Healthy Grilled Chicken Breast
Description
Healthy Grilled Chicken Breast is a lean, protein-packed dish that’s juicy on the inside and lightly charred on the outside. Marinated with simple herbs, garlic, and lemon, it’s perfect for clean eating, meal prep, or a light yet satisfying dinner. This recipe focuses on flavor without excess oil, making it ideal for fitness and weight-conscious meals.
Time Required
Prep Time: 10 minutes
Marinating Time: 20–30 minutes (optional but recommended)
Cooking Time: 10–12 minutes
Total Time: ~45 minutes
Ingredients (Serves 2–3)
2 large chicken breasts, boneless & skinless
1½ tbsp olive oil
1 tbsp lemon juice (fresh)
2 cloves garlic, minced
1 tsp paprika
½ tsp black pepper
½ tsp salt (or to taste)
½ tsp dried oregano or thyme
¼ tsp chili flakes (optional)
Preparation Steps
Flatten the chicken:
Place chicken breasts between plastic wrap and gently pound to even thickness. This helps them cook evenly.
Make the marinade:
In a bowl, mix olive oil, lemon juice, garlic, paprika, salt, pepper, herbs, and chili flakes.
Marinate:
Coat chicken well with marinade. Let rest for 20–30 minutes (or up to 8 hours in the fridge).
Grilling Instructions
Preheat grill or grill pan to medium-high heat.
Lightly oil the grill to prevent sticking.
Place chicken on the grill and cook 5–6 minutes per side.
Flip only once for best grill marks.
Chicken is done when internal temperature reaches 165°F / 74°C.
Rest chicken for 3–5 minutes before slicing.
Serving Suggestions
Serve with steamed vegetables or green salad
Pair with brown rice, quinoa, or roasted sweet potatoes
Slice and add to wraps, bowls, or salads
Nutrition Highlights (Approx.)
High in lean protein
Low in carbohydrates
Heart-healthy fats from olive oil
Ideal for gym meals & weight loss
Questions & Answers
Q: How do I keep grilled chicken breast juicy?
A: Flattening the chicken, marinating it, and avoiding overcooking are key. Let it rest before cutting.
Q: Can I cook this without a grill?
A: Yes! Use a grill pan, skillet, or bake at 200°C (400°F) for 18–20 minutes.
Q: Can I meal-prep this recipe?
A: Absolutely. Store in an airtight container for up to 4 days in the fridge.
Q: Is this recipe good for weight loss?
A: Yes—it’s high in protein, low in calories, and uses minimal oil.