Grilled BBQ Chicken Breasts
These Grilled BBQ Chicken Breasts pack 51g protein and 377 calories per serving — a near-complete protein meal requiring minimal sides. Cooks 4 servings in under 20 minutes on the stovetop. Built for lifters who need high protein without excess calories on a cut.
Ingredients
- •Chicken Breast, Boneless Skinless(907g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •½ tsp sea salt ($0.01)
- •½ Tsp Black Pepper (Freshly Cracked, $0.05)
- •Paprika, Smoked(5g)
- •Brown sugar(10g)
- •BBQ Sauce(60g)
Any BBQ sauce. Sweet Baby Ray's is a go-to. Check sugar content if cutting.
Instructions
- 1Preheat the grill to 450°F.
- 2Place 2 chicken breasts into a heavy-duty baggie and tenderize with a meat mallet or rolling pin, flattening the meat to ½-¾ inch thickness.
- 3Rub olive oil over each chicken breast, covering the entire surface area. Rub salt, pepper, brown sugar, and smoked paprika all over each and set aside. Allow chicken to come to room temperature.
- 4Place each chicken breast on the hot grill, preheated to 450°F, and grill on each side for 6 minutes, until they easily move and do not stick to the grates.
- 5Baste each breast with BBQ sauce after the first flip. Cook an additional 2 minutes on each side, or until the internal temperature of the chicken reaches 155-160°F.
- 6Remove the chicken breasts from the grill and allow to rest for 5 minutes, covered with aluminum foil. The breasts will continue to cook in their own juices and reach the safe, mandatory temperature of 165°F.
Nutrition — Per Serving
377
calories
51g
protein
14g
fat
- Carbohydrates
- 9g
- Saturated fat
- 2.4g
- Sodium
- 258 mg
- Dietary fiber
- 0.6g
4 servings per batch · ~253g each
Macro data sourced from USDA FoodData Central
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How much protein does Grilled BBQ Chicken Breasts have per serving?
Each serving delivers 51g of protein and 377 calories with 14g fat and 9g carbs. This is one of the leanest high-protein options available, making it a staple for hitting protein targets without excess calories.
How long does Grilled BBQ Chicken Breasts take to prep?
Quick prep time with 4 servings per batch means you can have multiple meals ready in one cooking session. The stovetop method allows you to knock this out in under 20 minutes total.
Is Grilled BBQ Chicken Breasts good for muscle gain?
At 51g protein and only 377 calories per serving, this recipe is ideal during muscle gain phases where you need high protein with controlled calories. The minimal carb content means you'd pair this with a separate carb source like rice or potatoes to support training.
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