- Prep
- 15 min
- Cook
- 12 min
- Total
- 27 min
- Serves
- 4
Ingredients
What you’ll need — tap to tick off as you go
- 2 tbsp
- 1 tbsp
- 2 cloves
- 1 tsp
- 1 tsp
- 1 tsp
- ½ tsp
- 1 tsp
Process
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Pat the 4 chicken breasts completely dry with paper towels. If any breast is thicker than 2 cm, place it between two sheets of baking paper and pound it with a rolling pin or the flat side of a mallet until it is an even 2 cm thick all over.
In a small bowl, stir together 2 tbsp olive oil, 1 tbsp lemon juice, 2 minced garlic cloves, 1 tsp smoked paprika, 1 tsp dried oregano, 1 tsp fine salt, 0.5 tsp black pepper and, if using, 1 tsp brown sugar until you have a loose paste.
Rub the paste all over the chicken breasts, working it into both sides. Let them sit at room temperature for 10 minutes while you heat the grill, or cover and refrigerate up to 4 hours.
Heat a grill or grill pan over high heat for 5 minutes. Clean the grates with a stiff brush, then fold a paper towel, dip it in olive oil and, holding it with tongs, wipe the grates to coat them lightly.
Place the chicken breasts on the grill and do not move them. Cook for 5–6 minutes, until the underside is deeply marked and releases easily from the grates.
Flip the breasts once with tongs and cook for another 4–6 minutes, until the thickest part registers 74°C on an instant-read thermometer and the juices run clear.
Transfer the chicken to a board or plate, tent loosely with foil and rest for 5 minutes so the juices redistribute. Slice against the grain and serve.
Kitchen notes
Kitchen notes
- The single biggest mistake is uneven thickness: a thick end stays raw while the thin end turns to sawdust. Pound every breast to a uniform 2 cm before it hits the grill.
- Do not rely on colour or time alone. Pull the chicken at exactly 74°C in the thickest part; every minute past that dries the meat out noticeably.
- Dry the surface of the chicken thoroughly before rubbing it with oil. Surface moisture steams the meat and prevents the deep grill marks and browned crust that make grilled chicken taste grilled.
- Let the grill grates get properly hot and oiled before adding the chicken. If the meat sticks when you try to flip it, it is not ready to turn yet; give it another 30-60 seconds.
Substitutions
- smoked paprika→sweet paprika plus a pinch of cayenne
- dried oregano→dried thyme or Italian herb blend
- lemon juice→lime juice or 1 tsp red wine vinegar
- brown sugar→honey or omit entirely
Storage & reheating
Store cooled chicken in an airtight container in the fridge for up to 4 days. To freeze, wrap each breast tightly in foil or place in a freezer bag and freeze for up to 3 months; thaw overnight in the fridge. Reheat gently in a covered pan over medium-low heat with a splash of water for 5-7 minutes, or in a 160°C oven for 10 minutes, until just warmed through. Avoid the microwave on high, which toughens the meat.
FAQ
The questions we get asked most
Why did my grilled chicken breast turn out dry?
Almost always because it was cooked past 74°C or the breasts were uneven in thickness. Pound them to a uniform 2 cm, use an instant-read thermometer and pull them the moment the thickest part hits 74°C. Resting for 5 minutes also keeps the juices in the meat instead of on the board.
How do I know when grilled chicken breast is done without a thermometer?
Press the thickest part with your finger: it should feel firm with only slight give, and any juices that run out should be clear, not pink. Cut into the thickest part to check that the centre is opaque white all the way through. A thermometer is still the only reliable way to hit 74°C exactly.
Can I marinate the chicken overnight?
Yes, but keep it to a maximum of 4 hours for this lemon-and-garlic rub. The acid in the lemon juice starts to break down the surface of the meat after that, giving it a chalky texture. If you want to prep ahead, rub the chicken with the oil and spices only, then add the lemon juice just before grilling.
Can I cook this chicken breast on a stovetop grill pan or in a regular skillet?
Yes. Heat a grill pan or heavy skillet over high heat until a drop of water sizzles, oil it lightly, then cook the breasts 5-6 minutes per side without moving them. A regular skillet gives less char but works fine; reduce the heat to medium after the first flip if the outside is browning too fast.
How long does grilled chicken breast keep in the fridge?
Cooked chicken keeps safely in an airtight container in the fridge for up to 4 days. Cool it within 2 hours of cooking before refrigerating. For longer storage, freeze it for up to 3 months and thaw overnight in the fridge.
Can I use frozen chicken breasts for this recipe?
Yes, but thaw them completely in the fridge overnight first. Frozen or partially frozen chicken will not cook evenly, and the rub will not adhere properly. Pat the thawed breasts very dry before seasoning, since thawing releases a lot of water.
Why did my chicken stick to the grill?
The grates were not hot enough or not oiled, or you tried to flip too early. Heat the grill for a full 5 minutes, scrub the grates clean, then wipe them with an oiled paper towel held in tongs. Once the chicken has seared properly it will release on its own; if it resists the tongs, wait another 30 seconds.
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