Keto Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce
Time
- Prep: 15–20 minutes
- Cook: 20 minutes
- Total: ~40 minutes
Ingredients (Serves 3–4)
Chicken
- 2 large chicken breasts (or 4 small), boneless & skinless
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1/2 teaspoon black pepper
- 1/2 teaspoon salt
- 1/2 teaspoon dried oregano (optional)
Broccoli
- 3 cups broccoli florets
- 1–2 tablespoons olive oil
- Salt and pepper to taste
Creamy Garlic Sauce
- 3 tablespoons butter
- 4–5 garlic cloves (minced)
- 1 cup heavy cream
- 1/3 cup grated parmesan cheese
- 1/2 teaspoon black pepper
- Salt to taste
- Optional: 1/4 teaspoon chili flakes
Instructions
1. Prepare the chicken
Pat chicken dry.
Rub with olive oil, then season with garlic powder, paprika, salt, pepper, and oregano.
Let it sit for 10–15 minutes (or longer if you have time).
2. Cook the broccoli
Option A: Steamed
Steam broccoli for 4–5 minutes until tender-crisp.
Option B: Roasted (more flavor)
- Preheat oven to 200°C (400°F)
- Toss broccoli with olive oil, salt, and pepper
- Roast for 15–20 minutes until slightly crispy
3. Grill the chicken
Heat a grill pan or skillet over medium-high heat.
Cook chicken for 5–7 minutes per side, depending on thickness, until fully cooked (internal temp ~75°C / 165°F).
Let it rest for 5 minutes, then slice.
4. Make the creamy garlic sauce
In a pan, melt butter over medium heat.
Add garlic and sauté for 1 minute until fragrant (do not burn).
Pour in heavy cream and simmer for 3–5 minutes.
Stir in parmesan cheese and mix until smooth.
Add salt, pepper, and chili flakes if using.
Simmer until thickened.
5. Assemble bowls
Divide broccoli into bowls.
Top with sliced grilled chicken.
Drizzle generously with creamy garlic sauce.
Serving Ideas
- Add cauliflower rice for a fuller meal
- Sprinkle extra parmesan on top
- Add avocado slices for healthy fats
Nutrition (Approx per serving)
- Low carb (around 6–8g net carbs)
- High protein
- High healthy fats
Tips and Variations
- Use chicken thighs for juicier results
- Add mushrooms or zucchini for more veggies
- For extra flavor, marinate chicken in lemon juice and garlic
- Make it spicy with hot sauce or extra chili flakes
