If you’re forking into plain, dry chicken breast day after day for the sake of making gains, you’re doing it wrong. The key to sticking to your muscle-building diet — and actually seeing results — is enjoying the food you eat. And chicken breast can be easily transformed into a succulent, juicy protein that’ll support all your efforts at the gym.
Chicken breast is the perfect metabolism-revving food because it’s high in protein and low in fat. And you can easily cook this lean, versatile muscle-builder on the grill, in the oven, or in a pan for a quick, delicious dinner.
But there’s a fine line between tender, flavorful chicken and a rubbery slab of meat that’s more of a chore than a treat. That’s why BarBend teamed up with ButcherBox to provide some simple tips and tricks to help you master the art of cooking the perfect chicken breast every time.
How to Cook the Perfect Chicken Breast
- On the Grill
- In the Oven
- On the Stovetop
- How Much Protein Is in Chicken Breast?
- How Much Protein Do You Need?
Before You Cook
Turns out the old adage, “If you fail to plan, you plan to fail,” applies to prepping your chicken dinner, too. Don’t just throw the bird on the grill, into the oven, or on a pan — instead, prep your poultry in advance to ensure it doesn’t turn out dry or rubbery (translation: you’ll actually look forward to eating it). Here are a few tricks to try:
Bring It to Room Temperature
Take your chicken out of the fridge 30 minutes to an hour before cooking so it reaches room temperature. Doing so will help it cook evenly so that the inside isn’t raw while the outside is scorched.
Quick safety tip from the USDA: To reduce your risk of foodborne illness, don’t let the chicken sit out at room temperature for longer than two hours.
The search for high-quality meat ends here, thanks to ButcherBox. Amazing taste. Humanely raised. Delivered to your door. And as a BarBend reader, sign up today and get two packs of bacon for free in every order for the first year of your membership.
Pound It Out
Using a meat mallet, pounder, or heavy-bottom pan, pound the chicken breast until it reaches an even thickness. Doing so ensures the meat cooks evenly and helps tenderize the flesh by breaking the fibers down.
Make a Marinade
The key to juicy chicken is marinating it first. To make a winning marinade, combine an acid (think: citrus or vinegar), an oil (we love olive oil or avocado oil), and flavorings (such as garlic, honey, herbs, and spices) — and you’ll want to use three parts oil to one part acid.
This trifecta tenderizes chicken by breaking down the fibers and making for soft, flavorful meat. Marinate your chicken for as little as 30 minutes or up to 12 hours before cooking. Here’s a handy breakdown you can reference whenever you need:
Try a Dry Rub
If you’re short on time, you can skip the marinade and try a dry rub instead. Simply rub the chicken breast with a bit of oil, and then mix your favorite herbs and spices and massage it into the meat. Let it sit for as little as half an hour or up to a few hours.
Pat the Chicken Dry Before Cooking
Even if you use a marinade, you’ll still want to pat your chicken dry before cooking it. Getting rid of that excess moisture helps kickstart the Maillard reaction once the chicken hits the pan, and that’s what’s responsible for that brown, caramelized goodness.
How to Grill the Perfect Chicken Breast
Now that grilling season is upon us, what better way to enjoy protein-packed chicken breast than on the barbie? Grilling, especially on charcoal, infuses the meat with a deep, smoky flavor that’s hard to beat. These tried-and-true tips will guarantee perfectly grilled chicken every time.
Preheat the Grill With Two Cooking Zones
Preheating the grill with two cooking zones — a hot zone and a cool zone — cooks your chicken thoroughly without drying out. The hot zone should reach a fiery 400°F, and once it does, lift the lid and turn off one of the burners (this area will be your indirect heat).
If you’re using a charcoal grill, let it preheat for about 20 to 30 minutes, and then mound the briquettes to one side (the side cleared of the coal will be your indirect-heat area).
Grill the Chicken Breasts for 12 to 14 Minutes
Place the chicken breast on the direct-heat area and let it cook for about six minutes. Then move the chicken to the indirect heat zone, place the lid on the grill, and allow it to finish cooking, about six to eight more minutes.
Use a Meat Thermometer to Check Doneness
Using a meat thermometer, prick it into the thickest part of the chicken breast. Once it reaches a safe internal temperature of 165°F, you know it’s done.
Try It For Yourself
Fire up the grill and try your skills on this recipe for Grilled Marinated Chicken Breast with Summer Watermelon Salad, courtesy of the head chef at ButcherBox.
The chicken breast is grilled to juicy perfection, and you’ll pair the protein with a bright watermelon, corn, and feta salad for a mouthwatering, macro-balanced summer dish. And while this recipe is perfect for meal prep, we can’t guarantee you’ll have any leftovers.
How to Cook the Perfect Chicken Breast in the Oven
Cooking chicken breast in the oven is a simple, no-fuss way to get dinner on the table fast. But using the oven also makes it easy to overcook your chicken… and no one wants dry, chewy meat. Next time you plan to oven-bake your chicken breast, follow these foolproof tips for succulent, tender poultry.
Opt for Bone-In, Skin-On Chicken Breasts
When possible, go for bone-in, skin-on chicken breasts, which protect the meat from overcooking and enhance the overall flavor. But if you’re cutting down on saturated fat or watching your calorie intake, skinless chicken breasts are also a solid choice — you’ll just want to roast the bird at a slightly lower temp (more on that below).
