A delicious, meal-prep-friendly bowl with juicy grilled chicken, broccoli, rice, and a creamy high-protein garlic sauce.
Servings: 4
Prep time: 15 minutes
Cook time: 25 minutes
Protein: ~45–50 g per serving
🛒 Ingredients
For the chicken
- 700 g boneless, skinless chicken breast
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp smoked paprika
- ½ tsp onion powder
- ½ tsp black pepper
- ¾ tsp salt
- ½ tsp dried oregano
- 1 tbsp lemon juice
For the rice & broccoli
- 2 cups cooked white or brown rice
- 4 cups broccoli florets
- 1 tsp olive oil
- Pinch of salt
High-protein creamy sauce
- 1 cup plain Greek yogurt
- ½ cup low-fat cottage cheese
- 2 tbsp grated Parmesan
- 1–2 garlic cloves, minced
- 1 tbsp lemon juice
- ½ tsp Dijon mustard
- ¼ tsp black pepper
- ¼ tsp salt
- 2–4 tbsp water or milk, as needed
- 1 tbsp chopped fresh parsley
👨🍳 Instructions
- Season the chicken:
Slice chicken breasts into thick strips. Toss with olive oil, garlic powder, paprika, onion powder, pepper, salt, oregano, and lemon juice. - Cook the chicken:
Heat a grill pan or skillet over medium-high heat. Cook chicken for about 5–7 minutes per side, depending on thickness, until browned and cooked through. The internal temperature should reach 74°C / 165°F. - Rest and slice:
Transfer the chicken to a plate and rest for 5 minutes, then slice into bite-sized pieces. - Prepare the broccoli:
Steam broccoli for 4–5 minutes until bright green and tender-crisp. Toss with a little olive oil and salt. - Make the protein sauce:
Blend Greek yogurt, cottage cheese, Parmesan, garlic, lemon juice, Dijon, salt, and pepper until completely smooth. Add water or milk a tablespoon at a time until you reach a creamy, pourable consistency. Stir in parsley. - Build the bowls:
Divide cooked rice between 4 bowls. Add broccoli and a generous portion of grilled chicken. - Add the sauce:
Spoon the creamy protein sauce generously over the chicken and broccoli. Finish with chopped parsley and a little extra black pepper.
💪 Make It Even Higher in Protein
For 50+ g protein per serving, use:
- 800 g chicken breast instead of 700 g
- 0% Greek yogurt
- Low-fat cottage cheese
- Keep the rice portion moderate and increase the chicken/broccoli.
Approximate nutrition per serving: 500–550 calories, 45–55 g protein, 40–50 g carbs, and 12–16 g fat, depending on the exact ingredients and portions.
