Grilled chicken breast is one of those go-to meals that’s quick and simple. It’s great when you want juicy, flavorful meat without a lot of fuss, even after a busy day or when unexpected guests drop by.
This recipe resolves uneven cooking, dryness, sticking to the grill, tough textures, unclear timing, and flavor loss often faced when grilling chicken breasts.
I’ve had my fair share of dry or tough chicken, so I tested this easy grilled chicken recipe until it came out juicy and cooked evenly every time. One thing I learned was that even thickness and careful grilling really make a difference, especially for quick grilled chicken on busy weeknights.
This recipe stands out because it solves common problems like sticking to the grill and dryness. With just the right marinade and resting time, it stays tender and tastes fresh. The whole process usually takes under 30 minutes, which means no long waits before serving something satisfying.
If you enjoy grilled dishes, this joins my bruschetta recipe in our weekly rotation and pairs nicely with simple sides.
Table of contents
Dietary Considerations
- This recipe is gluten-free as it uses no wheat, barley, rye, or other gluten-containing ingredients in the grilled chicken breast.
- The recipe is dairy-free since none of the ingredients, like butter or cheese, appear in this grilled chicken breast recipe.
- This recipe is not vegan because it contains boneless, skinless chicken breasts which are animal-derived ingredients.
- The recipe suits low-carb and keto diets due to minimal carbohydrates from brown sugar and herbs in this grilled chicken breast dish.
- The recipe is nut-free as it contains no nuts or nut-based ingredients among the grilled chicken recipe components.
Why You Will Love This Recipe
- Consistently juicy texture
Pounding the chicken to a uniform half-inch thickness helps it cook evenly without drying out. Plus, soaking it in a quick brine before marinating locks in moisture for tender bites every time. - Balanced, layered flavors
Using lemon zest instead of juice and adding brown sugar with balsamic vinegar creates a marinade that flavors well without making the meat tough. The smoky paprika adds a subtle grilled note without overpowering. - Simple grilling with confident timing
This recipe relies on direct grilling over medium-high heat for just a few minutes per side, with a reserved marinade used for basting. That means clear cook times and easy steps that keep the chicken juicy and well-glazed. - Make-ahead and storage friendly
You can brine and marinate the chicken several hours in advance, then freeze cooked leftovers wrapped tightly. It reheats without losing moisture, which fits well into busy weeknight plans and meal prep.
Grilled Chicken Breast
- Prep Time: 30 minutes
- Cool Time: 0
- Cook Time: 12 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Grilling
- Cuisine: American
- Diet: Gluten-free, Dairy-free
Description
A quick and simple recipe for juicy and flavorful grilled chicken breasts, perfect for busy weeknights or unexpected guests.
Ingredients
- 4 boneless, skinless chicken breasts (6 to 8 ounces each)
- 4 cups cold water
- ¼ cup kosher salt
- 2 tablespoons granulated sugar
- ¼ cup extra virgin olive oil
- ¼ cup balsamic vinegar
- 1 tablespoon Worcestershire sauce (gluten-free if necessary)
- 3 cloves garlic, minced
- 2 tablespoons brown sugar
- 1½ teaspoons lemon zest (from 1 lemon)
- 1 teaspoon smoked paprika (sweet or mildly smoked)
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- ½ teaspoon freshly ground black pepper
- 2 tablespoons fresh parsley, finely chopped (for garnish)
- 2 tablespoons fresh basil, finely chopped (for garnish)
Instructions
- Begin by dissolving ¼ cup kosher salt and 2 tablespoons sugar into 4 cups of cold water. Submerge the chicken breasts completely in the brine. Cover the container and refrigerate for 30 minutes to 1 hour. This step helps keep the chicken juicy by allowing it to absorb moisture before cooking. Avoid brining for longer than an hour to prevent the meat from becoming too salty or mushy.
- After brining, remove the chicken breasts, rinse under cold water, and pat dry thoroughly with paper towels. Place each breast between two sheets of plastic wrap or parchment paper on a stable surface. Using a meat mallet or rolling pin, gently pound each breast to about ½ inch thickness. This evens out the chicken thickness to ensure it cooks uniformly without drying thinner parts or leaving thicker areas undercooked.
- In a bowl, mix extra virgin olive oil, balsamic vinegar, Worcestershire sauce, minced garlic, brown sugar, lemon zest, smoked paprika, dried thyme, dried oregano, and freshly ground black pepper until the brown sugar dissolves well. Transfer this marinade to a resealable plastic bag or shallow dish. Place the pounded chicken breasts into the marinade, seal or cover, and refrigerate for 2 to 8 hours. This timeframe lets the chicken absorb the herbaceous, smoky, and slightly sweet flavors without letting the acid in balsamic vinegar toughen the meat.
- Before adding the chicken to the marinade, remove ½ cup of the mixture and set it aside in a small bowl or container. This will be used to baste the chicken during grilling, which helps to lock in moisture and develop a glazed surface.
