Warm Introduction
There’s something so comforting about a bowl meal – all your favorite ingredients layered together, bursting with flavor, and still healthy enough to keep you feeling light. This grilled chicken & broccoli bowl is one of my go-to meals when I want something quick, nourishing, and absolutely delicious. The star? A creamy garlic sauce that feels indulgent but is actually keto-friendly and low-carb.
I first started making this recipe on busy weeknights after workouts. I needed something protein-packed but not boring, and this bowl became my little “reset meal.” Juicy grilled chicken, crisp-tender broccoli, and that drizzle of garlicky creaminess—it hits all the right notes every single time.
What Makes This Recipe Stand Out
- Balanced & filling: High protein from chicken, fiber from broccoli, and healthy fats from the creamy sauce.
- Quick & flexible: Works for lunch, dinner, or even meal prep.
- Flavor layering: The smoky grilled chicken pairs beautifully with broccoli’s freshness, and the sauce ties everything together like a restaurant-quality dish.
- Keto-friendly: No hidden carbs, no guilt—just wholesome, satisfying fuel for your body.
Personal Blogger Note
The first time I made this bowl after a late workout, I remember sitting on the couch, digging in, and thinking, “Why haven’t I been making this forever?” The garlic sauce gave me that “comfort food” feeling without derailing my macros. Now, I make extra sauce to keep in the fridge—it makes everything taste better, even roasted veggies or eggs.
Equipment You’ll Need
- Grill pan or outdoor grill – Gives the chicken that smoky char and beautiful sear marks. If you don’t have one, a skillet works too.
- Mixing bowls – You’ll need one for marinating chicken and another for whisking the sauce.
- Whisk – Essential for making the garlic sauce silky smooth.
- Sharp knife & cutting board – Prepping chicken and broccoli is much easier with good tools.
- Steamer basket or saucepan – For cooking broccoli to the perfect tender-crisp texture.
Ingredients (with Substitutions)
- Chicken breast (2 large) – Lean protein powerhouse. Swap with chicken thighs if you prefer juicier meat.
- Broccoli florets (3 cups) – Adds fiber, crunch, and nutrients. Cauliflower is a good low-carb alternative.
- Olive oil (2 tbsp) – For marinating the chicken and grilling. Avocado oil works too.
- Garlic cloves (3, minced) – The soul of the sauce. Garlic powder can work in a pinch.
- Heavy cream (½ cup) – Makes the sauce rich and creamy. Greek yogurt is a lighter swap if you’re not strict keto.
- Parmesan cheese (¼ cup, grated) – Adds salty, nutty flavor. Swap with pecorino or even nutritional yeast for dairy-light version.
- Salt & pepper – Always key to flavor.
- Paprika (1 tsp) – For smoky seasoning on the chicken.
- Fresh parsley (optional) – For garnish and freshness.
Step-by-Step Cooking Process
- Marinate the chicken: In a bowl, combine olive oil, salt, pepper, paprika, and half the minced garlic. Coat chicken well and let it rest for 15 minutes (or overnight if meal prepping).
- Grill the chicken: Heat your grill pan and cook chicken 5–6 minutes per side until golden and cooked through. Remove and let rest before slicing.
- Steam the broccoli: Steam or lightly boil broccoli until tender but still crisp, about 4–5 minutes. Drain well.
- Make the creamy garlic sauce: In a small saucepan, sauté remaining garlic in olive oil until fragrant. Stir in heavy cream and parmesan. Simmer 2–3 minutes until slightly thickened. Season with salt and pepper.
- Assemble the bowl: Add broccoli as the base, top with sliced grilled chicken, and drizzle with creamy garlic sauce. Garnish with parsley.
Health & Nutrition Insights
This bowl is the definition of nutrient-dense:
- Protein-packed – Chicken keeps you full and supports muscle recovery.
- Low-carb & keto-friendly – Broccoli adds bulk without spiking blood sugar.
- Healthy fats – Cream and olive oil provide lasting energy.
Perfect for anyone balancing fitness goals with flavor cravings.
Serving & Pairing Ideas
- Pair with cauliflower rice for a heartier meal.
- Serve alongside a fresh side salad with lemon vinaigrette.
- Enjoy with a sparkling water with lemon for a refreshing, guilt-free drink.
Storage & Meal Prep Tips
- Store leftovers in airtight containers for up to 3 days in the fridge.
- Keep sauce separate if possible, then drizzle before reheating.
- Reheat gently on the stovetop or microwave—add a splash of cream if sauce thickens too much.
- Can be frozen (without sauce) for up to a month.
FAQ
Q: Can I make this dairy-free?
Yes! Swap heavy cream with coconut cream and parmesan with nutritional yeast.
Q: What if I don’t have a grill?
Use a skillet or even bake the chicken at 400°F (200°C) for 20 minutes.
Q: Is this good for meal prep?
Absolutely. It stores and reheats really well, making it perfect for busy weeks.
Nutrition Breakdown (per serving)
- Calories: 410
- Protein: 37g
- Fat: 26g
- Carbs: 8g
- Net Carbs: 5g
Recipe Details
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Course: Main Dish
- Cuisine: American, Keto
- Servings: 2
- Calories: 410 per serving
Closing Note
If you’re looking for a healthy, quick, and flavor-packed recipe, these grilled chicken & broccoli bowls are it. Every bite tastes like comfort food without the carb crash. Give it a try and let me know how you customize it—I’d love to hear your twist on it!
Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce Recipe
Ingredients
Method
- Marinate chicken with olive oil, paprika, garlic, salt, and pepper.
- Grill until golden and cooked through, then slice.
- Steam broccoli until tender-crisp.
- Make garlic sauce: sauté garlic, add cream and parmesan, simmer until thick.
- Assemble bowls: broccoli base, chicken on top, drizzle with sauce, garnish.
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