Tender, juicy grilled chicken served over crisp-tender broccoli and topped with a rich, creamy garlic yogurt sauce makes this a healthy, high-protein meal that’s perfect for lunch, dinner, or weekly meal prep.

Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 4

---

Ingredients

For the Chicken

• 2 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1 teaspoon Italian seasoning
• ½ teaspoon onion powder
• Salt and black pepper, to taste

For the Broccoli

• 2 cups (200 g) broccoli florets
• 1 teaspoon olive oil
• Pinch of salt and pepper

Creamy Garlic Sauce

• ½ cup (120 ml) plain Greek yogurt
• 2 garlic cloves, minced
• 1 tablespoon fresh lemon juice
• 1 teaspoon Dijon mustard (optional)
• 1 teaspoon chopped fresh parsley or dill
• Salt and black pepper, to taste

Optional Garnishes

• Fresh parsley
• Lemon wedges
• Red pepper flakes
• Grated Parmesan cheese

---

Instructions

Step 1: Season the Chicken

1. Pat the chicken breasts dry with paper towels.
2. Rub with olive oil.
3. Season evenly with garlic powder, paprika, Italian seasoning, onion powder, salt, and pepper.
4. Let marinate for 15–30 minutes if time allows.

---

Step 2: Grill the Chicken

1. Preheat a grill or grill pan over medium-high heat.
2. Cook chicken for 6–7 minutes per side, depending on thickness.
3. The internal temperature should reach 75°C (165°F).
4. Remove from the grill and let rest for 5 minutes before slicing.

---

Step 3: Cook the Broccoli

Steaming Method

• Steam broccoli for 4–5 minutes until bright green and tender-crisp.

Roasting Method

• Toss broccoli with olive oil, salt, and pepper.
• Roast at 220°C (425°F) for 15–18 minutes, turning halfway through.

---

Step 4: Prepare the Creamy Garlic Sauce

In a small bowl, whisk together:

• Greek yogurt
• Minced garlic
• Lemon juice
• Dijon mustard (if using)
• Fresh herbs
• Salt and pepper

Refrigerate until ready to serve.

---

Step 5: Assemble the Bowls

Divide the broccoli among four serving bowls.
Top with sliced grilled chicken.
Drizzle generously with the creamy garlic sauce.
Garnish with parsley, Parmesan, or a squeeze of fresh lemon juice if desired.

---

Tips for Success

• Pound the chicken breasts to an even thickness for even cooking.
• Avoid overcooking the broccoli to keep it vibrant and slightly crisp.
• Allow the chicken to rest before slicing to retain its juices.
• Freshly minced garlic provides the best flavour in the sauce.

---

Delicious Variations

Mediterranean

Add:

• Cherry tomatoes
• Cucumber
• Kalamata olives
• Crumbled feta cheese

Spicy

Mix hot sauce or cayenne pepper into the garlic sauce.

Low-Carb

Serve exactly as written for a naturally low-carb meal.

Extra Protein

Add a boiled egg or increase the chicken to 3 breasts.

Dairy-Free

Replace Greek yogurt with an unsweetened dairy-free yogurt alternative.

---

Storage

Refrigerator

• Store chicken, broccoli, and sauce separately in airtight containers for up to 4 days.

Freezer

• Freeze the cooked chicken for up to 3 months.
• Broccoli is best enjoyed fresh but can also be frozen.
• Do not freeze the yogurt sauce, as it may separate when thawed.

---

Reheating

Microwave

• Heat chicken and broccoli for 1–2 minutes.
• Add the cold garlic sauce after reheating.

Oven

• Reheat at 180°C (350°F) for about 10 minutes.

Air Fryer

• Heat the chicken at 180°C (350°F) for 3–4 minutes.

---

Nutrition (Approximate Per Serving)

• Calories: 320
• Protein: 36 g
• Fat: 15 g
• Carbohydrates: 8 g
• Fibre: 3 g
• Sugar: 3 g

Nutritional values may vary depending on the ingredients used.

---

Nut Information

This recipe is naturally nut-free.

Contains

• Milk (Greek yogurt)

Check Labels On

• Dijon mustard
• Greek yogurt
• Parmesan cheese (if using)
• Seasoning blends

Some packaged products may be manufactured in facilities that also process tree nuts or peanuts. Always check labels if cooking for someone with a nut allergy.

---

Frequently Asked Questions

Q: Can I use chicken thighs instead of breasts?
Yes. Boneless, skinless chicken thighs work well and are naturally juicier. Grill for about 6–8 minutes per side or until they reach an internal temperature of 75°C (165°F).

Q: Can I cook the chicken in a frying pan?
Absolutely. Sear over medium-high heat for 6–7 minutes per side until fully cooked.

Q: Can I make this ahead for meal prep?
Yes. Prepare the chicken and broccoli in advance, then store the sauce separately. Assemble just before eating for the freshest flavour.

Q: Can I use frozen broccoli?
Yes. Steam or roast frozen broccoli directly from frozen, adding a few extra minutes to the cooking time.

Q: What can I serve with these bowls?
For a heartier meal, serve with brown rice, quinoa, cauliflower rice, roasted sweet potatoes, or a fresh green salad.

Q: Is this recipe gluten-free?
Yes, provided all seasonings and Dijon mustard used are certified gluten-free.

Q: Can I make the garlic sauce in advance?
Yes. The sauce can be refrigerated in an airtight container for up to 3 days, and the flavour often improves as it sits.