Dry, rubbery chicken breast? No thanks. At My Fit Foods, we’ve grilled enough chicken to know there’s a fine line between perfectly juicy and a total disaster. But don’t worry — getting it right isn’t rocket science. 

Interested in discovering more? We’ve got you covered. In this article, we’re spilling all our best tips to help you nail perfectly grilled chicken breast every time. 

So, if you’re ready to step up your poultry game and turn your grill into the MVP of mealtime — keep reading. 

Why Choose Chicken Breast for Grilling Anyway?

It’s lean, packed with protein, and lower in cholesterol compared to other cuts like chicken thighs. Plus, it’s a great source of potassium, vitamin C, and even calcium, so it’s tasty and working for your health.

Another win? Chicken breast is incredibly versatile. Whether you’re making a light chicken salad, whipping up BBQ chicken for a backyard feast, or meal-prepping for the week, grilled chicken breast fits the bill. 

And while both bone-in and boneless skinless chicken breasts work for grilling, boneless options tend to cook faster and more evenly — perfect for when you’re short on prep time.

What Are the Benefits of Grilling Chicken Breast?

When it comes to chicken, there are plenty of ways to cook it. You can bake it, sauté it, air fry it, or even toss it in a slow cooker. So, why grill? For starters, grilling locks in flavor while keeping the chicken juicy — thanks to the direct heat and those iconic grill marks.

Grilling is also a healthier option. It’s naturally low in carbohydrates and kcal, and it highlights the lean protein in chicken breast without adding unnecessary fats. Not to mention, the caramelization from grilling creates a depth of flavor you just can’t get from other methods.

And if you’re into meal prep, grilling is your best friend. A few perfectly grilled chicken breasts can set you up for the week. Toss them into wraps, pair them with veggies, or slice them over salads. It’s a quick, efficient way to get flavorful chicken onto your plate without a lot of fuss.

How Do You Prep Chicken Breast for Grilling?

We’ve covered why chicken breast is the ultimate grilling choice and explored the benefits of grilling itself. Now, let’s get down to business: prepping your chicken breast for the grill. Because even the best grill skills won’t save you if your chicken isn’t set up for success from the start.

Pound for Even Thickness

Nobody likes unevenly cooked chicken. Use a meat mallet or rolling pin to gently flatten your chicken breasts until they’re the same thickness. Place chicken between plastic wrap or parchment paper to keep things clean. This simple step helps your chicken cook evenly and stay juicy.

Marinate or Season

Here’s where the flavor magic happens. For a quick marinade, mix olive oil, lemon juice, kosher salt, black pepper, garlic powder, oregano, and paprika. 

Let the chicken marinate in an airtight container for at least 30 minutes — or overnight if you’ve planned ahead. No time? A sprinkle of salt and pepper with a dash of paprika works wonders, too.

Bring to Room Temperature

Cold chicken straight from the fridge doesn’t grill well. Let your chicken sit at room temperature for about 15 minutes before it hits the heat. This helps it cook more evenly and avoids the dreaded rubbery texture.

Clean and Oil Your Grill Grates

Nothing ruins a good grill session like chicken sticking to the grates. Use a paper towel dipped in oil to lightly grease the grill grates once they’re hot. This not only prevents sticking but also gives you those Instagram-worthy grill marks.

What’s the Best Way To Grill Chicken Breast?

Your chicken is prepped — now what? It’s time to fire up the grill and make things sizzle. Whether you’ve got a gas grill, charcoal grill, or even a grill pan on the stove, the steps to perfectly grilled chicken breast are the same. 

Preheat to Medium-High Heat

Start by preheating your grill to medium-high heat. This is the sweet spot for juicy grilled chicken breast. Too low, and you’ll miss out on those golden grill marks; too high, and you risk a charred outside with a raw center.

Sear on Direct Heat

When it’s time to grill, place chicken on the grill grates over direct heat and let it sear. You’re looking for that satisfying sizzle and those signature grill marks. Don’t move it around too much — let the grill do its thing.

Nail the Cook Time

Cook time depends on how thick your chicken is, but here’s a solid rule of thumb: aim for about 6-8 minutes per side. Flip the chicken once and only once — that’s key for keeping the juices where they belong. Constant flipping can dry it out, and nobody wants that. 

Use medium-high heat to get a nice char without burning, and adjust the timing if you’re working with thinner or thicker cuts. If you’re unsure, check the color and firmness — it should be golden brown with a slight bounce when pressed.

What Are Some Common Grilling Mistakes?

Even the most experienced grillers can run into trouble when it comes to chicken breast. From sticking to burning to ending up with a dry, flavorless bite, there are plenty of ways things can go sideways. The good news? Most mishaps are totally avoidable with a little know-how. 

Let’s break it down.

Overcooking

Dry, overcooked chicken is a grilling nightmare. The secret to avoiding it? Timing and temperature. Use an instant-read thermometer to check the internal temp and pull the chicken off the grill as soon as it hits 165°F. Letting it sit too long on high heat is a one-way ticket to dry-ville.

Flare-Ups

Flare-ups can go from “oops” to “ruined dinner” faster than you think. They happen when fat or marinade drips onto the flames, causing sudden bursts of fire that can scorch your carefully prepped chicken. The solution? A little prevention and a quick response.

Start by trimming any excess fat from the chicken — less dripping means fewer flames. If you’re working with a marinade, give the chicken a light pat with a paper towel before grilling to remove excess liquid (don’t worry, the flavor’s already soaked in).

And if a flare-up does happen, stay cool. Keep a spray bottle of water handy to quickly tame the flames without disrupting your grill’s temperature. Just a few spritzes can save the day — and your chicken!

Guessing When It’s Done

Let’s be real: eyeballing it doesn’t work. No one wants to serve chicken that’s raw in the middle or dry as cardboard. Grab an instant-read thermometer and check the thickest part. Once it hits 165°F, you’re golden. It’s quick, easy, and guarantees you’re serving chicken that’s safe and tasty.

Skipping the Rest

Pulling chicken straight off the grill and cutting into it too quickly is a rookie mistake. Resting the chicken on a cutting board for a few minutes lets the juices redistribute, keeping every bite tender and juicy.

A Final Word

Not feeling up for all the prepping, grilling, and checking temperatures? No worries — we’ve got you covered. At My Fit Foods, our meals are ready to go, no grill required. 

Craving chicken? Try our Chicken Street Tacos or Moroccan Chicken for something flavorful and fresh. Not in the mood for poultry? Our Creamy Peppercorn Steak, Beef Pot Roast, or Salmon Alfredo are always solid choices.

With meals prepped fresh daily, we take the guesswork out of eating well. Whether it’s chicken or something else, we’ve got options that are quick, delicious, and ready when you are. Dinner just got easier!

Sources:
Breasts vs. Thighs — Which Is More Nutritious? | Eat Right

Health Benefits of Grilling Food | New York Health

Healthful Chicken on the Grill | National Chicken Council

Why Should I Pound My Chicken Breasts? | Serious Eats