🍗🥦 Creamy Garlic Chicken & Broccoli Protein Bowl
Serves
2–3 bowls
Prep: 10 mins
Cook: 20 mins
Ingredients
Chicken & Sauce
- 500 g (1 lb) chicken breast, sliced or cubed
- 1 tbsp olive oil or butter
- Salt & black pepper
- 1 tsp paprika (smoked if you have it)
- 1 tsp Italian seasoning (or oregano)
- 4 cloves garlic, minced
- ½ cup chicken stock
- ½ cup Greek yogurt or light cream (for extra protein)
- ¼ cup grated parmesan
- Optional: chilli flakes or lemon juice
Broccoli
- 2 cups broccoli florets
- Salt
- Optional: olive oil or butter
Base Options (choose one)
- Brown rice
- Quinoa
- Cauliflower rice (low-carb)
- High-protein pasta or farro
Method
1️⃣ Cook the Chicken
- Heat oil/butter in a large pan over medium-high heat.
- Season chicken with salt, pepper, paprika, and Italian seasoning.
- Sear chicken 4–5 minutes until golden and cooked through.
- Remove chicken from pan and set aside.
2️⃣ Make the Creamy Garlic Sauce
- Lower heat to medium.
- Add garlic to the same pan; sauté 30 seconds until fragrant.
- Pour in chicken stock and simmer 2–3 minutes to reduce slightly.
- Stir in Greek yogurt/cream and parmesan.
- Simmer gently until thickened (don’t boil if using yogurt).
- Add chilli flakes or a squeeze of lemon if desired.
3️⃣ Broccoli
- Steam: 3–4 minutes until tender-crisp
OR - Pan-sear: Toss in olive oil, cook 5–6 minutes with salt
4️⃣ Bring It Together
- Return chicken to the sauce and toss to coat.
- Cook 1–2 minutes until everything is warmed through.
Assemble the Bowl
- Base of rice/quinoa/cauli rice
- Spoon over creamy garlic chicken
- Add broccoli on the side or mixed in
- Finish with extra parmesan or cracked black pepper
Protein Boost Tips 💥
- Use Greek yogurt instead of cream
- Add extra chicken or mix in chickpeas
- Sprinkle hemp seeds or nutritional yeast on top
Meal Prep Notes
- Keeps 3–4 days in the fridge
- Reheat gently (microwave or low heat)
- Add a splash of stock when reheating to loosen sauce
