Here you go! A Keto Grilled Chicken & Broccoli Bowl with Creamy Garlic Sauce — low-carb, high-protein, super flavorful, and perfect for meal prep.
🥦 Keto Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce
✅ Ingredients (Chicken & Bowls)
- 2 large chicken breasts, sliced or pounded thin
- 4 cups broccoli florets
- 2 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp paprika
- 1/2 tsp onion powder
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1/2 tsp Italian seasoning
- Optional: 1 tbsp lemon juice for brightness
🥣 Creamy Garlic Sauce (Keto)
This is the star! Rich, garlicky, and low-carb.
- 1/2 cup mayonnaise
- 1/4 cup sour cream (or Greek yogurt if you want lighter)
- 2 tbsp heavy cream
- 2–3 cloves garlic, minced (or 1 tsp garlic paste)
- 1 tbsp lemon juice
- 1 tsp Dijon mustard
- 1–2 tbsp grated Parmesan
- Salt & pepper to taste
- Optional: pinch red pepper flakes
👩🍳 How to Make It
1. Season & Cook the Chicken
- Mix oil, garlic powder, paprika, onion powder, Italian seasoning, salt, and pepper.
- Coat chicken well.
- Grill on medium-high heat 4–5 minutes per side OR pan-sear until nicely browned.
- Slice into strips.
2. Prep the Broccoli
- Steam or sauté broccoli until bright green and tender-crisp.
- OR toss in olive oil + salt and roast at 425°F (220°C) for 15 minutes.
3. Make the Creamy Garlic Sauce
In a bowl whisk together:
✔ mayo
✔ sour cream
✔ heavy cream
✔ garlic
✔ lemon juice
✔ Dijon
✔ Parmesan
✔ salt + pepper
Adjust thickness:
- Add heavy cream → thinner
- Add mayo → thicker
4. Assemble Bowls
In each bowl add:
- A layer of broccoli
- Sliced grilled chicken
- Drizzle generously with creamy garlic sauce
- Optional toppings: avocado, bacon bits, parsley, chili flakes
🍽 Macros (approx. per serving – 2 servings)
➡ Calories: ~450–500
➡ Carbs: 5–7g net
➡ Fat: 30–35g
➡ Protein: 40–45g
