Servings
Font
Back
0 from 15 votes

Smoky Grilled Chicken Filets (Great for Meal Prep!)

These Smoky Grilled Chicken Fillets are tender, juicy, smoky and SO delicious! They make a great-tasting, high-protein lunch or dinner every single time. Also the perfect meal prep protein for salads, sandwiches, wraps - literally anything you need chicken for!

Prep Time
30 mins
Cook Time
30 mins
Total Time
45 mins
Servings: 8 servings
Calories: 142 kcal
Course: Main Course
Cuisine: International

Ingredients

  • 2 lbs. boneless chicken breast about 4 breasts
  • 1/2 cup fat free zesty Italian dressing (128g)
  • 1 Tbsp liquid smoke (15g)
  • 2 Tbsp honey (42g)
  • 1 lemon (35g) freshly juiced

Instructions

To Marinate:
    Cup of Yum
  1. Pound chicken to even thickness and cut into 8 fillets. Use a meat mallet or rolling pin to create more of a fillet shape, if desired. Add chicken to a large bowl or Ziplock bag with Italian dressing and toss to coat. Marinate for at least 30 minutes.
To Grill:
  1. Preheat the grill to 450 degrees F or to medium-high heat.
  2. In a small bowl, flat dish (big enough to dip the chicken in) combine the lemon juice, honey, and liquid smoke.
  3. Dip one fillet at a time into the lemon-honey marinade. Make sure to coat on both sides, then add to the greased grill.
  4. Cook for 5-7 minutes, then flip chicken fillets. Cook for another 5-7 minutes or until chicken has cooked through*. Cooking time will depend on the thickness of your chicken.
To Air Fry:
  1. Preheat air fryer to 350F. Spray air fryer basket then add chicken in a single layer (so they are not overlapping). Cook for 4-5 minutes, then flip and cook another 4-5 minutes or until chicken is cooked through*.
Stovetop Instructions:
  1. To cook on Stovetop:Heat a skillet to medium-high heat. Spray with nonstick cooking spray (or use a little oil). Add chicken. Cook for 5-7 minutes without moving. Flip chicken, spray again (or add more oil) and cook for another 5 or so minutes or until cooked through*.

Notes

  • Nutrition notes:
  • There shouldn't be much remaining Italian dressing, but there should be some remaining lemon-honey marinade. Macros were calculated only with the amount of marinade that was used (about half the total amount).
  • *Chicken is cooked through when internal temperature reaches 155F. *Carry over cooking ensures chicken reaches 165F without overcooking.

Nutrition Information

Serving 1/8 of chicken (84g) Calories 142kcal (7%) Carbohydrates 3.7g (1%) Protein 25g (50%) Fat 3g (5%) Saturated Fat 0.6g (3%) Sugar 3.2g (6%)

Nutrition Facts

Serving: 8servings

Amount Per Serving

Calories 142

% Daily Value*

Serving 1/8 of chicken (84g)
Calories 142kcal 7%
Carbohydrates 3.7g 1%
Protein 25g 50%
Fat 3g 5%
Saturated Fat 0.6g 3%
Sugar 3.2g 6%

* Percent Daily Values are based on a 2,000 calorie diet.