Sweet Smoky Grilled Chicken Bowl with Broccoli Cucumber Guac Rice
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Let’s be honest, we’ve all been there. Staring into the fridge, knowing you should eat something healthy, but the thought of another plain chicken breast with steamed broccoli makes you want to order a pizza instead.
That’s the meal prep rut. It’s a real place, and it’s not very fun. You start with good intentions, but by Wednesday, you’re bored out of your mind.
This recipe is the answer. It’s my official escape plan from boring food. We’re taking that humble chicken breast and making it the star of a vibrant, flavor-packed bowl that you’ll actually look forward to eating.
Imagine this: tender, juicy grilled chicken with a sweet and smoky crust. It’s sitting on a bed of fluffy rice that’s been jazzed up with a creamy, crunchy broccoli and cucumber guacamole. It’s a texture and flavor explosion that feels indulgent but is secretly packed with goodness.
Forget bland and boring. This is the kind of healthy meal that gets you excited about cooking again.
What You’ll Need
For the Sweet & Smoky Chicken:
- 2 large boneless, skinless chicken breasts (about 1.5 lbs total)
- 2 tablespoons olive oil
- 2 tablespoons coconut aminos (or low-sodium soy sauce)
- 1 tablespoon maple syrup
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon black pepper
- 1/4 teaspoon salt
For the Broccoli Cucumber Guac Rice:
- 1 cup uncooked long-grain white rice
- 2 cups water or chicken broth
- 1 large ripe avocado
- 1 cup finely chopped broccoli florets (steamed or blanched)
- 1/2 cup finely diced English cucumber
- 1/4 cup chopped fresh cilantro
- 1/4 cup finely diced red onion
- Juice of 1 lime
- 1/2 teaspoon salt (or to taste)
For Assembly:
- 1 cup cherry tomatoes, halved
- Pickled red onions (optional, for garnish)
- Extra cilantro (optional, for garnish)
Pro Tips
Over the years, I’ve made this bowl dozens of times. Here are a few little tricks I’ve picked up that make a huge difference.
- Don’t Rush the Marinade. I know it’s tempting to cut this time short, but giving the chicken at least 30 minutes in the marinade is crucial. It’s not just about flavor; the salt and acidity help to tenderize the meat, ensuring it stays juicy on the grill. If you have time, let it sit for a few hours for an even bigger flavor punch.
- Blanch Your Broccoli. For the guac rice, you want the broccoli to be tender but still have a slight bite. Tossing raw broccoli in won’t work. Briefly blanching it (boiling for 1 minute, then plunging into ice water) perfectly cooks it, brings out its bright green color, and keeps it crisp.
- Fold, Don’t Mash. When you combine the ingredients for the guac rice, be gentle. You’re not making traditional guacamole. Use a spatula to fold the avocado, broccoli, and cucumber into the rice. This keeps the textures distinct and prevents you from ending up with a bowl of green mush.
- Get Your Grill Pan Screaming Hot. To get those beautiful, flavorful char marks on the chicken, your grill or grill pan needs to be very hot before the chicken even touches it. This sears the outside quickly, locking in the juices. Don’t be afraid of a little smoke!
Tools Required
- Large mixing bowl (for the marinade)
- Medium saucepan with a lid (for the rice)
- Large bowl (for the guac rice)
- Grill, grill pan, or large skillet
- Tongs
- Cutting board
- Sharp knife
- Measuring cups and spoons
The Step-by-Step Instructions
Step 1: Marinate the Chicken
In a large bowl, whisk together the olive oil, coconut aminos, maple syrup, smoked paprika, garlic powder, onion powder, salt, and pepper. Add the chicken breasts and turn to coat them completely. Cover the bowl and let it marinate in the refrigerator for at least 30 minutes, or up to 4 hours.
Step 2: Cook the Rice
While the chicken is marinating, cook your rice. In a medium saucepan, bring the water or chicken broth to a boil. Stir in the rice, reduce the heat to low, cover, and let it simmer for 15-18 minutes, or until all the liquid is absorbed. Remove from the heat and let it stand, covered, for 10 minutes. Then, fluff it with a fork and spread it on a baking sheet to cool slightly.
Step 3: Prepare the Guac Mix-Ins
While the rice is cooking, prepare the other components. Finely chop your blanched broccoli, dice the cucumber and red onion, and chop the cilantro. In a large bowl, mash the avocado with the back of a fork, leaving it a little chunky. Squeeze in the lime juice and add the salt. This will help prevent the avocado from browning.
