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
- 1Place the chicken breasts in a heavy-duty bag and pound with a meat mallet until flattened to ½–¾ inch thickness.
- 2Rub the chicken breasts evenly with olive oil, then season all over with smoked paprika and brown sugar. Let sit at room temperature for 10–15 minutes.
- 3Heat a large skillet or griddle over medium-high heat until hot. Place the chicken breasts on the hot surface and cook for 6–7 minutes until golden brown and easily movable, then flip.
- 4Cook the second side for 6–7 minutes until the internal temperature reaches 165°F when measured with a meat thermometer at the thickest part.
- 5Brush each breast generously with BBQ sauce and cook for an additional 1–2 minutes per side over medium heat, until the sauce is caramelized and slightly sticky.
- 6Transfer the chicken to a clean cutting board and rest, loosely covered with foil, for 5 minutes.
- 7Slice each breast into 3–4 strips and divide evenly into 4 airtight containers while still warm.
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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Set up your profile to unlockCommon questions
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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