High-Protein Grilled Chicken Breast for Longevity
This High-Protein Grilled Chicken Breast delivers 40g of lean protein to support muscle maintenance, metabolic health, and healthy aging. Ready in just 25 minutes, this perfectly seasoned and juicy chicken breast is versatile, flavorful, and simple to prepare. The ultimate meal prep protein for longevity-focused eating.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 2 servings
- Category: Main Course, Protein
- Method: Grilling
- Cuisine: American, Mediterranean
- Diet: Dairy-Free, Gluten-Free, High-Protein, Keto, Low-Carb, Paleo, Whole30
Ingredients
- 2 boneless, skinless chicken breasts (8 oz/225g each)
- 2 tbsp olive oil
- 2 tbsp fresh lemon juice
- 3 garlic cloves, minced
- 1 tsp paprika
- 1 tsp dried oregano
- ½ tsp onion powder
- ½ tsp black pepper
- ½ tsp salt
- Fresh herbs for garnish (parsley or thyme)
- Lemon wedges for serving
Instructions
- Pat chicken breasts dry with paper towels. If uneven in thickness, gently pound to an even ¾-inch thickness using a meat mallet.
- In a small bowl, whisk together olive oil, lemon juice, minced garlic, paprika, oregano, onion powder, black pepper, and salt until well combined.
- Place chicken breasts in a shallow dish or resealable bag. Pour marinade over chicken, turning to coat. Marinate for at least 15 minutes at room temperature, or up to 4 hours refrigerated.
- Heat grill or grill pan to medium-high heat (400-450°F). Lightly oil the grill grates to prevent sticking.
- Remove chicken from marinade, letting excess drip off. Grill for 6-7 minutes per side without moving, until internal temperature reaches 165°F and grill marks appear.
- Transfer to a cutting board and tent loosely with foil. Let rest for 5 minutes. Slice, garnish with fresh herbs and lemon wedges, and serve.
Notes
- Pound chicken to even thickness for uniform cooking.
- Don’t overcook—use meat thermometer for perfect 165°F.
- Marinate 15 min minimum, up to 4 hours for deeper flavor.
- Store cooked chicken up to 4 days; perfect for meal prep.
- Freeze raw marinated chicken up to 3 months.
- For oven: bake at 425°F for 18-22 minutes.
- Try flavor variations: teriyaki, Cajun, Italian herbs, chimichurri.