Perfect Grilled Chicken Breast
Cristian
Home Cook & Father | 5+ Years Experience
Published: January 8, 2026 | Updated: January 8, 2026
✓ Family-Tested Recipe: After years of dry chicken disasters, I finally perfected the technique. Now our grilled chicken is juicy and flavorful every single time!
Juicy, tender grilled chicken breast that's never dry. Simple marinade and proper technique guarantee perfect results every time. A versatile protein staple.
Prep Time
10 mins
Cook Time
15 mins
Total Time
25 mins
Servings
4 servings
Ingredients
- •4 boneless skinless chicken breasts (about 6-8oz each)
- •For the marinade:
- •1/4 cup olive oil
- •3 tablespoons lemon juice
- •3 cloves garlic, minced
- •1 tablespoon Dijon mustard
- •1 tablespoon honey
- •1 teaspoon dried oregano
- •1 teaspoon paprika
- •1 teaspoon salt
- •1/2 teaspoon black pepper
- •Optional: fresh herbs for garnish (parsley, basil, or cilantro)
Instructions
- 1
Pound chicken to even thickness
This is the secret to juicy grilled chicken! Place chicken breasts between plastic wrap or in a zip-top bag. Using a meat mallet or rolling pin, pound to even 3/4-inch thickness throughout. Even thickness ensures the chicken cooks uniformly - no more raw thick parts and dry thin parts.
- 2
Make marinade and marinate
In a bowl, whisk together olive oil, lemon juice, minced garlic, Dijon mustard, honey, oregano, paprika, salt, and pepper. Place pounded chicken in a large zip-top bag or shallow dish. Pour marinade over chicken, turning to coat. Marinate for at least 30 minutes at room temperature, or up to 4 hours in the refrigerator for deeper flavor.
- 3
Preheat grill
Preheat your grill to medium-high heat (about 375-450°F). Clean and oil the grill grates well to prevent sticking. For gas grills, preheat for 10-15 minutes with lid closed. For charcoal, coals should be white-gray with medium heat.
- 4
Grill chicken
Remove chicken from marinade, letting excess drip off. Place on preheated grill. Close lid and cook for 6-7 minutes without moving - this creates beautiful grill marks. Flip once and cook another 6-7 minutes until internal temperature reaches 165°F in the thickest part. Don't flip multiple times or press down - this releases juices and dries out chicken.
- 5
Rest and serve
Transfer chicken to a clean plate and tent loosely with foil. Let rest for 5 minutes - this is crucial! Resting allows juices to redistribute throughout the meat. Slice and serve immediately, or use in salads, sandwiches, grain bowls, or meal prep. Garnish with fresh herbs if desired.
Nutrition Information
Calories
285 calories
Protein
42g
Fat
11g
Carbs
4g
Fiber
0g
Frequently Asked Questions
How do I know when grilled chicken is done without overcooking?
Use an instant-read meat thermometer - it's the only reliable method. Insert into the thickest part of the breast - it should read 165°F. The chicken will carry-over cook to 165-170°F during resting. Chicken is safe at 165°F with clear juices. Cutting into chicken to check releases juices and dries it out. Visual cues: meat should be white throughout with no pink. Investing in a good thermometer prevents dry chicken forever!
Why do I need to pound chicken breasts?
Chicken breasts are naturally thicker on one end and thinner on the other. When grilled at uneven thickness, the thin part overcooks and dries out before the thick part is done. Pounding to uniform 3/4-inch thickness ensures even cooking throughout. The chicken cooks faster and stays juicier. This single step makes the biggest difference in grilled chicken quality. Use a meat mallet, rolling pin, or small heavy pan.
Can I cook this chicken in a grill pan or oven if I don't have a grill?
Absolutely! For grill pan: Heat over medium-high heat until smoking. Cook chicken 6-7 minutes per side until 165°F. For oven: Preheat to 425°F. Bake marinated chicken on a baking sheet for 18-22 minutes until 165°F. For stovetop: Sear in an oiled skillet over medium-high heat for 6-7 minutes per side. All methods work - you'll miss the char and smoke flavor but chicken will still be juicy if you follow the pounding and temperature guidelines.
How long can I marinate chicken?
Minimum 30 minutes for flavor penetration, maximum 4 hours. This marinade contains acid (lemon juice) which can start to 'cook' the chicken and make texture mushy if left too long. For convenience, marinate in the morning for dinner that night. If marinating longer than 2 hours, refrigerate the chicken. Never reuse marinade that touched raw chicken. For meal prep, marinate and freeze - chicken marinates as it thaws.
Can I use chicken thighs instead of breasts?
Yes! Chicken thighs are more forgiving and stay juicier because they have more fat. Use boneless skinless thighs for this recipe. Grill time is similar - 6-8 minutes per side until 165°F internal temperature. Thighs have richer flavor and are harder to overcook. They're actually preferred by many chefs for grilling. Pounding isn't as critical with thighs since they're naturally more uniform, but it still helps.
What are the best ways to use grilled chicken?
Grilled chicken is incredibly versatile! Slice for salads (Caesar, Greek, or grain bowls). Dice for tacos, burritos, or quesadillas. Use whole for sandwiches or wraps. Meal prep by grilling a batch on Sunday - refrigerate up to 4 days or freeze up to 3 months. Add to pasta dishes, stir-fries, or rice bowls. Make chicken salad. The simple seasoning works with any cuisine. Always reheat gently to prevent drying out.