Grilled BBQ Chicken Breast Recipe

Make a double batch of grilled bbq chicken breast for dinner and save the rest for meal prep throughout the week.

Prep 45

Cook 10

Total 55

Fat 12

Carbs 18

Protein 37

Yield

First, prepare the marinade. Add all of the ingredients for the marinade to a mixing bowl and whisk the ingredients together until combined.
Transfer the chicken breast to a dish or a plastic bag and pour the marinade over the chicken. Be sure the chicken is completely submerged and covered in the marinade. Marinate the chicken in the fridge for at least 30 minutes or up to 2 hours.
Preheat the grill to 450ºF and be sure the grill is clean.
Remove the chicken from the refrigerator and let the chicken sit at room temperature for at least 10 minutes. If you place cold chicken on a hot grill, it will stick.
Let the marinade drip from the chicken and transfer the chicken onto to the grill. Grill the chicken for 4-5 minutes (depending on the size of the chicken breast) over direct heat and close the grill.
Flip the chicken and use a brush to brush BBQ sauce over the top of the chicken. Close the grill and grill for an additional 4-5 minutes.
After 8-10 minutes, if the chicken has an internal temperature of 160-165ºF, remove it from the grill. It will continue to cook for a few minutes once removed. If the chicken is still raw on the inside, move the chicken to indirect heat and close the grill for an additional 1-3 minutes.
Remove the chicken from the grill and let the chicken rest before slicing.

If you are running short on time, still marinate the chicken, even if it’s for 10 minutes. However, the longer the better.
How long the chicken needs to be grilled will depend on the size of the chicken breast what grill is used, etc. Just be sure to watch the internal temperature.
If you try to flip the chicken breast and it resists, give it a minute. The chicken may not be fully cooked. When the chicken is cooked, it will release from the grill and be easier to flip.
Oven Instructions: Preheat the oven to 425ºF. Heat 2 tablespoons of avocado oil in a large cast iron skillet over high heat. Add the chicken to the pan and sear the chicken for 2-3 minutes on each side. Carefully place the cast iron skillet into the oven and bake for 8-10 minutes, using a pastry brush to brush bbq sauce on the chicken every 2-3 minutes. Check the internal temperature of the chicken periodically. Remove the chicken when it reaches 160º-165ºF.