Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce are the perfect healthy, protein-packed meal. Combining tender grilled chicken, nutrient-rich broccoli, and a smooth, garlicky sauce, this dish is a great choice for a balanced and flavorful meal.
The best part about this recipe is its versatility. You can modify the seasonings, swap out vegetables, or use different types of milk to suit your dietary preferences. It’s a gluten-free, dairy-free, and low-carb friendly meal, making it an excellent option for meal prep, weeknight dinners, or post-workout refueling.
This guide will walk you through preparing the ingredients, cooking the chicken to perfection, and making a creamy garlic sauce without dairy. Follow these steps to create a delicious and satisfying dish that’s easy to customize.
The Health Benefits of Grilled Chicken & Broccoli Bowls
This dish isn’t just flavorful—it’s packed with nutrients. Chicken breast is an excellent source of lean protein, which supports muscle growth, metabolism, and overall health. Broccoli is rich in fiber, vitamins C and K, and antioxidants, making it a great vegetable to include in any diet.
By using almond milk instead of heavy cream, this recipe keeps the sauce lighter while maintaining a smooth and creamy texture. Using olive oil instead of butter further enhances the dish’s heart-healthy benefits.
Essential Cooking Tools & Preparation Tips
To make this dish successfully, you’ll need a few essential tools. A large skillet or grill pan is crucial for achieving a nice sear on the chicken. A sharp knife and cutting board will help ensure evenly sliced chicken and perfectly chopped broccoli. A whisk is essential for blending the almond milk and flour smoothly, preventing any lumps in the sauce.
For best results, always season the chicken generously and allow it to rest after cooking to keep it juicy. If your chicken breasts are thick, slice them in half horizontally for quicker and more even cooking.
Ingredient Breakdown & Substitutions
Chicken
- Boneless, skinless chicken breasts are ideal, but chicken thighs can be used for extra juiciness.
- Italian seasoning adds flavor, but you can swap it for paprika, Cajun seasoning, or garlic powder.
Broccoli
- This recipe calls for fresh broccoli, but you can also use frozen broccoli if fresh isn’t available.
Creamy Garlic Sauce
- The sauce is made with almond milk and gluten-free flour, but you can use whole milk, oat milk, or coconut milk depending on your preference.
- Fresh minced garlic enhances the flavor, but garlic powder can be used if necessary.
Oil & Cooking Fat
- Olive oil is the primary cooking fat, but avocado oil or vegetable oil work as substitutes.
Step-by-Step Cooking Instructions
Step 1: Season the Chicken
Pat dry the chicken breasts and rub them with kosher salt, black pepper, and Italian seasoning. Let them sit at room temperature while you prepare the sauce.
Step 2: Make the Creamy Garlic Sauce Base
In a small bowl, whisk together almond milk and gluten-free flour until smooth. Set aside.
Step 3: Cook the Chicken
Heat one tablespoon of olive oil in a large skillet over medium-high heat. Add the chicken and cook for 6-7 minutes per side until golden brown and cooked through. Remove from the pan and cover to keep warm.
Step 4: Cook the Garlic & Broccoli
Add the remaining one tablespoon of olive oil to the same pan. Add minced garlic and sauté for about 30-60 seconds until fragrant. Pour in the almond milk mixture and stir constantly until the sauce thickens.
Add the chopped broccoli florets and cook for 6-8 minutes, stirring occasionally, until tender.
Step 5: Combine Everything
Return the cooked chicken to the pan, coating it in the creamy garlic sauce. Allow it to heat through for another 2-3 minutes. Garnish with fresh parsley and serve with lemon wedges for added brightness.
This simple, one-pan meal delivers restaurant-quality flavors while remaining healthy, gluten-free, and easy to prepare. The grilled chicken and tender broccoli pair perfectly with the rich, creamy garlic sauce, making this a meal you’ll want to make again and again
Side Dish Recommendations
Pairing the right side dishes with Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce enhances the meal’s flavor and texture. Whether you want something hearty, light, or low-carb, there are plenty of great options.
Garlic Butter Quinoa
Quinoa is a protein-rich grain with a nutty flavor that complements the creamy garlic sauce. Cook it in chicken broth for extra depth and stir in garlic butter for added richness.
Roasted Sweet Potatoes
Sweet potatoes add a natural sweetness that balances the savory flavors of the dish. Roasting them with olive oil, salt, and paprika brings out their caramelized edges.
Parmesan Cauliflower Rice
For a low-carb option, cauliflower rice is an excellent substitute for grains. Sauté it with butter, garlic, and Parmesan cheese to create a light, flavorful side.
Lemon Herb Couscous
Couscous absorbs flavors well and pairs nicely with grilled chicken. Add a squeeze of lemon juice and fresh herbs like parsley and basil for a refreshing contrast to the creamy sauce.
