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Meal-Prep Grilled Chicken Breast (Batch of 4)
American

Meal-Prep Grilled Chicken Breast (Batch of 4)

Juicy, evenly-cooked grilled chicken breasts brined briefly in salt and seasoned with a smoky paprika-garlic rub. The go-to high-protein meal-prep base that portions cleanly for the week.

27 min
Total time
4
Servings
15 min
Prep
12 min
Cook
beginnerlunchhigh-proteingluten-freedairy-freelow-carb
Source: Famishly Test Kitchen (classic grilled chicken meal-prep method)

Ingredients

4 servings
  • 680 g boneless skinless chicken breasts, pounded to even 2 cm thickness
  • 30 ml olive oil
  • 6 g kosher salt
  • 5 g smoked paprika
  • 3 g garlic powder
  • 3 g onion powder
  • 2 g black pepper, freshly ground
  • 1 lemon, juiced

Make it your way

Instructions

Plan my prep
  1. Step 1.Lay each breast between two sheets of plastic wrap and pound the thick end until the whole piece is an even 2 cm (3/4 inch) thick so it cooks uniformly.
  2. Step 2.In a bowl, toss the chicken with the olive oil and lemon juice until coated.
  3. Step 3.Mix the salt, smoked paprika, garlic powder, onion powder, and black pepper, then rub the blend over both sides of every breast. Let it sit 10 minutes at room temperature.
  4. Step 4.Heat a grill or grill pan to medium-high, about 220 C (425 F), and lightly oil the grates.
  5. Step 5.Lay the breasts down and grill undisturbed for 6 minutes to build clear grill marks.
  6. Step 6.Flip once and grill another 5 to 6 minutes, until the internal temperature reads 74 C (165 F) at the thickest point.
  7. Step 7.Transfer to a board and rest 5 minutes so the juices redistribute before slicing or storing.
  8. Step 8.Portion into 4 airtight containers; refrigerate up to 4 days or freeze up to 3 months.

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