Easy Chicken Breast On The Bbq For Weekly Meal Prep
Grilling chicken breasts on the barbecue is a fantastic way to prepare meals for the week ahead. Not only is it easy to do, but it also yields juicy, flavorful chicken that can be used in various dishes throughout the week. Whether you’re looking to make salads, wraps, or simply enjoy it alongside some veggies, having grilled chicken on hand makes meal prep a breeze.
This guide will walk you through how to perfectly grill chicken breasts for weekly meal prep. We’ll cover everything from seasoning to cooking techniques, and you’ll even find delicious serving suggestions to keep your meals exciting. Let’s fire up the grill!
Recipe Summary
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4 servings
Ingredients
- 4 boneless, skinless chicken breasts (about 1.5 pounds)
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- 2 teaspoons garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- Fresh herbs for garnish (optional)
Instructions
- Begin by preparing your marinade. In a bowl, whisk together the olive oil, lemon juice, garlic powder, onion powder, paprika, oregano, salt, and black pepper until well combined.
- Place the chicken breasts in a resealable plastic bag or a shallow dish. Pour the marinade over the chicken, ensuring each piece is well coated. Seal the bag or cover the dish and refrigerate for at least 30 minutes, or up to 4 hours for maximum flavor.
- Preheat your barbecue grill to medium-high heat. If you’re using a charcoal grill, ensure the coals are evenly heated.
- Remove the chicken from the marinade and let any excess drip off. Discard the remaining marinade.
- Place the chicken breasts on the grill. Cook for about 6-7 minutes on one side without moving them. This allows for beautiful grill marks to form.
- Flip the chicken breasts and cook for an additional 6-7 minutes on the other side. Use a meat thermometer to check for doneness; the internal temperature should reach 165°F.
- Once cooked, transfer the chicken to a plate and cover with foil. Let it rest for 5-10 minutes. This step helps the juices redistribute, making the chicken even juicier.
- Slice the chicken and serve it as desired or store it in airtight containers for meal prep.
Meal Prep Tips
When it comes to meal prepping with grilled chicken breasts, there are a few tips and tricks that can help streamline the process and keep your meals fresh throughout the week.
- Storage: Store your grilled chicken in airtight containers in the refrigerator. It should last for up to 4 days.
- Freezing: If you want to prepare your chicken for longer storage, it can be frozen. Just ensure it’s sealed properly to avoid freezer burn. Thaw overnight in the refrigerator before using.
- Portion Control: Consider portioning out your chicken with sides to make grabbing lunch or dinner a no-brainer.
- Flavor Variations: Experiment with different marinades and spices to keep your meals interesting. Try a barbecue sauce, teriyaki sauce, or even a spicy rub for variety.
Serving Suggestions
Your grilled chicken breasts can be enjoyed in numerous ways. Here are some ideas to get you started:
- Salads: Add sliced chicken to a fresh salad with mixed greens, cherry tomatoes, cucumber, and your favorite dressing.
- Wraps: Use tortillas to create wraps filled with grilled chicken, veggies, and a spread like hummus or tzatziki.
- Grain Bowls: Pair the chicken with quinoa, brown rice, or farro, and top with roasted vegetables for a wholesome bowl.
- Sandwiches: Layer slices of chicken on whole-grain bread with avocado, lettuce, and tomato for a delicious sandwich.
Frequently Asked Questions
Can I use frozen chicken breasts for this recipe?
Yes, you can use frozen chicken breasts, but they should be thawed completely before marinating and grilling. Thaw in the refrigerator overnight for best results.
How do I know when the chicken is done cooking?
The best way to ensure chicken is cooked through is to use a meat thermometer. The internal temperature should reach 165°F. If you don’t have a thermometer, make sure the juices run clear when the chicken is cut.
Can I grill chicken breasts without marinating them?
While marinating adds flavor and tenderness, you can grill chicken breasts without marination. Just season them well with salt and pepper before grilling.
How long can I store grilled chicken in the refrigerator?
Grilled chicken can be stored in the refrigerator for up to 4 days. Make sure it’s in an airtight container to keep it fresh.
Final Thoughts
Grilling chicken breasts is an effortless way to prepare meals for busy weeks ahead. By following this simple recipe, you can create delicious, juicy chicken that can be enjoyed in a variety of dishes all week long. Remember to experiment with different flavors, and don’t shy away from trying new serving styles to keep your meals exciting. With easy chicken breast on the BBQ, meal prep can be both simple and satisfying!
