Meal Prep Grilled Chicken Breast
Perfectly juicy and tender grilled chicken breasts, seasoned with a simple herb and spice blend. An ideal high-protein, low-carb option for meal prepping salads and wraps throughout the week.
For 4 servings
4 steps. 15 minutes total.
- 1
Step 1
- a.In a small bowl, mix together the garlic powder, onion powder, dried oregano, paprika, salt, and black pepper.
- b.Pat the chicken breasts dry with a paper towel. This helps create a better sear.
- c.Rub each chicken breast with olive oil, ensuring it's lightly coated on all sides.
- d.Sprinkle the spice mixture evenly over both sides of each chicken breast.
TIPFor more flavor, you can let the seasoned chicken marinate for at least 30 minutes in the refrigerator. - 2
Step 2
TIPAvoid moving the chicken too much once it's on the grill. This helps develop nice grill marks and a good crust. - 3
Step 3
- 4
Step 4
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For even cooking, pound the thicker end of the chicken breast with a meat mallet or rolling pin to create a uniform thickness.
- 2A meat thermometer is the best way to ensure your chicken is cooked perfectly without drying it out.
- 3Don't overcrowd the pan if you're pan-searing. Cook in batches if necessary to ensure a good sear rather than steaming the chicken.
- 4Feel free to experiment with other seasonings like smoked paprika, cumin, or a pinch of cayenne for some heat.
- 5To freeze, place cooked and cooled chicken in a single layer on a baking sheet. Freeze until solid, then transfer to a freezer-safe bag for up to 3 months.
Adapt it for your goals.
Spicy
Add 1/4 teaspoon of cayenne pepper or red pepper flakes to the spice blend for a kick of heat.
healthyHealthy
Use an olive oil spray to lightly coat the chicken instead of rubbing with oil to further reduce fat content.
quickQuick
Use a pre-made all-purpose chicken seasoning or a lemon-pepper blend to save time on measuring spices.
kid friendlyKid friendly
Omit the black pepper and paprika for a milder flavor. Serve with a side of ketchup or a mild barbecue sauce for dipping.
Why this is on our healthy list.
Excellent Source of Lean Protein
Chicken breast is packed with high-quality protein, which is vital for muscle growth, tissue repair, and maintaining a healthy metabolism.
Supports Weight Management
The high protein and low calorie content can increase feelings of fullness, helping to reduce overall calorie intake and support weight loss or maintenance goals.
Rich in B Vitamins
Chicken is a good source of B vitamins like niacin (B3) and B6, which are crucial for energy production and brain health.
Frequently asked questions
Yes, grilled chicken breast is very healthy. It's an excellent source of lean protein, which is essential for muscle building and repair, and it's low in fat and carbohydrates, making it great for weight management.