Grilled Chicken Breast

Ingredients

• 4boneless, skinless chicken breasts
• 15–30 ml (1–2 tablespoons)olive oil
• 3.75 ml (3/4 teaspoon)kosher salt
• 2.5 ml (1/2 teaspoon)garlic powder
• 2.5 ml (1/2 teaspoon)onion powder
• 2.5 ml (1/2 teaspoon)chilli powder or cumin (optional)
• 1.25 ml (1/4 teaspoon)smoked paprika (optional)
• to tastefreshly ground black pepper
• to tastefresh lime juice, to serve (optional)
• to tastechopped coriander, to serve (optional)

Instructions

1. 1

   Heat the grill

   Preheat the grill to medium-high. Make sure the chicken is thawed and leave it at room temperature for 15 minutes before cooking.

2. 2

   Flatten the chicken

   Trim the chicken breasts and pat them dry with kitchen paper if needed. Use a meat tenderiser to pound each breast to an even thickness, then rub the olive oil over the top.

3. 3

   Season both sides

   Mix the salt, garlic powder, onion powder, pepper, paprika and chilli powder in a small bowl. Rub the seasoning evenly over both sides of the chicken.

4. 4

   Grill and rest

   Grill the chicken for 4–6 minutes per side, until the centre is no longer pink and a thermometer inserted in the centre reads 71–74°C (160–165°F). Rest for 5 minutes before serving with freshly squeezed lime and chopped coriander, if desired.

What is grilled chicken breast?

Grilled chicken breast is a simple American-style main course, cooked over direct heat and served hot. This version uses a savoury spice rub and a squeeze of lime for a fresh finish.

Evening out the thickness helps the chicken cook more consistently, while resting gives the juices time to settle before serving.

Nutrition and macros by portion

The nutrition label shows one serving as written: 329 calories, 48g protein, 3g carbs, 13g fat.

The chicken supplies most of the protein, while the olive oil contributes most of the fat. The chicken and spices provide only a small amount of carbohydrate; serve with vegetables and a modest portion of rice or potatoes for a more rounded plate.

Choosing the seasoning

Dry spices: garlic and onion powders bring savoury flavour without adding moisture that could interfere with browning.

Smoky heat: smoked paprika adds a subtle smoky note, while chilli powder gives a little warmth. Cumin can take its place for a more earthy flavour.

Why flatten the chicken?

Even thickness: chicken breasts are often thicker at one end, so pounding them helps each piece finish cooking at a similar time.

Gentle handling: cover or steady the chicken as you pound, and aim for an even shape rather than making it very thin.

Getting the grill right

Hot grates: preheat the grill to medium-high before adding the chicken. This helps the surface brown while the centre cooks through.

Cooking time: grill for 4–6 minutes per side, using the thermometer reading and the centre’s appearance as cues rather than relying on time alone.

Checking for doneness

Thermometer: insert it into the centre of the thickest part of a breast. The recipe gives a target of 71–74°C (160–165°F), and the centre should no longer be pink.

Resting: leave the chicken for 5 minutes after grilling before slicing or serving. Add lime and coriander at the table if you like.

What to serve with it

Fresh sides: pair the chicken with a green salad, grilled vegetables or a crunchy slaw for contrast.

Heartier sides: rice, potatoes or flatbread make it a more substantial meal. Lime juice adds a lively finish whichever sides you choose.

Recipe notes & tips

• Pat the chicken dry before seasoning so the spice rub clings well.
• Use the lower amount of olive oil if you only need enough to lightly coat the breasts.
• Oil the grill grates if the chicken tends to stick.
• Turn the breasts with tongs rather than piercing them with a fork.
• Check the thickest part of each breast with a thermometer.
• Slice across the grain after resting for more tender bites.

Variations

• Use cumin: swap it for the chilli powder for a warmer, earthier seasoning.
• Add more heat: increase the chilli powder to suit your taste.
• Boost the citrus: serve with extra lime wedges for a sharper finish.
• Add coriander: scatter chopped fresh coriander over the chicken just before serving.
• Make it herby: add dried oregano to the spice mixture.

Common mistakes to avoid

• Uneven thickness: the thinner end may dry out before the thick part is done; pound the breast to an even shape.
• Cold chicken: very cold meat can cook less evenly; follow the recipe’s 15-minute rest at room temperature.
• Crowded grill: tightly packed breasts are harder to turn; leave space between them.
• Guessing doneness: colour alone can be misleading; check the centre with a thermometer.
• Skipping the rest: cutting straight away can let juices run out; wait the full 5 minutes.

How to store

Refrigerate leftover chicken in an airtight container within 2 hours and use within 3–4 days. Reheat until piping hot throughout, or slice cold chicken into salads and wraps.

Frequently asked questions