Meal Prep Grilled Chicken Breast
Perfectly seasoned, juicy grilled chicken breasts that you can cook in batches on Sunday and enjoy all week. A simple olive oil and garlic marinade does double duty as a dressing, keeping the meat tender and flavorful whether you serve it sliced over salad, stuffed into a wrap, or alongside roasted vegetables.
For 4 servings
- prep · ~5 min
Pound the chicken breasts to even thickness.
1.Place each chicken breast between two sheets of plastic wrap or parchment paper.2.Using a meat mallet or rolling pin, gently pound the thicker end until the whole breast is an even 2 cm thickness.3.Pat the chicken dry with paper towels.TIPEven thickness means even cooking — no dry ends, no raw centers. - mix · ~10 min
Mix the marinade and coat the chicken.
1.In a medium bowl, whisk together the olive oil, minced garlic, salt, black pepper, and smoked paprika.2.Add the chicken breasts and toss until evenly coated on all sides.3.Let the chicken sit in the marinade at room temperature for 10 minutes.TIPDon't marinate longer than 30 minutes — the lemon juice added later keeps it fresh, and over-marinating in salt can make the meat mushy. - grill · ~14 min
Grill the chicken breasts over medium-high heat.
1.Heat a grill pan or outdoor grill to medium-high heat (about 200°C / 400°F). Lightly oil the grates.2.Place the chicken breasts on the grill and cook for 6 to 7 minutes without moving them.3.Flip the chicken and cook for another 6 to 7 minutes on the second side.TIPUse a meat thermometer — pull the chicken off heat when the thickest part reads 74°C (165°F). - rest · ~5 min
Rest the chicken before slicing.
Transfer the grilled chicken breasts to a cutting board, squeeze the lemon juice over them, and let them rest for 5 minutes. This keeps the juices sealed in.
TIPResting is non-negotiable — cutting immediately spills all the juices onto the board. - prep · ~3 min
Slice and portion for the week.
1.Slice each chicken breast against the grain into 1 cm thick strips.2.Divide evenly into 4 meal prep containers.3.Store in the fridge for up to 4 days. Reheat gently or serve cold over salads.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Pound the chicken to an even 2 cm thickness to guarantee uniform cooking and prevent dry edges.
- 2Use a meat thermometer and pull the chicken at exactly 74°C (165°F) for perfectly juicy results.
- 3Rest the chicken for 5 minutes after grilling to allow juices to redistribute before slicing.
- 4Slice against the grain into 1 cm strips for maximum tenderness in salads and wraps.
- 5Store sliced chicken in airtight containers with a paper towel to absorb excess moisture for up to 4 days.
Adapt it for your goals.
Low-carb
Replace the olive oil with avocado oil and skip the lemon juice to reduce carbs further — ideal for keto or strict low-carb diets.
high proteinHigh-protein
Add 1 teaspoon of dried herbs (oregano or thyme) to the marinade and double the smoked paprika for extra flavor without changing the protein macros.
jainJain
Omit garlic and onion (if present) and use a pinch of asafoetida and fresh ginger instead — keeps the dish Jain-friendly while still aromatic.
veganVegan
Substitute chicken with extra-firm tofu or seitan slices; marinate for 20 minutes and grill until charred for a plant-based alternative.
spicy southwestSpicy-southwest
Add 1/2 teaspoon chipotle powder and 1 teaspoon cumin to the marinade for a smoky heat that pairs perfectly with corn salsa.
Why this is on our healthy list.
Lean Protein Source
Chicken breast is naturally low in fat and high in protein, supporting muscle repair and satiety throughout the week.
Heart-Healthy Fats
Extra virgin olive oil provides monounsaturated fats that support cardiovascular health when used in moderation.
Antioxidant-Rich Spices
Smoked paprika contains capsaicin and carotenoids that contribute to cellular defense and add flavor without sodium.
Low in Added Sugar
This recipe uses no added sugars, making it suitable for blood-sugar-conscious meal prep.
Frequently asked questions
No — marinate for only 10 to 30 minutes. Longer exposure to salt in the marinade can break down the chicken's texture, making it mushy instead of tender.
