Easy Marinated Grilled Chicken (30 Minutes!)
User Reviews
5
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Prep Time
20 mins
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Cook Time
10 mins
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Total Time
30 mins
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Servings
4 (Servings)
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Calories
157 kcal
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Course
Main Course
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Cuisine
gluten-free
Easy Marinated Grilled Chicken (30 Minutes!)
Description
Easy Marinated Grilled Chicken features boneless, skinless chicken breasts seasoned with a carefully balanced marinade combining apple cider vinegar and avocado oil with aromatic herbs like oregano, basil, and rosemary. Smoked paprika and optional cayenne add subtle smokiness and a hint of heat. The chicken can be grilled whole or pounded thin to reduce cooking time evenly. This method allows the marinade and spices to penetrate the meat well, delivering a flavorful and tender result.
The flavor profile is savory with herbal notes, a touch of acidity from the vinegar, and mild heat from pepper flakes. Grilling over medium heat creates a seared crust that locks in juices. This chicken pairs well with light dressings like tahini, and grains such as quinoa or rice, as suggested for serving.
Marinate the chicken for at least 15 minutes and up to 24 hours to maximize flavor. Using fresh herbs enhances the aroma, but dried herbs work as convenient substitutes. Poking the chicken before marinating promotes deeper seasoning. This recipe's flexibility allows alternative meats or firm tofu as substitutes.
Ingredients
CHICKEN
- 2 (~8-ounce) chicken breast pasture raised, organic when possible, boneless and skinless
- 1 ½ tsp avocado oil (or other neutral oil with high smoke point)
- 1 ½ Tbsp apple cider vinegar
- 1/2 tsp salt sea salt
- 1/4 tsp black pepper
- 1 tsp oregano or sub 2 tsp fresh, dried
- 1 tsp basil or sub 2 tsp fresh, dried
- 1 tsp smoked paprika
- 1/8 tsp red pepper flakes reduce or omit for less heat
- 1 Tbsp rosemary fresh, chopped
- 1 dash cayenne pepper (optional // reduce or omit for less heat)
FOR SERVING optional
- tahini dressing
- parsley
- brown rice
- white rice
- quinoa
- cauliflower rice
Instructions
- If using grill, start by heating grill. If using a grill pan, set on the stovetop and lightly oil.
- Optional: For quicker cooking, place chicken breasts between two pieces of parchment paper and use the underside of a saucepan to gently pound the meat into thinner pieces. This can cut cook time in half.
- Add chicken to a shallow bowl or dish and top with oil and vinegar, then flip 1-2 times to coat.
- Add half of the spices to one side of the breasts and half of the spices to the other side. Mixture will include sea salt, pepper, oregano, basil, paprika, pepper flake, rosemary, and cayenne (optional). Flip a few times to coat.
- Let marinate for at least 15 minutes or overnight (covered in the refrigerator // can marinate up to 24 hours).NOTE: You can also poke your chicken with a knife to allow the marinade and spices to more thoroughly infuse the meat with flavor.
- Grill chicken on a hot grill or hot grill pan over medium heat until cooked through (to an internal temperature of 165 F — 74 C).
- Enjoy as is, or — our preferred method — with tahini dressing, grains, and fresh herbs.
- Best when fresh. Store leftover cooked chicken in the refrigerator up to 2-3 days (depending on freshness of chicken). Reheat on the stovetop in a hot skillet until warmed through.
Notes
- This marinade works well with other meats and firm tofu, as well as cauliflower steaks for a vegetarian option.
- Marinate the chicken for at least 15 minutes and up to 24 hours in the refrigerator to infuse flavor.
- To help the marinade penetrate more thoroughly, pierce the chicken with a knife before marinating.
- Using fresh herbs will provide a more vibrant flavor, but dried herbs can be substituted.
- Nutrition information is an estimate and does not include optional ingredients used for serving.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4(Servings)
Amount Per Serving
Calories 157 kcal
% Daily Value*
| Serving | 1half chicken breast servings | |
| Calories | 157 | 8% |
| Carbohydrates | 0.4g | 0% |
| Protein | 26.1g | 52% |
| Fat | 4.8g | 7% |
| Saturated Fat | 0.7g | 4% |
| Sodium | 432mg | 18% |
| Potassium | 13mg | 0% |
| Fiber | 0.3g | 1% |
| Sugar | 0g | 0% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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