Servings: 1 large bowl (or 2 medium)
Protein: 35–55g
Prep time: 10 min • Cook time: 10–15 min
⭐ Ingredients
For the Bowl
- 2–3 cups broccoli florets (steamed or roasted)
- ½ cup cooked quinoa or rice
- ½–1 cup chickpeas, tofu, chicken breast, or shrimp
- Protein options:
- 5 oz chicken breast → 40–45g protein
- 200g extra-firm tofu → 20g protein
- 1 cup chickpeas → 15g protein (or add with chicken/tofu)
- Protein options:
- ¼ cup red onion or green onion, chopped
- ½ cup cherry tomatoes (optional)
- 1 tbsp olive oil (optional for roasting)
⭐ Creamy High-Protein Garlic Sauce
(You’ll love this — it tastes like garlic alfredo meets ranch)
- ½ cup nonfat Greek yogurt
- 2 tbsp light cream cheese or 1 tbsp tahini
- 1–2 cloves garlic, minced or crushed
- 1 tbsp lemon juice
- 1 tbsp nutritional yeast (adds cheesy flavor + extra protein)
- 1 tsp Dijon mustard (optional but enhances flavor)
- 1–2 tbsp water to thin if needed
- Salt & black pepper to taste
- Optional: pinch of smoked paprika or chili flakes
🥣 Instructions
1. Cook the Broccoli
Choose any method:
- Roast: Toss with salt + pepper + light oil → 425°F (220°C) for 12–15 min
- Steam: 4–5 min until bright green
- Air fry: 400°F (200°C) for 8–10 min
2. Cook Your Protein
Pick one:
- Chicken: Season with salt, pepper, garlic → pan-sear 6–8 min each side
- Tofu: Press, cube, season, and pan-fry until golden
- Chickpeas: Pan-toast with garlic + paprika for 5 min
- Shrimp: Sauté 2–3 min per side
3. Make the Creamy Garlic Sauce
Whisk together Greek yogurt, cream cheese/tahini, garlic, lemon juice, nutritional yeast, Dijon, salt, and pepper.
Add 1–2 tbsp water until it reaches a pourable consistency.
4. Assemble the Bowl
Layer:
- Base: quinoa or rice
- Broccoli
- Protein (chicken/tofu/chickpeas)
- Tomatoes, onion
- Pour over creamy garlic sauce
- Garnish with parsley, chili flakes, or sesame seeds
🍽 Nutrition Estimate (with chicken + quinoa)
- Calories: 400–520
- Protein: 45–55g
- Carbs: 35–45g
- Fat: 10–16g
With tofu: ~28–35g protein
With chickpeas only: 18–22g protein