Step 4: Combine the Guac Rice
Once the rice has cooled down a bit (so it doesn’t cook the avocado), add it to the bowl with the mashed avocado. Add the chopped broccoli, cucumber, red onion, and cilantro. Gently fold everything together until just combined. Taste and add more salt or lime juice if needed.
Step 5: Grill the Chicken
Preheat your grill or grill pan over medium-high heat. Remove the chicken from the marinade, letting any excess drip off. Place the chicken on the hot grill and cook for 6-8 minutes per side. The exact time will depend on the thickness of your chicken. It’s done when it’s cooked through (reaching an internal temperature of 165°F) and has nice grill marks. Let the chicken rest on a cutting board for 5-10 minutes before slicing.
Step 6: Assemble Your Bowls
Slice the rested chicken against the grain. To assemble, spoon a generous amount of the Broccoli Cucumber Guac Rice into each bowl. Top with the sliced smoky chicken, a handful of halved cherry tomatoes, and a sprinkle of pickled red onions and extra cilantro, if you’re using them.
Substitutions and Variations
This bowl is super flexible. Feel free to play around with it based on what you have or your dietary needs.
| Original Ingredient | Try Swapping With | Notes |
|---|---|---|
| Chicken Breast | Chicken Thighs, Shrimp, Tofu | Adjust cooking times accordingly. Tofu would be great cubed and pan-fried. |
| White Rice | Quinoa, Brown Rice, Cauliflower Rice | Use cauliflower rice for a low-carb, keto-friendly option. |
| Broccoli | Diced Bell Peppers, Corn | Corn will add a nice sweetness to the guac rice. |
| Maple Syrup | Honey, Agave Nectar | Any liquid sweetener will work to balance the smokiness. |
Nutritional Deep Dive and Meal Prep
This bowl isn’t just tasty; it’s a well-balanced meal. You’re getting lean protein from the chicken, healthy fats from the avocado, complex carbs from the rice, and a ton of vitamins and fiber from all the veggies.
| Nutrition Snapshot (Per Bowl – Approximate) | |
|---|---|
| Calories | ~550 kcal |
| Protein | ~45g |
| Fat | ~18g |
| Carbohydrates | ~50g |
Make-Ahead and Meal Prep Tips
This recipe is fantastic for meal prep. You can cook the chicken and rice ahead of time. Store them in separate airtight containers in the fridge. The guac components (broccoli, cucumber, onion, cilantro) can also be chopped and stored together.
To keep the avocado fresh, wait to mash it and mix it into the rice until just before serving. A squeeze of lime juice is your best friend here!
Leftovers and Storage
Store any leftover components in separate airtight containers in the refrigerator for up to 3 days. The guac rice is best eaten within a day or two, as the avocado will start to brown over time, even with the lime juice.
To reheat, you can gently warm the chicken and rice in the microwave. I actually enjoy the leftovers cold, like a chicken salad bowl!
Frequently Asked Questions
Q1. Can I bake the chicken instead of grilling it?
Ans: Absolutely. Preheat your oven to 400°F (200°C). Place the marinated chicken on a baking sheet lined with parchment paper and bake for 20-25 minutes, or until cooked through. You won’t get the char, but it will still be delicious.
Q2. My guac rice seems a little dry. What can I do?
Ans: This can happen if your avocado is on the smaller side. The easiest fix is to add a little more mashed avocado or a tablespoon of olive oil. A squeeze of extra lime juice can also help bring it all together.
Q3. Is this recipe spicy?
Ans: As written, it’s not spicy at all; it’s smoky and slightly sweet. If you want to add some heat, a pinch of cayenne pepper in the chicken marinade or some finely diced jalapeño in the guac rice would be fantastic.
Wrapping Up
So there you have it—a meal that breaks the mold of boring healthy eating. This Sweet Smoky Grilled Chicken Bowl is proof that you can have incredible flavor, satisfying textures, and great nutrition all in one bowl.
It’s perfect for a weeknight dinner, a healthy lunch, or your next round of meal prep. The combination of the smoky chicken with that fresh, creamy, crunchy guac rice is something special.
Now it’s your turn. Give this recipe a try and see for yourself. I’d love to hear how it goes, so drop a comment below and let me know what you think or if you have any questions!
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