🥗 Mediterranean Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce
A hearty and nourishing bowl featuring juicy marinated chicken, roasted broccoli, and fluffy rice or quinoa, topped with a creamy garlic-lemon sauce and bright herbs. This Mediterranean-inspired dish is perfect for meal prep, light dinners, or a balanced lunch.
🍗 Ingredients
For the Chicken:
- 2 lbs boneless, skinless chicken breasts or thighs
- 2 tbsp extra virgin olive oil
- 1 tsp smoked paprika
- 1 tsp dried oregano
- 1 tsp garlic powder
- 1/2 tsp cumin
- Juice of 1 lemon
- Salt & pepper to taste
For the Roasted Broccoli:
- 1 large head of broccoli, cut into florets
- 1 tbsp olive oil
- Salt & pepper to taste
For the Base:
- 2 cups cooked brown rice, white rice, or quinoa
For the Creamy Garlic Sauce:
- 1/2 cup plain Greek yogurt
- 2 tbsp mayonnaise (optional, for richness)
- 2 cloves garlic, minced or grated
- 1 tbsp lemon juice
- 1 tsp Dijon mustard (optional)
- Salt & pepper to taste
- Water to thin, if needed
Garnishes:
- Fresh parsley or dill, chopped
- Lemon wedges
- Crumbled feta cheese (optional)
🍳 Instructions
- Marinate the Chicken:
In a bowl, combine olive oil, paprika, oregano, garlic powder, cumin, lemon juice, salt, and pepper. Add chicken and mix to coat. Cover and refrigerate for at least 30 minutes (or overnight for best flavor). - Cook the Chicken:
Preheat grill or grill pan over medium heat. Grill chicken for 5–7 minutes per side, or until internal temperature reaches 165°F (75°C). Let rest, then slice. - Roast the Broccoli:
Preheat oven to 425°F (220°C). Toss broccoli florets with olive oil, salt, and pepper. Spread on a baking sheet and roast for 20–25 minutes until tender and slightly charred. - Make the Garlic Sauce:
In a small bowl, whisk together Greek yogurt, mayo, garlic, lemon juice, mustard, salt, and pepper. Add water a teaspoon at a time until desired consistency is reached. - Assemble the Bowls:
In each bowl, layer rice or quinoa, grilled chicken, and roasted broccoli. Drizzle with creamy garlic sauce. Top with herbs, lemon wedges, and feta if desired.
🍴 Serving Size
- Makes 4–6 bowls depending on portion size.
🧠 Nutritional Info (per serving, approx.)
- Calories: 450–550 kcal
- Protein: 35–40g
- Carbohydrates: 30–40g
- Fat: 20–25g
- Fiber: 4–6g
- Sugar: 3–5g
💡 Notes & Tips
- Meal Prep: Store components separately and assemble when ready to eat.
- Grain Swap: Try farro, couscous, or cauliflower rice for variation.
- Sauce Boost: Add a pinch of sumac or a splash of olive oil for extra Mediterranean flavor.
- Make it Vegan: Swap chicken for roasted chickpeas or tofu and use a plant-based yogurt for the sauce.
🌿 Health Benefits
- High Protein: Supports muscle repair and energy.
- Rich in Fiber: Broccoli and whole grains aid digestion.
- Healthy Fats: Olive oil and yogurt contribute to heart health.
- Antioxidants: Garlic, lemon, and herbs offer immune-boosting properties.
❓ Q&A
Q: Can I use frozen broccoli?
A: Yes! Thaw and pat dry before roasting to avoid sogginess.
Q: Is the sauce spicy?
A: No, it’s garlicky and tangy. Add red pepper flakes if you want heat.
Q: How long does it last in the fridge?
A: 3–4 days stored in airtight containers. Sauce lasts up to a week.
Q: Can I cook the chicken in a skillet or oven instead of grilling?
A: Absolutely. Pan-sear or bake at 400°F (200°C) for 20–25 minutes, flipping halfway.
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