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Chicken Breast Recipe: Quick, Healthy & Delicious Oven-Baked and Grilled Meal
This Chicken Breast Recipe is a low-fat, protein-packed delight that’s ready in under an hour and bursting with flavor.
Ever found yourself staring at a couple of plain chicken breasts, wondering if tonight’s dinner can feel exciting? Me too. That’s what sparked this simple, juicy chicken breast recipe: marinated, either oven-baked or grilled, leaving you a low-fat, protein-packed dish that never fails to please. I usually whip this up on busy weeknights, or when friends drop by and I need something delicious in a flash. You know what? It even works for outdoor cookouts when time is tight.
On the data side, each 6-ounce breast clocks in around 300 calories, delivers about 40 grams of lean protein, and keeps fat under 5 grams—ideal for folks seeking healthy, quick meals. Because the marinade doubles as a tenderizer, the chicken stays moist whether you broil, bake, or grill it, while you catch up on emails (or sneak in a little Netflix break).
Why You’ll Love This Recipe
• Choose oven-baked warmth or grill-charred goodness
• Marinade-rich for juicy, flavorful chicken every time
• Whip it up in under an hour—a true quick meal
• Low-fat, protein-packed fuel that fits any diet
• Easily scale for two or twenty—no sweat
• Toss leftovers into salads, wraps, or grain bowls
• Allergy-friendly: gluten-free and dairy-free if you skip yogurt
• Foolproof for cooks at any skill level
Ingredients
• 4 boneless, skinless chicken breasts (about 1.5 lbs total; look for even thickness)
• ¾ cup plain Greek yogurt (Chobani or Fage for extra creaminess)
• 2 tablespoons extra-virgin olive oil (sub coconut oil for dairy-free)
• Juice of 1 lemon (fresh yields best tang)
• 3 garlic cloves, minced (or 1 teaspoon garlic powder)
• 1 teaspoon smoked paprika (or sweet paprika for milder flavor)
• ½ teaspoon ground cumin (optional, adds gentle warmth)
• ½ teaspoon salt (plus a pinch more for finishing)
• ¼ teaspoon black pepper (freshly ground)
• 2 tablespoons chopped fresh parsley or cilantro (for garnish)
Tip: Use whole-milk Greek yogurt for extra tenderness, or swap it for ¼ cup olive oil + 1 tablespoon Dijon mustard if you want a dairy-free option.
Directions
1. In a medium bowl, whisk Greek yogurt, olive oil, lemon juice, garlic, smoked paprika, cumin, salt, and pepper until smooth—you’ll have a creamy marinade that clings beautifully.
2. Place chicken breasts in a large resealable bag (or bowl), pour marinade over, seal tight, and give it a gentle shake so each piece is coated. You know what? Even 20 minutes makes a difference, but I aim for at least 30 minutes in the fridge (up to 2 hours).
3. For the oven: Preheat to 400°F and line a baking sheet with parchment or foil. Arrange chicken with space around each breast so heat circulates.
4. For the grill: Heat to medium-high, oil the grates lightly with a paper towel dipped in oil, and let them shimmer—this is your ticket to those classic grill marks.
5. Bake for 18–20 minutes, or grill 6–8 minutes per side (flip once); you’re aiming for an internal temp of 165°F—digital thermometer recommended for spot-on results.
6. Remove chicken, tent loosely with foil, and let it rest for 5 minutes—this seals in juices and makes slicing easier.
7. Slice against the grain for tenderness, then sprinkle with fresh parsley or cilantro for a pop of color and bright flavor.
8. Serve immediately with your favorite sides: roasted veggies, quinoa salad, or a crisp green salad for a balanced weeknight dinner.
Servings & Timing
Makes 4 servings
Prep Time: 10 minutes
Marinade Time: 30 minutes (or up to 2 hours for deeper flavor)
Cook Time: 20 minutes
Total Time: about 1 hour (including resting)
Variations
• Spice It Up: Swap smoked paprika for chili powder and cayenne for fiery heat.
• Herb Lover’s: Stir in chopped rosemary and thyme instead of parsley.
• Mediterranean Style: Top with tzatziki and a sprinkle of crumbled feta.
• Honey-Lime Glaze: Drizzle 1 tablespoon honey and fresh lime zest over hot chicken.
