Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce
(Weight Watchers–style, high protein, lighter sauce)
Servings
4 bowls
Estimated Nutrition (per serving)
- Calories: ~320–360
- Protein: ~38g
- Carbs: ~14g
- Fat: ~12g
- Fiber: ~4g
WW points vary depending on your exact ingredients and plan, but this version is designed to stay relatively low in points while still tasting rich and satisfying.
Ingredients
For the Chicken
- 1.5 lb (680g) boneless skinless chicken breast
- 1 tbsp olive oil
- 1 tsp paprika
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp dried oregano
- 1/2 tsp salt
- 1/2 tsp black pepper
- Juice of 1/2 lemon
For the Broccoli
- 5 cups broccoli florets
- 1 tsp olive oil
- Salt and pepper to taste
For the Creamy Garlic Sauce
- 3/4 cup nonfat plain Greek yogurt
- 2 tbsp light mayonnaise
- 3 garlic cloves, finely minced
- 1 tbsp lemon juice
- 2 tbsp grated parmesan cheese
- 2–3 tbsp water or unsweetened almond milk (to thin)
- 1/4 tsp salt
- 1/4 tsp black pepper
Optional Bowl Additions
- Cooked brown rice
- Cauliflower rice
- Cherry tomatoes
- Cucumbers
- Red onion
- Avocado slices
- Fresh parsley
Instructions
Step 1: Marinate the Chicken
In a large bowl combine:
- olive oil
- paprika
- garlic powder
- onion powder
- oregano
- salt
- pepper
- lemon juice
Add chicken breasts and coat evenly.
Let marinate:
- minimum: 20 minutes
- ideal: 2–8 hours in refrigerator
Step 2: Prepare the Broccoli
Preheat oven to 425°F (220°C).
Spread broccoli on a baking sheet. Toss with:
- 1 tsp olive oil
- salt
- pepper
Roast for 15–20 minutes until edges are slightly charred and broccoli is tender.
You can also air fry at 390°F for about 10 minutes.
Step 3: Grill the Chicken
Heat grill pan, skillet, or outdoor grill over medium-high heat.
Cook chicken:
- 5–7 minutes per side
- until internal temp reaches 165°F (74°C)
Rest for 5 minutes before slicing.
For extra flavor, squeeze fresh lemon over the top after cooking.
Step 4: Make the Creamy Garlic Sauce
In a bowl whisk together:
- Greek yogurt
- light mayo
- garlic
- lemon juice
- parmesan
- salt
- pepper
Add water or almond milk gradually until smooth and pourable.
Taste and adjust:
- more lemon for brightness
- more garlic for stronger flavor
- extra parmesan for richness
Chill 10 minutes before serving if possible.
Step 5: Assemble the Bowls
Add to each bowl:
- sliced grilled chicken
- roasted broccoli
- rice or cauliflower rice if using
Drizzle generously with creamy garlic sauce.
Top with parsley or extra parmesan if desired.
Meal Prep Tips
- Keeps well in fridge for 4 days
- Store sauce separately for best texture
- Great for lunch prep containers
- Reheats well in microwave
Lower-Point Modifications
To reduce WW points further:
- skip parmesan
- replace mayo with extra Greek yogurt
- use cooking spray instead of olive oil
- serve over cauliflower rice
Higher-Protein Variation
Add:
- extra chicken
- cottage cheese blended into sauce
- chickpeas or edamame
Flavor Variations
Buffalo Style
Add buffalo sauce to chicken seasoning.
Mediterranean
Add cucumber, tomato, olives, and feta.
Spicy Garlic
Mix sriracha or chili flakes into sauce.
Cajun
Use Cajun seasoning instead of oregano/paprika blend.
