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Introduction
If you’re looking for a keto-friendly meal that’s comforting, satisfying, and ridiculously easy to throw together, you’re going to fall in love with these Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce. This recipe is a beautiful mix of juicy grilled chicken, crisp-tender broccoli, and a rich, garlicky cream sauce that ties it all together in the most crave-worthy way.
It’s the kind of meal that checks every keto box: high in protein, low in carbs, full of flavor, and easy to customize. Whether you’re meal-prepping for the week or pulling together a quick weeknight dinner, this one is a winner. And that sauce? I could honestly eat it with a spoon.
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Why You’ll Love This Recipe
There’s a lot to love about this dish, especially if you’re living the keto life:
- High in protein and healthy fats to keep you full and fueled.
- Only a few carbs per serving, thanks to low-carb staples like broccoli and cream.
- Super satisfying—you won’t miss the carbs here.
- Meal-prep friendly and reheats like a dream.
- The creamy garlic sauce gives it that comforting, indulgent flavor we all crave, without any keto guilt.
Whether you’re new to keto or just looking for fresh ideas, this bowl might just become a new favorite.
My Personal Experience
I whipped this up on a random Tuesday night when I had leftover grilled chicken and a head of broccoli staring me down. I wanted something quick, cozy, and keto—and wow, did this hit the spot. The garlic sauce came together in minutes, and it totally elevated the whole thing. I ended up making it three times that same week (no joke), and now it’s one of those meals I always come back to. Bonus points: even the non-keto folks in my house were licking their plates clean.
Required Equipment
Grill Pan or Outdoor Grill
A grill pan gives the chicken those beautiful sear marks and that smoky flavor without needing to fire up the outdoor grill. If you have an actual grill, even better—it adds a depth of flavor that makes the chicken sing.
Medium Saucepan
You’ll need this to create the creamy garlic sauce. I like using a pan with a nonstick coating so the sauce doesn’t stick or burn.
Mixing Bowls
Handy for tossing the broccoli in oil and seasonings before sautéing or steaming. Also great for assembling your bowls neatly.
Tongs
Makes flipping the chicken and tossing the broccoli super easy. I use them for everything—they’re like an extension of my hand in the kitchen.
Whisk
Helps get the sauce silky smooth and lump-free. Totally worth it for that dreamy consistency.
Ingredients & Substitutions
- 2 boneless, skinless chicken breasts – Grilled until juicy and golden. You can swap for chicken thighs if you want something a little richer in fat.
- 2 cups broccoli florets – Adds crunch and nutrients. Cauliflower works great here too if you want to mix things up.
- 2 tbsp olive oil – For cooking the broccoli. Avocado oil is a great alternative.
- 1 tbsp butter – Helps create richness in the sauce.
- 3 cloves garlic, minced – The heart of the flavor here. You can use garlic powder in a pinch, but fresh is best.
- 1 cup heavy cream – Brings that luscious, creamy texture. Don’t sub with milk—it won’t thicken the same.
- 1/2 cup grated Parmesan cheese – Gives the sauce a salty, nutty finish. You can try Pecorino Romano or even shredded mozzarella.
- Salt and pepper to taste – Adjust to your liking.
How to Make Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce
- Prep the Chicken
Season your chicken breasts with salt and pepper on both sides. Let them sit for a few minutes while you heat up the grill pan. - Grill the Chicken
Grill on medium-high heat for about 5-6 minutes per side, depending on thickness, until cooked through. Let them rest for a few minutes before slicing. - Cook the Broccoli
While the chicken’s resting, heat olive oil in a skillet over medium heat. Add the broccoli florets and sauté for about 5-6 minutes until they’re tender but still bright green. You can steam them instead if you prefer. - Make the Garlic Sauce
In a medium saucepan, melt the butter and add the minced garlic. Cook until fragrant, about 30 seconds. Pour in the heavy cream, whisk, and let it simmer for a few minutes to thicken. Stir in the Parmesan and keep whisking until the sauce is smooth. Season with salt and pepper. - Assemble the Bowls
Layer the grilled chicken and broccoli in bowls, then spoon that creamy garlic sauce all over the top. Done!
Tips for This Recipe
- Don’t skip the rest time for the chicken—it keeps it juicy!
- Use fresh broccoli for best texture, but frozen works if you’re in a pinch.
- Double the sauce if you want leftovers for other meals—it’s amazing over eggs, too.
- Add red pepper flakes to the sauce if you like a little kick.
Optional Additions
- Mushrooms or zucchini – Sautéed with the broccoli, they add more texture and flavor.
- Bacon bits – For a smoky crunch, sprinkle some crispy bacon on top.
- Fresh herbs – A little parsley or chives adds a nice fresh finish.
- Lemon zest – Brightens everything up and pairs beautifully with the garlic.
Serving Ideas
This bowl is a full meal on its own, but you can serve it with:
- A simple side salad with olive oil and vinegar
- Keto garlic bread on the side
- Cauliflower rice to stretch it a little further
It’s perfect for lunch, dinner, or even post-workout fuel.
Storage Recommendations
Store leftovers in an airtight container in the fridge for up to 4 days. Reheat gently on the stove or in the microwave. If the sauce thickens too much, just add a splash of cream or broth to loosen it up.
Frequently Asked Questions
Can I use rotisserie chicken?
Absolutely! It’s a great time-saver.
Is there a dairy-free version of the sauce?
You can try coconut cream with nutritional yeast for a dairy-free twist, but the flavor will be different.
Can I grill the broccoli too?
Yes, and it adds a great smoky flavor. Just brush it with oil and grill until tender.
Nutritional Breakdown (Per Serving)
- Calories: 452
- Total Carbs: 7g
- Net Carbs: 5g
- Protein: 38g
- Fat: 30g
- Fiber: 2g
Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce Recipe
Ingredients
- 2 boneless skinless chicken breasts
- 2 cups broccoli florets
- 2 tbsp olive oil
- 1 tbsp butter
- 3 cloves garlic minced
- 1 cup heavy cream
- 1/2 cup grated Parmesan cheese
- Salt and pepper to taste
Instructions
- Season chicken with salt and pepper.
- Grill chicken 5-6 minutes per side until cooked through.
- In a skillet, sauté broccoli in olive oil until tender.
- In a saucepan, melt butter and sauté garlic.
- Add heavy cream, bring to a simmer, and stir in Parmesan.
- Whisk until smooth and season with salt and pepper.
- Slice grilled chicken and assemble bowls with broccoli and sauce.
- Serve hot and enjoy!
I’m so excited to hear how this recipe turned out for you! 😊 Don’t forget to follow us on Instagram and Facebook for daily keto inspiration, tasty recipes, and all the support you need to crush your goals. Want to make keto cooking even easier? Get a Keto Instant Pot Recipes Book filled with quick, delicious, and low-carb meals—perfect for busy days! Grab your copy today! 🚀
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