Sautéed Green Beans
A quick and easy side, green beans sautéed in olive oil with garlic and red pepper flakes add a crisp texture and mild heat to balance the meal.
Balsamic Roasted Brussels Sprouts
Brussels sprouts roasted with balsamic glaze bring a slight sweetness and crispy texture that complements the creamy garlic sauce and tender chicken.
Fresh Garden Salad
A simple salad with mixed greens, cherry tomatoes, cucumbers, and a lemon vinaigrette adds a refreshing element to the meal. A sprinkle of feta cheese or toasted almonds enhances the flavor.
Cheesy Mashed Cauliflower
For a creamy, low-carb side, mashed cauliflower blended with Parmesan cheese and a touch of butter provides the perfect substitute for mashed potatoes.
Nutritional Information & Health Benefits
High-Protein, Low-Carb Meal
Grilled chicken is an excellent source of lean protein, helping with muscle growth and satiety. Broccoli is packed with fiber, vitamins, and antioxidants, supporting digestion and immune health.
Healthy Fats & Dairy-Free Alternatives
Using olive oil instead of butter reduces saturated fat, while almond milk provides a lighter, dairy-free alternative to heavy cream. If you prefer a richer sauce, coconut milk can be used.
Balancing Macronutrients
This dish naturally balances protein, healthy fats, and fiber, making it ideal for those following low-carb, high-protein, or balanced diets. Pairing it with fiber-rich grains or vegetables enhances its nutritional profile.
Common Mistakes to Avoid & Cooking Tips
1. Overcooking the Chicken
Chicken breast can dry out if overcooked. To keep it juicy, use a meat thermometer and remove it from the heat once it reaches 165°F. Let it rest before slicing to retain moisture.
2. Not Whisking the Sauce Properly
To prevent lumps in the garlic sauce, whisk the almond milk and flour thoroughly before adding it to the pan. Stir continuously as it thickens for a smooth texture.
3. Using Too Much Oil
While olive oil is a healthy fat, using too much can make the dish greasy. Stick to the recommended amount or use a cooking spray for a lighter version.
4. Overcooking the Broccoli
Broccoli should be tender but still slightly crisp. Cooking it too long makes it mushy and dulls its vibrant color. To retain nutrients, steam it briefly before adding it to the sauce.
5. Skipping the Lemon Garnish
Lemon wedges add brightness and enhance the dish’s flavors. A light squeeze of fresh lemon juice over the finished dish balances the richness of the garlic sauce.
6. Not Letting the Chicken Rest
Resting the chicken after cooking allows its juices to redistribute, keeping it moist. Cover it loosely with foil while preparing the sauce and broccoli.
7. Not Experimenting with Seasonings
Italian seasoning works well, but don’t be afraid to mix it up. Try Cajun spices for heat, smoked paprika for depth, or a Mediterranean blend with oregano and thyme.
How to Store Leftovers & Keep Them Fresh
Storing leftovers properly ensures the meal stays fresh and delicious for future meals. The best way to store this dish is by keeping the chicken, broccoli, and sauce separate to prevent the sauce from becoming watery and the chicken from losing its texture.
Refrigerating Leftovers
- Place the grilled chicken in an airtight container. It stays fresh for up to 4 days in the refrigerator.
- Store the broccoli and creamy garlic sauce in a separate container to maintain texture and flavor.
- If meal prepping, divide the portions into individual containers for easy grab-and-go meals.
Freezing for Long-Term Storage
- The grilled chicken freezes well and can be stored in the freezer for up to 3 months. Wrap it tightly in plastic wrap and place it in a freezer-safe container.
- Broccoli doesn’t freeze well once cooked, as it can become mushy. If you plan to freeze the meal, use lightly steamed broccoli and add the sauce fresh when reheating.
- The garlic sauce can be frozen separately in a sealed container for up to 2 months. Stir well after reheating to restore its consistency.
Best Ways to Reheat Without Losing Flavor
Reheating on the Stovetop
This method preserves the best texture for the chicken and sauce.
- Heat a small amount of olive oil in a skillet over medium heat.
- Add the chicken first and warm for about 3-4 minutes per side.
- Pour in the broccoli and sauce and stir occasionally until heated through.
Using the Oven for Even Heating
- Preheat the oven to 350°F.
- Place the chicken in an oven-safe dish, covering it with foil to prevent drying.
- Bake for 10-12 minutes, adding the broccoli in the last few minutes.
- Warm the sauce separately on the stovetop, stirring until smooth.
Microwave Method for Quick Reheating
- Place the chicken and broccoli in a microwave-safe dish.