• Dairy-Free: Replace yogurt with ¼ cup olive oil and 1 tablespoon Dijon mustard.
• Asian Flair: Use soy sauce, grated ginger, and a dash of sesame oil in the marinade.
Storage & Reheating
• Fridge: Store in an airtight container for up to 4 days; Freezer: up to 2 months in sealed bags.
• Reheat: Warm gently in a skillet over medium heat or bake at 350°F for 10 minutes (cover with foil to lock in moisture).
• Thaw: Transfer frozen portions to the fridge overnight for even reheating.
• Make-Ahead Tip: Cook a double batch on Sunday and freeze single servings for instant lunches or dinners all week.
Notes
• Pounding Level: If breasts vary in thickness, place between plastic wrap and gently pound to about ½-inch thick—this ensures even cooking.
• Resting Rule: Always let your chicken rest under foil for at least 5 minutes; it makes a big difference in juiciness.
• Marinating Tip: Overnight soak boosts flavor depth, especially when you have extra time.
• Broiler Boost: For a crisp edge, slide under the broiler for 1–2 minutes at the end—watch closely to prevent burning.
• Taste Check: Sample a bit of marinade before coating the chicken so you can tweak salt, acid, or spices.
FAQs
Q: Can I use chicken thighs instead of breasts?
A: Yes—thighs need about 22–24 minutes in the oven, but you’ll get even more juicy flavor.
Q: Do I have to use Greek yogurt?
A: No. Swap it for ¼ cup oil plus 1 tablespoon Dijon mustard or go dairy-free with oil and vinegar; yogurt adds tang and helps tenderize.
Q: How can I tell if the chicken is done?
A: A digital thermometer should read 165°F in the thickest part; the meat will feel firm with a slight spring.
Q: Can I double the recipe for a crowd?
A: Absolutely—just use two pans or grill batches so each piece cooks evenly.
Q: Is this recipe low-carb?
A: Yes—it’s naturally low in carbs, making it great for keto, paleo, and low-carb plans.
Q: What side dishes pair well?
A: Think roasted asparagus, quinoa salad, or simple steamed broccoli for a colorful, balanced plate.
Q: Can I make this spicy?
A: Definitely—add cayenne or swap half the paprika for chili powder for extra kick.
Q: How do I prevent sticking on the grill?
A: Oil the grates and brush a light coat of oil on the chicken; a hot, clean grill helps you flip without tearing.
Conclusion
Nothing spoils a good dinner like dry chicken—but this Chicken Breast Recipe sweeps that worry away with juicy, flavorful results every time. Whether you bake it, grill it, or play with spices, you’ll end up with a protein-packed, low-fat star at your table. Give it a go, share your tweaks below, and explore my Easy Herb-Roasted Veggies for the perfect sidekick.
Chicken Breast Recipe: Quick, Healthy & Delicious Oven-Baked and Grilled Meal
Ingredients
- 4 boneless, skinless chicken breasts about 1.5 lbs total; look for even thickness
- 3/4 cup plain Greek yogurt Chobani or Fage for extra creaminess
- 2 tablespoons extra-virgin olive oil sub coconut oil for dairy-free
- 1 lemon juice of 1 lemon fresh yields best tang
- 3 cloves garlic minced (or 1 teaspoon garlic powder)
- 1 teaspoon smoked paprika or sweet paprika for milder flavor
- 1/2 teaspoon ground cumin optional, adds gentle warmth
- 1/2 teaspoon salt plus a pinch more for finishing
- 1/4 teaspoon black pepper freshly ground
- 2 tablespoons chopped fresh parsley or cilantro for garnish
Instructions
- In a medium bowl, whisk Greek yogurt, olive oil, lemon juice, garlic, smoked paprika, cumin, salt, and pepper until smooth.
- Place chicken breasts in a large resealable bag (or bowl), pour marinade over, and marinate for at least 30 minutes in the fridge.
- For oven: Preheat to 400°F. For grill: Heat to medium-high.
- Bake for 18–20 minutes in the oven or grill for 6–8 minutes per side until internal temperature reaches 165°F.
- Remove chicken, tent loosely with foil, let it rest for 5 minutes. Slice against the grain and sprinkle with fresh parsley or cilantro.
- Serve immediately with your favorite sides and enjoy a protein-packed, low-fat meal!
