Grilled Chicken Broccoli Bowls with Creamy Garlic Sauce

Why You’ll Love This Recipe

I love this recipe because it checks all the boxes: it’s easy, filling, and loaded with flavor. The grilled chicken brings a smoky depth, while the broccoli adds a fresh crunch. The creamy garlic Parmesan sauce pulls everything together with a comforting richness that doesn’t feel too heavy. It’s also incredibly flexible—I can switch up the base, the sauce, or the protein, depending on what I have on hand.

Ingredients

• 2 boneless, skinless chicken breasts

• 1 tablespoon olive oil

• 1/2 teaspoon paprika

• 1/2 teaspoon Italian seasoning

• Salt and pepper to taste

• 2 cups broccoli florets

• 2 cups cooked rice (white, brown, or cauliflower rice)

• 2 tablespoons butter

• 4 garlic cloves, minced

• 2 tablespoons flour

• 1 1/2 cups milk (or heavy cream for extra richness)

• 1/4 cup grated Parmesan cheese

• Salt and pepper to taste

• Chopped parsley, for garnish

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

Directions

1. I preheat a grill or grill pan over medium heat. Then I season the chicken breasts with olive oil, paprika, Italian seasoning, salt, and pepper.

2. I grill the chicken for about 5–6 minutes per side until fully cooked through. After removing from the heat, I let it rest a few minutes before slicing.

3. Meanwhile, I steam or microwave the broccoli florets for about 3–4 minutes, just until crisp-tender.

4. In a medium saucepan, I melt the butter over medium heat. I add the minced garlic and cook it for about 30 seconds until fragrant.

5. I stir in the flour and cook it for 1 minute to create a roux, then slowly whisk in the milk, stirring constantly until the sauce thickens—usually 3 to 5 minutes.

6. I stir in the Parmesan cheese and season the sauce with salt and pepper to taste.

7. To assemble, I divide the rice between four bowls, then top each with sliced chicken and broccoli. I spoon the creamy garlic sauce generously over each bowl.

8. Finally, I garnish with chopped parsley and serve the bowls warm.

Servings and Timing

• Servings: 4 servings

• Prep time: 10 minutes

• Cook time: 20 minutes

• Total time: 30 minutes

• Calories: Approximately 485 kcal per serving

Variations

• Low-Carb Option: I often use cauliflower rice as the base when I want to cut down on carbs.

• Cheese Swap: I sometimes mix in mozzarella or sharp white cheddar for a different flavor in the sauce.

• Add Veggies: I like adding sautéed mushrooms, spinach, or bell peppers for more variety and nutrients.

• Spicy Twist: A pinch of red pepper flakes in the sauce adds a little heat that pairs well with the creamy texture.

• Protein Swap: Grilled shrimp, salmon, or even tofu works beautifully as a substitute for chicken.

Storage/Reheating

• Storage: I store leftovers in airtight containers in the fridge for up to 4 days.

• Freezing: I don’t recommend freezing the sauce alone as it may separate, but the fully assembled bowls (minus the sauce) freeze well for up to 2 months.

• Reheating: I reheat in the microwave in 1-minute intervals or in a skillet over medium-low heat. If the sauce thickens too much, I add a splash of milk to bring it back to the right consistency.

FAQs

Can I make the garlic sauce ahead of time?

Yes, I often make the sauce a day in advance. I store it in the fridge and reheat gently with a splash of milk before serving.

What’s the best type of rice to use?

Any rice works! I like jasmine or brown rice for more texture and flavor. Cauliflower rice is great for a low-carb alternative.

Can I bake the chicken instead of grilling?

Definitely. I bake the chicken at 400°F (200°C) for about 20–25 minutes or until fully cooked if I don’t feel like grilling.

Is there a dairy-free option for the sauce?

Yes, I’ve used plant-based butter and milk (like almond or oat milk) along with nutritional yeast instead of Parmesan to create a dairy-free version.

How do I keep the sauce from getting lumpy?

I whisk the flour and butter together well before adding milk slowly. Constant stirring while the sauce thickens helps keep it smooth.

Conclusion

Grilled Chicken Broccoli Bowls with Creamy Garlic Sauce are one of my favorite ways to enjoy a healthy, comforting meal that’s both simple and satisfying. It’s the kind of bowl that brings together everyday ingredients in a way that feels special. Whether I’m meal prepping for the week or putting together a last-minute dinner, this recipe always delivers hearty flavor and comfort in every bite.