Make the sauce. In a bowl, whisk together Dijon, whole-grain mustard (if using), honey, Greek yogurt, vinegar or lemon juice, garlic, salt, and pepper. Adjust sweetness or tang to taste. The sauce should be creamy and spoonable, not runny.

Marinate the chicken. Pat the chicken dry, then season with salt, pepper, garlic powder, and smoked paprika. Add half of the honey mustard sauce and toss to coat. Let sit 15–30 minutes (or up to 8 hours in the fridge).

Prep your base and veggies. Cook rice or quinoa if you haven’t already. Chop broccoli into small florets, slice the bell pepper, and prep carrots. Keep pieces similar in size for even cooking.

Cook the veggies. Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add broccoli and carrots with a pinch of salt. Sauté 4–6 minutes until crisp-tender. Add bell pepper and cook 2 minutes more. Remove to a plate.

Cook the chicken. Add another tablespoon of oil to the pan. Add the marinated chicken in a single layer. Sear without moving for 2–3 minutes, then stir and cook until browned and cooked through, 5–7 more minutes. Don’t overcrowd; work in batches if needed.

Glaze the chicken. Lower heat to medium. Stir in 2–3 tablespoons of the reserved sauce just until it lightly coats and turns glossy, about 30–60 seconds. Remove from heat so the sauce doesn’t split.

Assemble the bowls. Divide rice or quinoa among bowls. Top with the sautéed veggies and honey mustard chicken. Add fresh tomatoes, avocado, or red onion if using.

Finish with a drizzle. Thin the remaining sauce with a splash of water or lemon juice and drizzle over the bowls. Garnish with chopped parsley or chives. Serve warm.