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, spacing them several inches apart. Cover with plastic wrap and pound with a meat mallet to an even thickness of about ½ inch, ensuring the thickest and thinnest parts are level.
- 2Pat the chicken dry with paper towels, then season both sides generously with salt and pepper.
- 3Heat the vegetable oil in a large skillet over medium-high heat for 2–3 minutes until shimmering. Working in batches if needed to avoid crowding, place the chicken in the pan presentation side down.
- 4Cook the first side for 5–7 minutes over medium-high heat until golden brown and the chicken releases easily from the pan. Flip and cook the second side for 5–7 minutes until the internal temperature reaches 165°F when measured at the thickest point with an instant-read thermometer.
- 5Transfer the cooked chicken to a clean plate and let rest for 5 minutes before handling.
- 6Divide the chicken evenly into 4 airtight containers while still warm, leaving room for sides or sauces if meal prepping with additional components.
- 7Cool to room temperature, then seal and refrigerate for up to 4 days, or freeze for up to 3 months.
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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Set up your profile to unlockCommon questions
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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