Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce 🥦🍗
Imagine a bowl packed with juicy, tender grilled chicken, vibrant green broccoli, fluffy grains, and a luscious creamy garlic sauce that ties it all together. Whether you’re planning a quick weeknight dinner or prepping meals ahead, this recipe offers a winning combination of flavor, nutrition, and ease. In this article, Chef Gordon Ramsay walks you through every step, shares health tips, safety pointers, and the science behind why this meal nourishes your body.
Why You’ll Love This Recipe
This dish hits several marks:
- High in protein and fibre — ideal for satiety and muscle support
- Balanced macros — good mix of lean protein, healthy fats, and complex carbohydrates
- Versatile — swap grains, adjust spices, tweak sauce to your taste
- Great for meal prep — stores well, reheats nicely
Ingredients & Prep
For the Chicken Marinade
- 2 lbs boneless, skinless chicken breasts or thighs
- 1 tablespoon olive oil
- 1 teaspoon paprika
- ½ teaspoon garlic powder
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon cayenne pepper (optional, for heat)
- Juice of 1 lime
For the Creamy Garlic Sauce
- ½ cup mayonnaise
- ¼ cup sour cream
- 2 cloves garlic, minced
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- ¼ teaspoon salt
- ¼ teaspoon black pepper
For the Bowls
- 1 lb broccoli florets, steamed or roasted
- 2 cups cooked rice or quinoa (choose your grain)
- Lime wedges, for serving
Step‑by‑Step Instructions
1. Marinate Your Chicken
In a large bowl, toss the chicken with olive oil, paprika, garlic powder, salt, black pepper, (and cayenne if using). Squeeze in lime juice. Mix well so every piece is coated. Allow to marinate at least 30 minutes; for best flavor, refrigerate up to 24 hours.
2. Cook the Chicken
Preheat grill or skillet to medium-high heat. Grill or pan‑fry chicken until cooked through (internal temp ~165°F / 74°C), about 5‑7 minutes per side depending on thickness. Let it rest for a few minutes before slicing to retain juices.
3. Steam or Roast the Broccoli
While chicken is marinating or cooking, prepare broccoli. Steam until bright green and tender (but still with some bite), or roast (with a touch of oil, salt, pepper) to bring out a sweet, slightly charred flavor.
4. Make the Creamy Garlic Sauce
In a small bowl, whisk together mayonnaise, sour cream, minced garlic, lemon juice, Dijon mustard, salt, and pepper. Taste: adjust salt, acidity (lemon), or garlic as desired.
5. Assemble the Bowls
Divide your cooked rice/quinoa into bowls. Arrange steamed/roasted broccoli on one side, sliced chicken on the other. Drizzle with the creamy garlic sauce. Finish with lime wedges for squeezing over at the end.
Expert Chef Tips from Gordon Ramsay
- **Don’t overcrowd the grill or pan** — gives better browning and flavour.
- **Let chicken rest** for at least 5 minutes after cooking to retain juices.
- **Use fresh garlic** in sauce for more vibrant flavour; pre‑mince and let it sit for a few minutes to mellow raw sharpness.
- **Flavor contrast** matters — bright lime juice or lemon zest adds freshness.
- If meal‑prepping, keep sauce separately until ready to eat to maintain texture and flavor.
Health & Nutrition Benefits
| Nutrient | Amount per Serving* (approx.) | Why It Matters |
|---|---|---|
| Calories | ~ 550‑650 kcal | Good energy for dinner; supports active lifestyle. |
| Protein | ~ 35‑45 g | Helps with muscle repair, satiety, weight management. |
| Carbohydrates | ~ 45‑55 g | Provides energy; choose whole grains for fibre. |
| Fat | ~ 25‑35 g | From healthy fats (olive oil, mayonnaise) important for absorption of fat‑soluble vitamins. |
| Fiber | ~ 6‑8 g | Supports digestion, blood sugar regulation. |
| Vitamin C | High (from broccoli & lemon/lime juice) | Boosts immunity, helps collagen formation. |
| Vitamin K | Good amount (from broccoli) | Important for blood clotting & bone health. |
| Iron | Moderate | Supports oxygen transport; more if using dark meat chicken. |
*Based on 1 bowl serving, using chicken breast, rice, and full sauce. Values approximate.
Health & Food Safety Tips
- **Proper internal temperature**: Chicken should reach 165°F (74°C) to ensure safe for eating.
- **Clean surfaces and utensils**: Avoid cross‑contamination — raw chicken juices should not touch other foods.
- **Store safely**: Refrigerate leftovers within 2 hours; consume within 3‑4 days.
- **Sauce safety**: If you make sauce ahead, keep chilled; mayonnaise & sour cream can spoil if left out long.
- **Adjust for dietary needs**: Use low‑fat dairy or a lighter sauce if reducing fat; use cauliflower rice if low‑carb, etc.
Variations & Substitutions
- Swap rice/quinoa for cauliflower rice, farro, or barley
- Use chicken thighs if you prefer richer, more moist meat
- Make the sauce with Greek yogurt instead of sour cream + mayo for fewer calories
- Add extra vegetables (bell peppers, carrots, zucchini) for colour and nutrients
- Spice it up: smoked paprika, chili flakes, or a dash of hot sauce
Frequently Asked Questions (FAQs)
- Can I use frozen broccoli?
Yes — just steam or roast it straight from frozen (add a little extra time). Once cooked, drain well to avoid watery bowls. - How far ahead can I prep?
You can marinate the chicken up to 24 hours in advance. Cooked chicken and broccoli store well in the fridge for 3‑4 days. Sauce should be stored separately. - Can I make this dish dairy‑free?
Yes — substitute the sour cream and mayonnaise with dairy‑free cream alternatives (e.g. cashew cream, coconut yogurt) and ensure your sauce ingredients are compliant. - How do I reheat without drying the chicken?
Reheat gently: wrap in foil or use microwave with cover and a splash of water; avoid overcooking. - Is this recipe keto or low‑carb friendly?
To make low‑carb, use cauliflower rice or reduce grains; reduce or lighten sauce. Then the macros shift accordingly. - Will the creamy garlic sauce overpower other flavors?
Balance is key: use just enough drizzle. You can tone down the raw garlic or increase lemon/lime for brightness. - Can I grill outdoors or use a skillet indoors?
Both work fine; skillet or indoor grill pan will yield good result, just watch for doneness and avoid burning. - Can I freeze this meal?
Chicken and broccoli freeze okay, but the sauce may change texture — better to freeze components separately and thaw before adding sauce. - Is the sauce safe for pregnant women?
Yes, as long as garlic is clean, dairy products are pasteurized, ingredients are fresh, and chicken is fully cooked. Avoid unpasteurized items or questionable mayo brands. - How can I reduce sodium?
Use low‑sodium salt, omit or reduce added salt, pick low‑sodium dairy and condiments, rinse if using salted broths or sauces.
Conclusion
This Grilled Chicken & Broccoli Bowl with Creamy Garlic Sauce is more than just flavor—it’s a meal that nourishes. With balanced macros, wholesome ingredients, and enough flexibility to fit your dietary preferences, it’s ideal for your weeknight rotation, meal prep, or even entertaining. Chef Ina Garten would encourage you to savor each bite, appreciate how ingredients combine, and to share what you make.
Give it a try, tweak it to your tastes, and let me know—what’s your favourite twist or topping you added?