- Preheat your grill to medium-high heat, aiming for about 400–450°F. Use a grill brush to clean the grates thoroughly. Then, carefully oil the grates using a paper towel dipped in a neutral oil like vegetable oil. Grip the paper towel with tongs to wipe the grill bars. Oiling the grill prevents sticking and creates attractive grill marks that also seal in the chicken’s juices.
- Remove the chicken breasts from the marinade, letting excess drip off. Place them on the hot grill and cover. Cook for 5 to 6 minutes on the first side without moving the chicken—this helps form a sear and prevents tearing. Flip only once the chicken releases easily from the grill. After flipping, brush the reserved marinade onto the chicken to build up flavor and moisture. Continue cooking on the second side for another 5 to 6 minutes, basting again halfway if desired.
- Use an instant-read thermometer to monitor doneness. Insert it into the thickest part of the breast. Remove the chicken from the grill once it reaches 160°F. The residual heat during resting will bring it safely up to 165°F, the USDA recommended temperature for poultry, without drying it out.
- Transfer the chicken breasts to a clean plate or cutting board and tent loosely with aluminum foil. Allow them to rest for 5 to 7 minutes. This resting period redistributes juices throughout the meat, resulting in a tender and flavorful bite. Before serving, sprinkle the chopped fresh parsley and basil over the chicken for added brightness and aroma.
Notes
- The salt-and-sugar brine draws moisture into the chicken, preventing it from drying during grilling. Do not exceed one hour in the brine to avoid an overly salty or soft texture.
- Using plastic wrap or parchment as a barrier for pounding prevents mess and helps evenly flatten the chicken breasts, which ensures uniform cooking.
- Using lemon zest instead of lemon juice gives fresh citrus notes without adding acid that can toughen the chicken. Balsamic vinegar and brown sugar balance acidity and sweetness, encouraging caramelization and a flavorful crust on the grill.
- Adding smoked paprika introduces a subtle smoky character that complements outdoor grilling without heat, enhancing both flavor and color.
- A small amount deepens the umami flavor of the chicken without overpowering the marinade. Gluten-free versions are available.
- Cleaning and oiling the grill grates is essential to prevent sticking and to maintain attractive grill marks. Use tongs and an oil-soaked paper towel for safe application.
- Reserving marinade for basting keeps the chicken moist during grilling and aids in building a flavorful glaze on the exterior.
- Removing the chicken at 160°F avoids overcooking. Incoming carryover heat while resting will complete the cooking process.
- Resting for at least 5 minutes allows juices trapped inside to redistribute, resulting in tender meat. Tent with foil to retain warmth.
- Adding fresh parsley and basil just before serving introduces fresh herbal brightness and an appealing visual contrast.
- Let grilled chicken cool fully before storing. Refrigerate in an airtight container for up to 4 days. Wrap individual pieces in plastic wrap before freezing to prevent them from sticking together. Thaw in the refrigerator overnight before reheating gently.
- This grilled chicken breast recipe contains no gluten or dairy, making it suitable for gluten-sensitive family members. The low-carb profile also fits diabetic-friendly meal plans, aligning well with everyday eating preferences.
Nutrition
- Serving Size: 1 chicken breast
- Calories: 250
- Sugar: 5g
- Sodium: 600mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 6g
- Fiber: 0g
- Protein: 36g
- Cholesterol: 100mg
Ingredient Notes
- Boneless, skinless chicken breasts: Look for fresh chicken breasts that feel firm with a smooth surface and no discoloration. Choosing even-sized pieces helps them cook evenly on the grill. Pat dry before marinating to help flavors stick.
- Extra virgin olive oil: Use good quality extra virgin olive oil for marinade moisture and to prevent sticking on the grill. It adds subtle richness without overpowering the chicken. If needed, light olive oil works as a substitute.
- Garlic (minced): Fresh garlic gives the grilled chicken a mild kick and depth. Mince finely to spread flavor evenly. Avoid pre-minced jars if possible—fresh garlic blends better with the marinade.
- Lemon zest: Use fresh lemon zest for a bright, citrusy note without adding acidity that can toughen the meat. Only zest the yellow skin, avoiding the bitter white pith underneath for best flavor.
- Balsamic vinegar: Adds gentle acidity and sweetness that helps balance the marinade. Pick a balsamic with smooth, medium thickness so it coats well but doesn’t overpower. Skip if you prefer no acid, but it aids browning.
- Brown sugar: Use light brown sugar for subtle sweetness that encourages caramelization and grill marks. It helps the chicken develop a flavorful crust without burning.
- Dried thyme: Look for whole-leaf or aromatic dried thyme to add earthy, herbaceous notes to the chicken. It blends well with other herbs and spices without competing.
- Dried oregano: Adds a subtle, savory herb flavor that complements grilled chicken nicely. Make sure it’s fresh and fragrant—stale oregano can taste flat.
- Smoked paprika: Choose sweet or mildly smoked paprika for a subtle smoky hint that enhances grilled flavor. It brings color and depth without heat. Avoid hot paprika here.
