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. Pat very dry with paper towels. Place on a parchment-lined baking sheet (or similar surface so that you can easily carry it out to the smoker). Brush both sides with the olive oil.
- 2In a small bowl stir together the rub: brown sugar, kosher salt, smoked paprika, garlic powder, onion powder, black pepper, celery salt, and cayenne.
- 3Sprinkle the chicken liberally all over with the dry rub. Let stand at room temperature while you prepare the smoker.
- 4Heat your smoker to 225ºF—if using a charcoal smoker, your fire doesn’t need to be very large. Prior to lighting, add the wood, mixing it with the charcoal. It’s OK if your smoker gets a bit hotter than 225; just note that the chicken will cook more quickly.
- 5Brush the smoker with the canola oil as an insurance policy against sticking. Add the chicken breasts and smoke until they reach 160ºF on an instant read thermometer inserted at the thickest part, 45 minutes to 1 hour depending upon the size of your breasts, your smoker set up, and how much your smoker temperature is fluctuating—check at the 30-minute mark to gauge your progress. Always smoke to temperature, not to time on the clock. The carryover cooking will cause the chicken breast to rise to 165ºF as it rests.
- 6If using butter, melt it in a small bowl. Once the chicken reaches 140 to 150ºF (about 30 or so minutes in), baste the chicken all over the top with the butter to make it extra succulent and delish, then continue smoking until the chicken breast reaches 160ºF, about 15 minutes more.
- 7Remove the chicken from the smoker. Tent with foil and let rest 5 minutes. Slice and enjoy.
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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