High-Protein Broccoli Bowl with Creamy Garlic Sauce

Here’s a detailed, step-by-step High-Protein Broccoli Bowl with Creamy Garlic Sauce that works great for lunch or dinner.

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High-Protein Broccoli Bowl with Creamy Garlic Sauce

Serves

2–3 bowls

Prep Time

15 minutes

Cook Time

20 minutes

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Ingredients

Bowl Base

• 4 cups broccoli florets (fresh or frozen)

• 1 cup cooked quinoa (or brown rice)

• 1 cup cooked chickpeas (rinsed and drained)

• 1 cup cooked protein of choice

  • grilled chicken, tofu, tempeh, or shrimp

• 1 tablespoon olive oil

• ½ teaspoon salt

• ¼ teaspoon black pepper

Creamy Garlic Sauce

• ½ cup plain Greek yogurt (high-protein)

• 1 tablespoon olive oil

• 2–3 garlic cloves, minced

• 1 tablespoon lemon juice

• 1 tablespoon Dijon mustard

• 2–3 tablespoons milk or water (to thin)

• Salt & pepper, to taste

Optional Toppings

• Red pepper flakes

• Parmesan cheese

• Sesame seeds

• Avocado slices

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Directions (Step by Step)

Step 1: Cook the Broccoli

Option A: Roast (best flavor)

1. Preheat oven to 425°F (220°C).

2. Toss broccoli with olive oil, salt, and pepper.

3. Spread on a baking sheet in a single layer.

4. Roast for 15–20 minutes, flipping halfway, until tender with crispy edges.

Option B: Steam (faster)

1. Bring 1 inch of water to a boil.

2. Add broccoli to a steamer basket.

3. Cover and steam for 5–6 minutes until bright green and tender.

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Step 2: Warm the Grains and Protein

1. Heat quinoa (or rice) according to package directions.

2. Warm your cooked protein in a skillet over medium heat for 3–5 minutes or until heated through.

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Step 3: Make the Creamy Garlic Sauce

1. In a small bowl, whisk together:

   • Greek yogurt

   • Olive oil

   • Minced garlic

   • Lemon juice

   • Dijon mustard

2. Slowly add milk or water until sauce reaches a pourable consistency.

3. Season with salt and pepper to taste.

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Step 4: Assemble the Bowl

1. Add quinoa to the bottom of each bowl.

2. Top with roasted broccoli.

3. Add chickpeas and protein.

4. Drizzle generously with creamy garlic sauce.

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Step 5: Finish and Serve

• Add optional toppings like Parmesan or red pepper flakes.

• Serve warm or meal-prep for later.

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Protein Boost Tips

• Use extra-firm tofu or grilled chicken breast for max protein

• Add hemp seeds or a soft-boiled egg

• Use high-protein Greek yogurt in the sauce