Grilled Chicken Breasts

Ingredients

• 946 ml (4 cups)water
• 60 g (¼ cup)kosher salt
• 50 g (¼ cup)sugar or brown sugar
• 1 teaspoonbicarbonate of soda
• 2garlic cloves, smashed
• 1 tablespoonpeppercorns
• 2bay leaves
• 4boneless, skinless chicken breasts
• 30 ml (2 tablespoons)light olive oil
• to tastesalt and pepper

Instructions

1. 1

   Mix the brine

   In a large bowl, stir together the water, kosher salt, sugar, bicarbonate of soda, garlic, peppercorns and bay leaves until the salt and sugar have dissolved.

2. 2

   Brine the chicken

   Submerge the chicken breasts in the brine, cover the bowl and refrigerate for at least 1 hour and no more than 6 hours.

3. 3

   Heat the grill

   While the chicken brines, heat the grill to around 204–232°C (400–450°F). For a charcoal grill, wait until the coals are white-hot and spread them evenly.

4. 4

   Season the chicken

   Take the chicken out of the brine and pat it dry with paper towels; discard the brine. Lightly coat the chicken with olive oil, then season with salt and pepper.

5. 5

   Grill the chicken

   Set the chicken on the grill and cook for about 6–7 minutes on each side, until its internal temperature reaches 74°C (165°F).

6. 6

   Rest and serve

   Leave the cooked chicken to rest for a few minutes before slicing and serving.

What are grilled chicken breasts?

Grilled chicken breasts are a familiar American barbecue dish: boneless chicken cooked over a hot grill until browned and marked. This version uses a brief, seasoned brine before grilling.

The brine combines salt, sugar, garlic and aromatics, while the hot grill adds smoky char. Together, these steps give a simple cut of chicken extra flavour and help it stay tender.

Nutrition and macros by portion

The nutrition label shows one serving as written: 376 calories, 48g protein, 15g carbs, 13g fat.

The chicken provides most of the protein, while the sugar in the brine contributes carbohydrates and the olive oil supplies much of the fat. Pair a breast with vegetables or salad for a balanced plate, adding a grain or potato if you want a more substantial meal.

Why brine the chicken?

Salt and sugar: dissolve them fully in the water so the brine is evenly seasoned. The bicarbonate of soda is part of this recipe’s brine as well.

Aromatics: smashed garlic, peppercorns and bay leaves infuse the liquid with savoury notes. Keep the chicken submerged so the brine can reach all sides.

Keep the brining time in range

Minimum time: leave the chicken in the covered brine for at least 1 hour in the fridge. The recipe allows up to 6 hours, but not longer, to avoid an overly salty result.

Before grilling: discard the used brine and pat the chicken dry. A dry surface is a better starting point for browning than one coated in liquid.

Get the grill ready

Temperature: aim for 204–232°C (400–450°F) so the chicken can char on the outside as it cooks. For charcoal, the recipe calls for white-hot coals spread evenly.

Oil and seasoning: lightly coat the dried chicken with olive oil, then add salt and pepper to taste. The brine already contains salt, so season with that in mind.

Check for doneness

Timing: grill the breasts for about 6–7 minutes on each side. The exact time can vary with the thickness of the chicken and the heat of the grill.

Temperature: use the recipe’s target of 74°C (165°F) at the centre of the chicken. Take the breasts off the grill once they reach that temperature.

Rest before slicing

Resting: let the chicken sit for a few minutes after grilling before you cut into it. This gives the juices time to settle rather than running straight out onto the board.

Serving: slice across the breast and serve while warm. Its smoky, savoury flavour works well alongside fresh or grilled vegetables.

Recipe notes & tips

• Dissolve the salt and sugar completely before adding the chicken.
• Keep the chicken fully submerged and refrigerated while it brines.
• Pat the chicken dry after brining to help it brown on the grill.
• Use a thermometer to check the thickest part of each breast.
• Rest the chicken for a few minutes before slicing.

Variations

• Brown sugar: use it in place of white sugar for a deeper sweetness.
• Extra garlic: add another smashed clove to the brine for a stronger garlic note.
• Herbs: add your preferred herbs to the chicken when seasoning it before grilling.
• Peppery finish: add freshly ground pepper after grilling for a more pronounced bite.

Common mistakes to avoid

• Brining too long: keep the chicken in the brine for no more than 6 hours to avoid excess saltiness.
• Leaving the chicken exposed: cover the bowl and refrigerate it throughout brining.
• Grilling wet chicken: pat it dry after brining so the surface can brown.
• Guessing doneness: check the centre reaches 74°C (165°F) rather than relying only on the clock.
• Slicing immediately: rest the chicken for a few minutes before cutting to help it stay juicy.

How to store

Refrigerate leftover chicken in a covered container and use within 3–4 days. Reheat until piping hot, or slice it cold for salads and sandwiches.

Frequently asked questions