Ooo yes—this is a keto meal-prep classic that actually tastes exciting 😌🔥
Juicy grilled chicken, crisp-tender broccoli, and a dreamy creamy garlic sauce you’ll want to put on everything.
🥦🍗 Keto Grilled Chicken & Broccoli Bowls
with Creamy Garlic Sauce
Ingredients (Bowls)
Chicken
- 1½ lbs boneless, skinless chicken thighs or breasts
- 2 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp smoked paprika
- ½ tsp onion powder
- ½ tsp salt
- ¼ tsp black pepper
- Optional: pinch chili flakes or lemon zest
Broccoli
- 4 cups broccoli florets
- 1½ tbsp olive oil or avocado oil
- Salt & pepper to taste
🔥 Creamy Garlic Sauce (The Star)
- ½ cup mayonnaise (avocado oil mayo = extra keto win)
- ¼ cup sour cream (or Greek-style keto yogurt)
- 2–3 cloves garlic, finely minced or grated
- 1 tbsp lemon juice or apple cider vinegar
- ½ tsp Dijon mustard
- Salt & pepper to taste
- Optional upgrades:
- 1–2 tbsp grated Parmesan
- Fresh parsley or chives
- Roasted garlic instead of raw (mellower flavor)
👩🍳 Instructions
1. Marinate the Chicken
Mix olive oil + spices. Coat chicken well.
Let sit 15–30 minutes (or overnight if meal prepping).
2. Grill the Chicken
- Grill pan or outdoor grill: medium-high heat
- Cook 5–7 minutes per side until internal temp hits 165°F
- Rest 5 minutes, then slice
(No grill? Cast-iron skillet works beautifully.)
3. Cook the Broccoli
Best keto texture options:
Oven-roasted (recommended)
- Toss broccoli with oil, salt, pepper
- Roast at 425°F (220°C) for 15–20 minutes
(crispy edges = chef’s kiss)
OR sautéed
- Pan sauté 6–8 minutes until tender with bite
4. Make the Creamy Garlic Sauce
Whisk everything together until smooth.
Taste and adjust salt, lemon, or garlic.
5. Assemble Bowls
- Broccoli base
- Sliced grilled chicken
- Drizzle (or drown 😏) with garlic sauce
🧠 Keto Macros (Approx. per serving – 4 servings)
- Calories: ~520
- Fat: ~38g
- Protein: ~40g
- Net Carbs: ~5–6g
💡 Pro Tips
- Add cauliflower rice if you want more volume
- Swap broccoli → asparagus or zucchini
- Sauce keeps 5–6 days in the fridge (flavor gets better)
- Great cold = elite meal prep status