- Worcestershire sauce: Use a small amount for umami complexity. It deepens flavor without adding much liquid. Gluten-free versions are available if needed.
- Kosher salt: Recommended for brining because its coarse texture dissolves evenly, helping chicken retain moisture during grilling. Avoid iodized table salt, which can taste harsh here.
- Fresh parsley: Finely chopped parsley adds a burst of fresh, mild herb flavor and a splash of color as garnish. Add it just before serving for brightness.
- Fresh basil: Adds a sweet, slightly peppery herbal touch that lightens grilled chicken. Use fresh leaves chopped at the end to preserve their aroma.
Recipe Baking Tips
- If grilled chicken breast sticks to the grates, oil the grill with a paper towel dipped in vegetable oil just before cooking to prevent tearing or broken pieces.
- If grilled chicken breast dries out, brine it for 30–60 minutes in 4 cups water mixed with ¼ cup kosher salt and 2 tablespoons sugar before marinating for juiciness.
- If chicken breasts cook unevenly, pound them to ½-inch thickness before marinating; this helps the meat grill uniformly in 5–6 minutes per side over medium-high heat.
- If you want better flavor without toughening, use lemon zest instead of lemon juice in the marinade and avoid acidic ingredients that cook meat prematurely.
- If unsure about doneness, check grilled chicken breast with an instant-read thermometer aiming for 160°F, then rest for 5 minutes to reach 165°F and keep juices inside.
Serving Suggestions
Serve grilled chicken breast alongside quinoa salad or roasted sweet potatoes. Combine with steamed green beans or garlic sautéed spinach as simple sides.
Include grilled corn on the cob or herb roasted carrots to round out the plate. These options maintain a low-carb balance suitable for diabetic diets.
Use grilled chicken breast in chicken Caesar salad or layered chicken vegetable bowls. Add into gluten-free wraps or low-carb lettuce cups for variety.
Incorporate sliced chicken breast in homemade chicken pesto pasta or Southwestern chicken chili to expand meal choices. These keep meals aligned with gluten-free needs.
Top grilled chicken breast with fresh chimichurri sauce or lemon garlic yogurt dressing to add bright flavors. Drizzle with roasted red pepper sauce or avocado cilantro crema for a creamy complement.
Serve with a squeeze of fresh lemon or a scattering of chopped basil and parsley for added freshness. These finishing touches lift simple grilled chicken recipes.
Recipe variations
- You can use boneless, skinless chicken breasts pounded to ½-inch thickness for even cooking and juiciness in this grilled chicken breast recipe that grills quickly over high heat.
- Add a marinade of 3 cloves minced garlic, 1 teaspoon dried thyme, 1½ teaspoons lemon zest, 6 tablespoons olive oil, 1¼ teaspoons salt, and ½ teaspoon black pepper to infuse flavor without drying the chicken.
- Either marinate chicken breasts in a no-acid lemon zest marinade for 4 hours or overnight or use a balsamic vinegar marinade with 2 tablespoons brown sugar for caramelized grill marks and a glaze.
- If using this grilled chicken recipe for a larger group, scale ingredients by doubling chicken breasts to 8 pieces and marinade quantities accordingly, maintaining 2-3 minutes per side for quick grilled chicken results.
Save This Recipe!
How to Store?
To keep your grilled chicken breast fresh and delicious, follow these storage tips:
Room Temperature: Store grilled chicken breast in an airtight container at room temperature up to 2 days to maintain texture and flavor.
Refrigeration: Place grilled chicken breast in an airtight container in the refrigerator up to 4 days. Let it cool before storing to avoid moisture buildup.
Freezing: Wrap grilled chicken breast tightly in plastic wrap and place in a freezer bag or container up to 3 months. Thaw in the refrigerator overnight before reheating.
Grill chicken breasts over medium-high heat for 4 to 7 minutes per side, then rest for 5 minutes before serving.
Brine the chicken first, then sear and slow roast over low heat. Pull at 155°F to 160°F for juicy results.
Preheat grill to medium-high, oil the grate, grill covered for about 5 minutes per side until 165°F internally.
Yes. Chicken breasts provide lean protein essential for muscle repair and help with fullness and weight management.
Use an instant-read thermometer; it should reach at least 165°F with clear juices running.
Salt the chicken generously before cooking to seal in moisture and enhance flavor.
Avoid placing chicken directly on the grill without brining, skipping marinades, grilling at extreme heat, and neglecting doneness checks.
Flatten, season, cook over medium heat for 1 minute, flip, lower heat, cover for 10 minutes, then rest 10 minutes.
Cooking too hot contracts muscle fibers causing moisture loss; cooking too low breaks fibers, resulting in dry texture.
Grill boneless, skinless chicken breasts quickly over high heat to retain moisture.
Use indirect medium heat with the lid closed, turning chicken once or twice until fully cooked.
Yes. Olive oil browns the chicken’s outside and helps keep the inside moist when grilling.
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