These keto Grilled Chicken and Broccoli Bowls with creamy garlic sauce are a filling, flavorful, and low-carb lunch. Combine steamed broccoli & tender grilled chicken, & we finish the dish with a silky, creamy garlic cream sauce. This recipe is easy, filling, and perfect for anyone on a ketogenic diet or simply wanting to eat healthily without sacrificing flavor. The creamy sauce brings everything together with the flavorful explosion. Make the sauce with heavy cream, Parmesan, & a little lemon. You may eat these keto Grilled Chicken and Broccoli Bowls with creamy garlic sauce as is or serve them over cauliflower rice for a light, high-protein choice.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
STATS:
- Calories: 412 kcal
- Prep duration: Ten minutes
- Portion size: One bowl
- Cook duration: Twenty minutes
- Cuisine: American
- Total duration: Thirty minutes
- Course: Dinner
- Diet: Keto, Low-Carb
- Serving: 4
EQUIPMENT:
- Grill pan
- Medium-sized saucepan
- Whisk
- Mixing dish
- Tongs
INGREDIENTS:
- One lb. chicken breasts
- Two cups of broccoli florets
- One tsp. garlic powder
- Salt
- Two tbsp. olive oil
- Black pepper
- One tbsp. butter
- ¼ cup Parmesan cheese
- One tbsp. cream cheese
- Two cloves of garlic
- One tbsp. lemon juice
- ½ cup heavy cream
INGREDIENT NOTES:
CHICKEN BREAST:
- Grilling keeps chicken breasts moist & soft, especially if we gently season & oil them. They are ideal for keto meals and have lots of protein. Slice them after grilling to ensure uniform serving quantities.
BROCCOLI FLORETS:
- Broccoli florets add nutrients, color, and crunch to the bowl. They are an excellent option for keto-friendly recipes because they are high in fiber & low in carbohydrates. Lightly steam them to preserve their vibrant green hue and texture.
OLIVE OIL:
- Olive oil gives the chicken a beautiful crisp and adds good lipids. Additionally, it keeps the meat wet when grilling & improves the flavor.
GARLIC POWDER:
- It provides the nice aroma & savory flavor in the chicken without using fresh cloves. It ensures balanced seasoning by blending evenly with the salt and oil.
SALT & PEPPER:
- Salt and pepper are simple but necessary for bringing all the tastes in the dish into balance. Use it sparingly because Parmesan already adds saltiness.
BUTTER:
- Butter provides the indulgent flavor & smooth texture of sauce. It enhances the richness of the sauce by blending well with the garlic and cream. Melt it slowly at all times to prevent burning.
MINCED GARLIC:
- Minced garlic provides the freshness & strength that is lacking in the garlic powder. It provides the basis to prepare an indulgent & tasty sauce.
HEAVY CREAM:
- Heavy cream provides the sauce’s rich flavor and silky, thick texture. It’s a mainstay of keto that adds creaminess and healthy fats. Use full-fat for optimal effects.
PARMESAN CHEESE:
- The sauce gains a nutty and salty taste as the Parmesan cheese melts into it. It somewhat thickens the mixture additionally. Pre-shredded Parmesan is not as effective as freshly grated.
CREAM CHEESE:
- Cream cheese helps to smooth out the sauce and provides a tangy touch. It prevents the sauce from splitting or getting overly runny.
LEMON JUICE:
- Lemon juice fixes the indulgence of this sauce & provides the brightness in dish. It balances the creamy richness by adding a touch of freshness.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTIONS:
- Heat the outdoor grill to a medium temperature.
- Season the chicken fillet with pepper, olive oil, salt, & garlic powder.
- We saute the chicken for six to seven minutes from every surface of the grill so it gets cooked & brown.
- When it gets done, place the fillet in the plate.
- We steam the florets for four to five minutes or till they get soft but still bright green.
- Liquefy the butter in a pan on a moderate flame.
- Include the minced garlic & simmer for 1 minute till they get aromatic.
- Then we add the Parmesan, cream cheese & heavy cream and stir to make the creamy and silky sauce.
- Season the dish with salt & pepper & then include lemon juice.
- Put the grilled chicken slices over the top of the broccoli bowls.
- We cover bowl with garlic sauce & serve.
SERVING SUGGESTIONS:
VEGETALE:
- Cauliflower Rice
- Zucchini Noodles
- Roasted Brussels Sprouts
- Garlic Green Beans
SALADS:
- Keto Caesar Salad
- Spinach Avocado Salad
- Cucumber Feta Salad
BREADS & WRAPS:
- Almond Flour Flatbread
- Keto Garlic Bread
- Lettuce Wraps
SAUCES & DIPS:
- Keto Ranch Dressing
- Avocado Lime Sauce
- Creamy Pesto Dip
DRINKS:
- Lemon Cucumber Water
- Iced Matcha Latte
- Keto Electrolyte Drink
TIPS:
- We don’t have to cook the chicken for a long time, so monitor it with the kitchen thermometer.
- Include the red pepper flakes in the sauce to make it spicy.
- Add the combination of broccoli and cauliflower for a different flavor profile.
- Make some additional sauce to add alongside the meal.
STORAGE INFORMATION:
FRIDGE:
- Store the remaining dish in the covered vessel for 3 days.
FREEZER:
- Prepare the portions without the sauce & freeze for 2 months.
FAQs:
Can I prepare this dish with chicken thighs?
- Utilize the chicken thighs to make the bowls. It provides more taste in the dish.
Will we use coconut cream instead?
- We can utilize coconut cream instead, though it might modify the taste slightly and include a light, sweet taste.
Can we prepare this sauce for meal preparation purposes?
- Make the sauce in double quantity and stock it in a jar for this purpose.
Will I sprinkle some cheese over the bowls?
- We can sprinkle some additional cheese over these bowls, and then serve them for the indulgence.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL INFORMATION:
Calories: 412 kcal
Net carbs: 5g
Iron: 1.1g
Total carbs: 7g
Vitamin A: 45g
Fiber: 2g
Calcium: 110g
Protein: 42g
Sodium: 380g
Potassium: 610g
Serving size: 1 bowl