Smoked Chicken Breasts
This Smoked Chicken Breasts recipe delivers 60g protein and 387 calories per serving—a cornerstone cut for hitting daily protein targets. Quick-prepping 6 servings on the stovetop, it's the go-to lean option when you need maximum protein density with minimal cooking time.
Ingredients
- •Chicken Breast, Boneless Skinless(1588g)
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.
- •Unsalted Butter(45g)
- •Vegetable oil
- •Brown sugar(15g)
- •2 teaspoons kosher salt
- •Paprika, Smoked(10g)
- •Garlic powder(10g)
- •Onion powder(10g)
- •1 teaspoon ground black pepper
- •1/2 teaspoon celery salt
- •Cayenne Pepper, Ground
Instructions
- 1Remove the chicken from the refrigerator and pat completely dry with paper towels. Brush both sides with olive oil.
- 2In a small bowl, combine the brown sugar, smoked paprika, garlic powder, onion powder, and cayenne pepper. Sprinkle the dry rub evenly over all surfaces of the chicken. Let stand at room temperature for 10–15 minutes while you prepare your equipment.
- 3Heat a large skillet or griddle over medium-high heat (approximately 350–375°F if using a stovetop grill pan). Lightly coat the cooking surface with vegetable oil to prevent sticking.
- 4Place the chicken on the hot surface and cook 6–8 minutes per side over medium-high heat, until the exterior is deeply browned and caramelized. The chicken will not be fully cooked at this stage—aim for an internal temperature of 145–150°F when checked at the thickest part.
- 5Reduce heat to medium-low. If using butter, melt it in a small saucepan and brush it over the chicken. Continue cooking the chicken over medium-low heat for 4–6 minutes more, until an instant-read thermometer inserted at the thickest part reads 160°F (carryover cooking will bring it to 165°F during rest).
- 6Transfer the chicken to a cutting board, tent loosely with foil, and let rest 5 minutes.
- 7Slice the rested chicken against the grain into serving pieces.
- 8Divide the sliced chicken evenly into 6 airtight containers while still warm. Store in the refrigerator for up to 4 days.
Nutrition — Per Serving
387
calories
60g
protein
18g
fat
- Carbohydrates
- 6g
- Saturated fat
- 2.2g
- Sodium
- 124 mg
- Dietary fiber
- 1.0g
6 servings per batch · ~285g each
Macro data sourced from USDA FoodData Central
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How much protein does Smoked Chicken Breasts have per serving?
Each serving contains 60g of protein and 387 calories, making it one of the leanest protein sources in the PrepForge library. The macro split is 18g fat and 6g carbs, so you're getting pure protein-to-calorie efficiency.
How long does Smoked Chicken Breasts take to prep?
This recipe has quick prep time and batch-preps 6 servings at once, allowing you to knock out multiple meals in a single session on the stovetop. You can portion and store the entire batch in under 20 minutes total.
Is Smoked Chicken Breasts good for fat loss?
At 387 calories and 60g protein per serving with minimal carbs and fat, this recipe is purpose-built for fat loss phases where calorie control is critical. The high protein density keeps you satiated while maintaining a significant daily deficit.
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