# Juicy Grilled Chicken Breast

> Pound 4 chicken breasts to an even 2 cm thickness and marinate for 30 minutes to 4 hours in olive oil, lemon juice, garlic, oregano, paprika, salt and pepper. Grill over medium-high heat, about 220°C (425°F), for 5-7 minutes per side, until the centre reaches 74°C (165°F). Rest for 5 minutes before slicing.

Source: https://www.savourrecipes.com/recipe/grilled-chicken-breast
Author: Cookwithmrdots | Published: Oct 28, 2026 | Updated: Oct 28, 2026
Categories: Chicken Recipes, Healthy Recipes
Collections: Meal Prep Recipes, Summer Recipes
Tags: High Protein, Low Calorie, Gluten Free, Meal Prep

Dry grilled chicken usually comes down to uneven breasts and overcooking. Pounding the chicken to an even thickness, marinating it briefly in lemon, garlic and herbs, and pulling it off the grill the moment it hits a safe temperature gives you juicy, flavourful chicken for dinners, salads and meal prep.

## Key facts

- Prep time: 10 mins
- Cook time: 14 mins
- Marinate: 30 mins
- Total time: 54 mins
- Yield: 4 servings
- Difficulty: Easy
- Cuisine: American
- Method: Grilling
- Calories: 260 per serving

## Ingredients

### Chicken

- 4 boneless, skinless chicken breasts, about 180 g each
### Marinade

- 3 tbsp olive oil
- 2 tbsp lemon juice
- 1 tsp lemon zest
- 3 cloves garlic, grated
- 1 tsp dried oregano
- 1 tsp smoked or sweet paprika
- 1 tsp salt
- 1/2 tsp black pepper
- 1 tsp honey (optional)
- chopped parsley and lemon wedges, for serving

## Equipment

- Grill or grill pan
- Meat mallet or rolling pin
- Large bowl or zip-top bag
- Instant-read thermometer

## Instructions

1. **Pound the chicken.** Place the breasts between two sheets of plastic wrap and pound the thickest part with a meat mallet or rolling pin until each one is an even 2 cm thick.
2. **Marinate.** Whisk the olive oil, lemon juice and zest, garlic, oregano, paprika, salt, pepper and honey in a large bowl or zip-top bag. Add the chicken, turn to coat and refrigerate for at least 30 minutes and up to 4 hours.
3. **Heat the grill.** Heat the grill to medium-high, about 220°C (425°F). Clean the grates and oil them lightly with a folded paper towel held in tongs.
4. **Grill.** Lift the chicken out of the marinade, letting the excess drip off, and discard the used marinade. Grill with the lid closed for 5-7 minutes per side without moving it, until there are clear grill marks and the thickest part reads 74°C (165°F).
5. **Rest and serve.** Move the chicken to a clean plate, cover loosely with foil and rest for 5 minutes. Slice across the grain and serve with parsley and lemon wedges.

## Tips

- Do not marinate longer than 4 hours; the lemon juice starts to make the surface mushy.
- Use a clean plate for the cooked chicken, never the one that held it raw.
- No grill? Cook it in a hot grill pan or skillet for the same time, or bake at 220°C (425°F) for 18-22 minutes.

## Variations

- Greek style: add 2 tbsp plain yogurt and 1 tsp dried dill to the marinade and serve with tzatziki.
- Honey lime: swap the lemon for lime, add 1 tsp cumin and double the honey.
- Use boneless chicken thighs and grill for 5-6 minutes per side.

## Storage

- Fridge: Refrigerate within 2 hours in an airtight container for up to 4 days.
- Freezer: Freeze sliced cooked chicken for up to 3 months.
- Reheat: Reheat in a covered pan with a splash of water over medium-low heat until hot to 74°C (165°F), or serve cold in salads and wraps.

## Nutrition per serving (estimate)

| Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|
| 260 | 40 g | 2 g | 10 g |

## Frequently asked questions

### How long do you grill chicken breast?

Chicken breast pounded to 2 cm thick takes 5-7 minutes per side over medium-high heat, about 220°C (425°F). Always confirm 74°C (165°F) in the thickest part with a thermometer.

### How do I keep grilled chicken from drying out?

Pound it to an even thickness, marinate it briefly, cook it just until it reaches 74°C (165°F), and rest it for 5 minutes before slicing so the juices settle.

### How long should I marinate chicken breast?

Between 30 minutes and 4 hours in the fridge. Thirty minutes adds flavour to the surface; longer than 4 hours in an acidic marinade can make the texture soft and mealy.

### Can I reuse the marinade as a sauce?

Not as is, because it has touched raw chicken. Discard it, or set aside a portion of fresh marinade before adding the chicken to use as a sauce.