Asian-Inspired: Replace Parmesan with soy sauce and sesame oil, top with sesame seeds.

Ingredient Spotlight

Chicken Breast: Lean and protein-rich, it provides a versatile base that pairs beautifully with a creamy sauce.
Broccoli: Nutrient-dense with fiber, vitamins, and a subtle crunch that contrasts the creamy sauce.
Parmesan Cheese: Adds umami and richness, balancing the garlic and creaminess of the sauce.

Pro Cooking Tips

• Rest grilled chicken for a few minutes before slicing to retain juices.
• Avoid overcooking broccoli; keep it slightly crisp for texture.
• Whisk sauce continuously when adding cheese to prevent clumping.
• Season the sauce gradually, tasting as you go to balance flavors.

Storage & Freezing Guide

• Store grilled chicken, cooked broccoli, and sauce separately in airtight containers for up to 3 days in the refrigerator.
• Reheat gently in a skillet or microwave to avoid overcooking the chicken or curdling the sauce.

Nutrition Estimate Table (Per Serving)

Nutrient	Amount	Notes
Calories	452	Satisfying and filling
Protein	35 g	High-protein meal
Carbs	8 g	Low-carb, keto-friendly
Fat	32 g	Healthy fats from cream and olive oil
Fiber	3 g	Adds texture and fullness
Keto-Friendly	✅	Ideal for low-carb diets

Expanded Conclusion

Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce are a perfect combination of simplicity, flavor, and nutrition. Quick to make yet indulgent, this dish works beautifully for dinner, meal prep, or a low-carb weeknight solution. The tender grilled chicken, crisp broccoli, and rich garlic sauce create a satisfying, wholesome meal that is sure to become a family favorite.

Prep Time: 10 minutes | Cook Time: 20 minutes | Total Time: 30 minutes | Yield: 2 servings

Print