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Grilled Chicken Broccoli Bowls with Creamy Garlic Sauce

Smoked paprika-seasoned grilled chicken and tender-crisp broccoli served over quinoa or rice with a silky Greek yogurt garlic Parmesan sauce for a high-protein, meal-prep-friendly dinner.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: American
Calories: 420
Ingredients Equipment Method Notes

Ingredients
  

  • 1.5 lbs boneless, skinless chicken breasts cut into bite-sized pieces
  • 4 cups fresh broccoli florets
  • 1 tbsp olive oil
  • 1 tsp smoked paprika
  • salt and black pepper to taste
  • 0.5 cup plain Greek yogurt full-fat or 2% recommended for a stable sauce
  • 0.25 cup low-sodium chicken broth
  • 3 garlic cloves minced
  • 1 tbsp lemon juice freshly squeezed
  • 0.25 cup Parmesan cheese freshly grated
  • 0.5 tsp dried oregano
  • 2 cups cooked quinoa, brown rice, or cauliflower rice prepared according to package directions

Equipment

  • Cast-iron skillet or grill pan
  • small saucepan
  • whisk

Method
 

  1. Toss the chicken pieces with olive oil, smoked paprika, salt, and pepper until evenly coated.
  2. Heat a cast-iron skillet or grill pan over medium-high heat. Add the chicken in a single layer and cook for 6 to 8 minutes, turning occasionally, until golden brown and cooked through to 165 degrees F. Remove and set aside.
  3. In the same pan, add the broccoli florets with a splash of water. Cover loosely and cook for 4 to 5 minutes until tender-crisp and vibrant green.
  4. In a small saucepan over low heat, warm the chicken broth with the minced garlic and oregano for about 1 minute. Stir a tablespoon of the warm broth into the Greek yogurt in a separate bowl to temper it, then whisk the yogurt mixture back into the saucepan.
  5. Whisk constantly over low heat for 2 to 3 minutes until the sauce is warm and smooth. Do not boil. Stir in the Parmesan and lemon juice until the cheese melts and the sauce thickens slightly.
  6. Divide the cooked base between four bowls. Top each with grilled chicken and steamed broccoli.
  7. Spoon the creamy garlic sauce over each bowl and finish with a crack of black pepper or red pepper flakes. Serve immediately.

Notes

Meal prep: Store chicken, broccoli, and base together for up to 4 days. Keep the sauce in a separate container and add after reheating to maintain texture.
Reheating: Microwave bowl components for 60 to 90 seconds. Warm sauce separately in a small saucepan over low heat with a splash of broth to loosen.
Yogurt tip: Always temper the Greek yogurt by stirring warm liquid into it before adding to the pan. This prevents curdling and keeps the sauce silky. Keep heat on low throughout.
Protein swaps: Grilled shrimp or seared firm tofu work well in place of chicken.
Dairy-free: Replace Greek yogurt with full-fat coconut milk and Parmesan with nutritional yeast.