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5 from 4 votes

Grilled BBQ Chicken Breast

Perfectly Grilled BBQ Chicken Breast that is tender, moist, juicy, and super flavorful.
Prep Time25 minutes
Cook Time15 minutes
Marinate1 hour
Total Time1 hour 40 minutes
Course: Entree
Cuisine: New American-Inspired
Diet: Low Fat
Servings: 4
Calories: 368.2kcal
Author: Tracey Gene

Ingredients

  • 4 Boneless Chicken Breast
  • 2 tsp Chili Powder
  • 1 tsp Smoked Paprika
  • 1 tsp Oregano
  • ½ tsp Onion Powder
  • ¼ tsp Garlic Powder
  • ½ tsp Mustard Seeds
  • ½ tsp Salt
  • ¼ tsp Pepper
  • 1 tbsp Brown Mustard We used Primal Kitchen's Spicy Brown Mustard
  • 1 tsp Apple Cider Vinegar
  • 1 tbsp Honey
  • 2 tbsp Olive Oil
  • 3 tbsp Tomato Paste

Instructions

  • Salt the Chicken. First, we want to rinse, pat dry, and slice the chicken breast into cutlets. Then grab a pinch of salt and salt the chicken on both sides. 
  • Make the BBQ Marinade. Add spices, mustard, honey, olive oil, apple cider vinegar, and tomato paste to a small bowl. Mix until combined.
  • Marinate Chicken. Rub the marinade all over the salted chicken, cover it with plastic wrap, and let the chicken marinate in the refrigerator for 1 hour. Before grilling, remove the chicken from the fridge and let it sit on the counter for 20 minutes.
    If marinating overnight, place the chicken with the marinade in a zip lock bag or a bowl with the marinade covering the chicken. 
  • Option 1
    Cook BBQ Chicken on the Grill. If using an outdoor grill, turn the grill to 450 degrees and place the chicken breasts on the hot grill. Cover and cook for 5-6 minutes or until the chicken quickly releases from the grates. Then, carefully flip the chicken and cook for 5-7 minutes until the chicken breasts are firm, registering at 165°F. 
  • Option 2
    Cook BBQ Chicken on the stovetop. Preheat a cast iron grill pan over medium-high heat. Once hot, brush a tablespoon of oil on the grill pan. Carefully transfer marinated chicken breast, cover with a lid, and cook for about 5 -7 minutes. Reduce heat to medium and flip the chicken to the other side to continue cooking for 10 minutes or until thoroughly cooked with the inside registering at 165°F.

Nutrition

Serving: 1g | Calories: 368.2kcal | Carbohydrates: 8.36g | Protein: 51.2g | Fat: 13.67g | Saturated Fat: 2.38g | Polyunsaturated Fat: 1.9g | Monounsaturated Fat: 7.14g | Trans Fat: 0.03g | Cholesterol: 151.04mg | Sodium: 863.46mg | Potassium: 1048.97mg | Fiber: 1.5g | Sugar: 6.02g | Vitamin A: 807.86IU | Vitamin C: 5.61mg | Calcium: 33.76mg | Iron: 1.87mg