- Cover lightly with a damp paper towel to prevent drying.
- Heat in 30-second intervals, stirring in between, until warm.
- Add a splash of almond milk to the sauce to restore its creaminess.
FAQs: Common Questions Answered
Can I Use Chicken Thighs Instead of Chicken Breasts?
Yes! Chicken thighs are juicier and more flavorful than breasts. Adjust the cooking time, as thighs take slightly longer to cook.
What Can I Use Instead of Almond Milk?
You can substitute whole milk, oat milk, coconut milk, or cashew milk depending on your preference. If using coconut milk, go for the lite version to keep it from overpowering the dish.
Can I Make This Recipe Dairy-Free and Still Get a Creamy Sauce?
Yes! Almond milk already makes this recipe dairy-free, but you can also use coconut milk or cashew cream for extra richness. Ensure the flour used is also gluten-free if necessary.
What Other Vegetables Work Well with This Dish?
Broccoli is the classic choice, but you can swap it for asparagus, zucchini, Brussels sprouts, green beans, or bell peppers.
How Do I Make the Sauce Thicker?
If the sauce isn’t thick enough, whisk in an extra teaspoon of gluten-free flour or let it simmer longer on low heat until it reaches the desired consistency.
Can I Grill the Chicken Instead of Pan-Searing It?
Absolutely! Grilling adds a smoky flavor and creates a slightly crisp exterior. Cook over medium heat for 5-6 minutes per side until fully cooked.
How Do I Keep the Chicken Juicy?
- Don’t overcook it—use a meat thermometer and remove from heat once it hits 165°F.
- Let the chicken rest for 5 minutes after cooking to retain juices.
- Marinating the chicken before cooking can also enhance its tenderness.
Can I Prepare the Sauce Ahead of Time?
Yes! The sauce can be made up to 2 days in advance and stored in the refrigerator. Reheat it gently on the stove, whisking well before serving.
How Can I Make This Dish More Filling?
To increase satiety, serve it over brown rice, quinoa, couscous, mashed cauliflower, or roasted sweet potatoes.
Conclusion
Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce offer a perfect balance of nutrition and flavor. With a juicy, well-seasoned chicken breast, tender broccoli, and a smooth garlic sauce, this dish is both satisfying and easy to customize.
By following the best cooking practices, storage methods, and reheating tips, you can enjoy this meal fresh every time. Whether served on its own or paired with your favorite side dishes, this recipe is a go-to option for a healthy, delicious meal.
Now, grab your ingredients and start cooking!
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Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce
- Total Time: 35 minutes
- Yield: 4 servings 1x
Description
This Grilled Chicken & Broccoli Bowl features juicy, seasoned grilled chicken, tender broccoli, and a smooth, dairy-free creamy garlic sauce. A perfect low-carb, high-protein meal for easy dinners or meal prep.
Ingredients
For the Chicken:
- 2 pounds boneless skinless chicken breasts
- Kosher salt and ground black pepper (to taste)
- 1 teaspoon Italian seasoning
- 2 tablespoons olive oil, divided
For the Creamy Garlic Sauce:
- 4–5 cloves garlic, minced
- 1 ½ cups almond milk (or any other milk)
- 1 tablespoon gluten-free flour (or regular flour)
For the Broccoli:
- 1 medium head broccoli, chopped (about 3 cups)
Garnishes & Serving Suggestions:
- 2 tablespoons fresh parsley, chopped
- Lemon wedges (optional)
Instructions
Step 1: Season the Chicken
- Rub the chicken breasts with kosher salt, black pepper, and Italian seasoning on all sides.
Step 2: Prepare the Garlic Sauce Mixture
- In a small bowl, whisk almond milk and gluten-free flour until smooth. Set aside.
Step 3: Cook the Chicken
- Heat 1 tablespoon olive oil in a large skillet over medium-high heat.
- Cook the chicken for 6-7 minutes per side, until golden brown and fully cooked.
- Transfer to a plate and cover to keep warm.
Step 4: Cook the Garlic & Broccoli
- Add the remaining 1 tablespoon olive oil to the same pan.
- Sauté minced garlic for 30-60 seconds, until fragrant.
- Pour in the almond milk mixture and stir constantly as it thickens.
- Add broccoli florets and cook for 6-8 minutes until just tender.
Step 5: Combine & Serve
- Return the cooked chicken to the pan and let it heat through.
- Garnish with fresh parsley and lemon wedges, if desired.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Dish
- Method: Skillet
- Cuisine: Healthy
Nutrition
- Serving Size: 1 bowl
- Calories: 350
- Sugar: 2g
- Sodium: 500mg
- Fat: 15g
- Carbohydrates: 10g
- Fiber: 3g
- Protein: 40g