Grilled chicken breast is a classic, healthy, and protein-packed dish that can be served in countless ways. However, many people struggle with dry, overcooked chicken that lacks flavor. The key to achieving perfectly juicy, tender, and flavorful grilled chicken breasts lies in the right marinade, proper grilling technique, and resting time.
This foolproof grilled chicken recipe will give you a charred, smoky exterior with a juicy, well-seasoned interior. Whether you’re meal prepping, making a summer BBQ, or looking for a simple weeknight dinner, this recipe will become your go-to!
Let’s dive into the secrets of grilling chicken breasts to perfection.
Why You’ll Love This Recipe
✅ Juicy & Tender Every Time – No more dry chicken! The marinade and grilling technique ensure maximum moisture retention.
✅ Quick & Easy – Ready in 30 minutes, with just a few simple ingredients.
✅ High in Protein & Healthy – A lean, low-carb meal perfect for weight loss and muscle-building.
✅ Customizable Marinade – Use different seasonings and flavors to match any cuisine.
✅ Great for Meal Prep – Make a big batch and use it in salads, wraps, rice bowls, or pasta!
Ingredients (in grams)
For 4 servings, you’ll need:
For the Chicken Marinade:
- 500g boneless, skinless chicken breasts
- 2 tablespoons (30ml) olive oil
- 1 teaspoon (5g) salt
- 1 teaspoon (5g) black pepper
- 1 teaspoon (5g) smoked paprika
- 1 teaspoon (5g) garlic powder
- 1 teaspoon (5g) onion powder
- 1 teaspoon (5g) dried oregano (or Italian seasoning)
- ½ teaspoon (2g) chili powder (optional, for spice)
- Juice of 1 lemon (30ml)
- 1 teaspoon (5ml) honey (for slight caramelization)
Instructions
Step 1: Pound & Prep the Chicken
- Place the chicken breasts between two sheets of plastic wrap.
- Using a meat mallet or rolling pin, gently pound the thicker parts of the chicken until they are even in thickness. This ensures even cooking.
Step 2: Make the Marinade & Marinate the Chicken
- In a bowl or ziplock bag, whisk together olive oil, lemon juice, honey, salt, black pepper, smoked paprika, garlic powder, onion powder, oregano, and chili powder.
- Add the chicken breasts and coat them evenly in the marinade.
- Cover and let them marinate for at least 30 minutes (or up to 8 hours for deeper flavor).
Step 3: Grill the Chicken
- Preheat the grill to medium-high heat (200°C / 400°F).
- Lightly oil the grill grates to prevent sticking.
- Place the chicken breasts on the grill and cook for 5-7 minutes per side, without moving them too much.
- Use a meat thermometer to check for an internal temperature of 75°C (165°F). Once reached, remove the chicken from the grill.
Step 4: Rest & Serve
- Let the chicken rest for 5 minutes before slicing. This helps retain its juices.
- Slice and serve with grilled veggies, salad, rice, or your favorite side dish.
Nutrition Information (Per Serving)
- Calories: 220 kcal
- Protein: 40g
- Carbohydrates: 2g
- Fat: 7g
- Sodium: 600mg
(Note: Nutrition values may vary based on marinade absorption and ingredient variations.)
Tips & Tricks for Perfectly Grilled Chicken Breast
✔️ Pound the Chicken Evenly – This ensures consistent cooking and prevents dry spots.
✔️ Marinate for At Least 30 Minutes – This infuses the chicken with maximum flavor and helps tenderize it.
✔️ Don’t Overcook! – Use a meat thermometer to check for 165°F (75°C) and remove from heat immediately.
✔️ Let It Rest Before Slicing – This locks in juices, preventing dryness.
✔️ Oil the Grill Grates – Prevents the chicken from sticking and gives you beautiful grill marks.
✔️ Use Indirect Heat If Needed – If using charcoal, place chicken over medium heat to prevent burning.
Delicious Marinade Variations
🌿 Garlic Herb: Mix olive oil, garlic, rosemary, thyme, and lemon juice.
🌶 Spicy Cajun: Use paprika, cayenne, garlic powder, and a dash of hot sauce.
🍯 Honey Mustard: Blend honey, Dijon mustard, garlic, and a splash of apple cider vinegar.
🥑 Cilantro Lime: Use fresh lime juice, cilantro, cumin, and garlic for a tangy kick.
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