Roast Chicken Breast at a Higher Temperature
The Goldilocks temperature for bone-in, skin-on chicken breast is 425°F — this temp locks in the poultry’s moisture, resulting in tender and moist chicken breast. If you’re using boneless, skinless breasts, roast the meat at 400°F to ensure it doesn’t dry out. Bake the breasts in the oven for 20 to 25 minutes, after which you’ll insert a meat thermometer in the thickest part of the breast. The internal temperature should read 165°F before you remove the chicken from the oven.
Use a Rimmed Baking Sheet
Using a rimmed baking sheet or a sheet pan will make clean-up loads easier. A rimmed baking sheet has raised edges that help contain juices or drippings from the chicken, preventing them from spilling over and making a mess in the oven. The raised edges also make it easier to handle the baking sheet and transfer it in and out of the oven safely.
Try It for Yourself
This recipe for Easy Baked Chicken Breasts from ButcherBox makes for a quick weeknight meal that’ll please even the pickiest eaters. The marinade infuses the poultry with rosemary, lemon, parsley, garlic, olive oil, and balsamic, while the parmesan crust adds a savory, umami flavor that’ll keep you coming back for seconds.
A final squeeze of lemon after baking marries the medley of flavors seamlessly. Pair this dish with a fiber-rich veggie such as broccoli or cauliflower and a complex carb like quinoa or brown rice.
How to Pan Fry the Perfect Chicken Breast
Pan-seared chicken is luscious and bursting with flavor; if you master your technique. And if you’re feeling a little extra creative (and don’t mind the excess heat), searing your chicken before popping it into the oven guarantees a golden, flavorful crust. Here are a few smart tips to get pan-seared chicken right.
Use a Large Skillet
Grab a skillet or pan that’s wide enough to contain any splatters and fit your chicken breasts comfortably (they shouldn’t be touching). Avoid overcrowding the pan, as doing so can lead to an uneven distribution of heat — in other words, some parts will cook faster than others.
Use Medium-High Heat
You’ll want to make sure your pan is hot enough before placing your chicken breasts in. Preheating the pan and searing on medium-high heat kickstarts that coveted Maillard reaction that’s responsible for creating the golden brown crust and deep flavor.
Cook for 5-7 Minutes on Each Side
Place the chicken breast in the hot pan and let it sear for five to seven minutes undisturbed — seriously, try not to touch or move it around for at least five minutes! Let it do its thing, and you’ll reap the rewards: A perfectly golden, caramelized exterior. Then, flip the chicken breasts and let them cook for another five to seven minutes,
Check for Doneness Using a Thermometer
Prick the breasts in the thickest part using a meat thermometer. Once the internal temperature reaches 165°F, remove the chicken from the pan and let it rest for a few minutes.
Try It For Yourself
This delicious recipe for Lemon Pepper Chicken Breast with Brown Sage Butter starts off on the stovetop before it gets transferred into the oven and then is finished off with a final sear. The end result is oh-so juicy and finger-lickingly flavorful.
The chicken breasts are pan-fried in sage-infused brown butter for deep flavor, but you can certainly swap for reduced-fat butter to cut down on some fat and calories. Try serving these buttered chicken breasts with a side salad or non-starchy veggies, like asparagus and zucchini, for a low-carb meal.
How Much Protein Is in Chicken Breast?
Chicken breast is one of the leanest sources of protein, which makes it the perfect addition to any muscle-building meal plan.
A three-ounce serving of boneless, skinless cooked chicken breast contains just three grams of total fat and an impressive 24 grams of protein for about 143 calories, according to the USDA. That means about 80 percent of the calories in chicken breast come from lean protein, while the remaining 20 percent comes from fat.
The search for high-quality meat ends here, thanks to ButcherBox. Amazing taste. Humanely raised. Delivered to your door. And as a BarBend reader, sign up today and get two packs of bacon for free in every order for the first year of your membership.
How Much Protein Do You Need?
Eating high-protein, low-fat foods such as skinless chicken breast can help you crush your protein goals for the day without overdoing it on the calories. FYI, active people should aim for between 1.2 and 1.7 grams of protein per kilogram (or 2.2 pounds) of body weight per day. So if you weigh 150 pounds, your daily protein goal should be around 81 to 115 grams — and eating at the higher end of that range is key to making lean gains.
A relatively small three-ounce chicken breast will rocket you about a third of the way to that protein goal. Plus, chicken breast is super versatile — you can pair it with virtually any green vegetable or grain for a clean, balanced meal that’ll keep you full and satisfied for hours.
To make it easier, use BarBend‘s protein calculator to find out how much you need, based on your lifestyle:
Protein Intake Calculator
Ready to Cook?
Chicken breast isn’t necessarily difficult to cook, at least compared to a steak. But it’s tough to cook it right without it drying out. With the tips above, you should be ready to make juicy, tender, and flavorful chicken breasts every time. And with a subscription to ButcherBox, you can have organic, free-range chicken delivered right to your door.
So now that you’ve got all the knowledge you need — the next step is to get cooking and, more importantly, get eating!
Featured image: ButcherBox
