Grilled Chicken Breast
This Grilled Chicken Breast delivers 45g protein and just 238 calories per serving — an exceptionally lean protein option. Quick-preps 4 servings on the stovetop in under 20 minutes. Go-to cut-phase staple when maximizing protein while minimizing calories.
Ingredients
- •Chicken Breast, Boneless Skinless(794g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Vegetable oil
Instructions
- 1Place the chicken breasts on a cutting board (leave several inches between them and work in batches as needed). Cover with plastic wrap to keep things tidy, and with a meat mallet, rolling pin, or your fist, pound the chicken to an even thickness. It doesn't need to be ultra thin—just make sure the middle is fairly even with the ends (the chicken should be about 1/2-inch thick).
- 2With a fork, poke holes all over the chicken (this will allow the marinade to absorb).
- 3In a large ziptop bag, combine the marinade ingredients, then add the chicken.
- 4Seal the bag to evenly coat the chicken with the marinade. Place in a pan or bowl to catch any drips.
- 5Let the chicken marinate at room temperature for at least 30 minutes, or refrigerate it to marinate for up to 12 hours (5 to 6 hours is ideal). Even 15 minutes is better than nothing!
- 6When ready to grill, preheat the grill to high (475 degrees F). If your chicken has been in the refrigerator, remove it and allow it to come to room temperature for at least 10 minutes. Clean and oil the grates.
- 7Place the chicken on the grill presentation (smooth) side down, shaking off any excess marinade. Cover the grill and let cook for 4 to 5 minutes on the first side, then flip. The chicken should lift easily off the grill; if it sticks, allow it to cook another minute or two.
- 8Recover the grill and cook for an additional 4 to 8 minutes. Chicken is considered done at 165 degrees F. I like to remove chicken from the grill around the 155-160 degree F mark and allow it to finish cooking while resting. DO NOT OVERCOOK, or your chicken will be dry.
- 9Place the chicken on a plate and let rest for at least 5 minutes (resting is mandatory!).
- 10Add any desired toppings or sauces. Enjoy!
Nutrition — Per Serving
238
calories
45g
protein
5g
fat
- Carbohydrates
- 0g
- Saturated fat
- 1.1g
- Sodium
- 89 mg
- Dietary fiber
- 0.0g
4 servings per batch · ~199g each
Macro data sourced from USDA FoodData Central
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How much protein does Grilled Chicken Breast have per serving?
Each serving contains 45g of protein and only 238 calories with 5g fat and 0g carbs. This is the leanest chicken option available, making it a go-to for hitting protein targets with minimal calorie impact.
How long does Grilled Chicken Breast take to prep?
Quick prep time with 4 servings per batch means you can grill multiple breasts in one session and store them for the entire week. The stovetop method is fast and efficient.
Is Grilled Chicken Breast good for fat loss?
At 45g protein and only 238 calories per serving with virtually no fat or carbs, this recipe is ideal for fat loss phases where maximizing protein while minimizing calories is the primary goal. You can pair it with vegetables and a small carb portion without impact.
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