Boneless Chicken Breast Recipe
Ready to make weeknight dinner a breeze? This Boneless Chicken Breast Recipe turns simple chicken breast into a healthy, oven-baked delight bursting with flavor.
I first whipped this up on a sunny Saturday when spring was teasing us with warmer temps—grilled garlic-lemon chicken straight off the backyard barbecue. Since then, I’ve tweaked it with yogurt and herbs for extra juiciness and a boost of protein. According to USDA data, 100 g of skinless boneless chicken breast packs about 31 g of lean protein and just 165 calories, making it perfect for anyone watching macros or craving a guilt-free, delicious meal. Whether you’re gathering around the grill in summer or craving oven-baked comfort in fall, this recipe adapts beautifully—and it’s ready in under 30 minutes, start to finish.
Why You’ll Love This Recipe
• Ready in less than 30 minutes for busy weeknights
• Lean protein powerhouse—31 g protein per 100 g serving
• No fancy tools required: just a bowl, baking pan, and grill or oven
• Yogurt marinade locks in moisture for tender, succulent bites
• Flexible: grill, broil, or oven-bake depending on your mood
• Customizable with spices, rubs, or fresh herbs to match your family’s taste
• Kid-friendly and adult-approved—perfect for picky eaters and foodies alike
Ingredients
• 4 boneless skinless chicken breasts (about 6 oz each)
• ¾ cup plain whole-milk Greek yogurt (or low-fat for lighter fare)
• 2 Tbsp extra-virgin olive oil (sub: avocado oil)
• Juice and zest of 1 large lemon (about 3 Tbsp juice)
• 3 garlic cloves, minced (or 1 tsp garlic powder)
• 1 tsp smoked paprika (or sweet paprika)
• ½ tsp ground cumin (optional for warmth)
• 1 tsp dried oregano or 1 Tbsp fresh chopped oregano
• ½ tsp kosher salt (adjust to taste)
• ¼ tsp freshly cracked black pepper
• Pinch of red pepper flakes (for a mild kick)
Tips:
– For extra creaminess, choose Greek yogurt with live cultures.
– If breasts vary in thickness, pound them to an even ½-inch for uniform cooking.
Directions
1. In a medium bowl, whisk together Greek yogurt, olive oil, lemon juice and zest, garlic, paprika, cumin, oregano, salt, pepper, and red pepper flakes. You’ll smell that bright citrus almost immediately—proof it’s working.
2. Place chicken breasts in a resealable bag or shallow dish, pour marinade over, and massage gently so each piece is fully coated. Let it rest 15 minutes at room temp, or up to 4 hours in the fridge (for deeper flavor).
3. Preheat your oven to 425 °F (220 °C), or fire up the grill to medium-high heat (about 400 °F). Lightly oil the grates or line a baking sheet with foil.
4. Remove chicken from marinade, letting excess drip off—this helps develop a golden crust rather than steam.
5. Bake or grill chicken for 6–8 minutes per side, flipping once. Your target internal temp is 165 °F (74 °C). Use a digital thermometer for precise results.
6. Let the chicken rest on a cutting board for 5 minutes before slicing. This pause ensures juices redistribute, keeping every bite moist and satisfying.
Tip: If using a broiler, position chicken 6 inches from the heat source and broil 4 minutes per side for charred edges.
Servings & Timing
Yield: Serves 4 (one breast each)
Prep Time: 10 minutes (plus up to 4 hours marinating)
Cook Time: 12–16 minutes (oven or grill)
Rest Time: 5 minutes
Total Time: About 30 minutes active; plan extra if marinating longer.
Variations
• Citrus-Herb Twist: Swap lemon for orange juice and add fresh thyme.
• Smoky BBQ Style: Use store-bought dry rub and finish with your favorite BBQ sauce.
• Mediterranean Flair: Add chopped sun-dried tomatoes and kalamata olives to the marinade.
• Spicy Sriracha Kick: Stir 2 Tbsp Sriracha or gochujang into the yogurt base.
• Parmesan Crust: After cooking, sprinkle with grated Parmesan and parsley for a savory finish.
Storage & Reheating
Fridge: Store chicken in an airtight container for up to 4 days.
Freezer: Freeze sliced or whole pieces (vacuum-sealed or tightly wrapped) for up to 3 months.
Reheating: Gently warm in a 325 °F oven for 8–10 minutes, or microwave slices covered with a damp paper towel in 30-second bursts to retain moisture.
Make-Ahead Tip: Marinade and seal chicken the night before; cook just before serving for peak freshness.
Notes
• I’ve found that letting the chicken rest at room temp for 15 minutes cuts cooking time and prevents cold centers.
• If you skip the yogurt and go straight to oil and lemon, you’ll still have a tasty dish—just slightly less tender.
• To amp up flavor, add a splash of white wine or low-sodium chicken broth to the pan during baking.
• Overcrowding the grill or pan leads to steaming, not searing—give each piece breathing room.
FAQs
Q: Can I use chicken thighs instead?
A: Absolutely—adjust cooking time to 7–9 minutes per side for bone-in thighs, or 5–6 minutes for boneless.
Q: Is it safe to marinate longer than 4 hours?
A: Yes, up to 24 hours is fine, but the yogurt’s acidity may start to “cook” the meat, altering texture.
Q: How do I know the chicken is done without a thermometer?
A: Slice into the thickest part—juices should run clear and meat should be opaque all the way through.
Q: Can I grill this in winter?
A: You bet—use a grill pan on the stovetop or broil under your oven’s top element.
Q: What sides pair well?
A: Think roasted veggies, a crisp arugula salad, or garlic mashed cauliflower.
Q: I’m gluten-free—any hidden gluten here?
A: Nope, all ingredients are naturally gluten-free; just double-check your yogurt label.
Q: Can I make it dairy-free?
A: Swap yogurt for coconut milk yogurt or a dairy-free sour cream alternative.
Conclusion
This Boneless Chicken Breast Recipe proves that healthy dinner can be simple, quick, and bursting with flavor—no fancy equipment needed. Give it a try tonight, then drop a comment below to let me know how your family loved it. And if you’re craving more easy dinners, check out my Grilled Veggie Skewers or Oven-Baked Salmon recipes next!
Boneless Chicken Breast Recipe
Ingredients
- 4 boneless skinless chicken breasts (about 6 oz each)
- ¾ cup plain whole-milk Greek yogurt (or low-fat for lighter fare)
- 2 Tbsp extra-virgin olive oil (sub: avocado oil)
- 1 large lemon (juice and zest)
- 3 garlic cloves, minced (or 1 tsp garlic powder)
- 1 tsp smoked paprika (or sweet paprika)
- 1/2 tsp ground cumin (optional for warmth)
- 1 tsp dried oregano or 1 Tbsp fresh chopped oregano
- 1/2 tsp kosher salt (adjust to taste)
- 1/4 tsp black pepper
- pinch of red pepper flakes (for a mild kick)
Instructions
- Whisk together Greek yogurt, olive oil, lemon juice and zest, garlic, paprika, cumin, oregano, salt, pepper, and red pepper flakes in a bowl.
- Place chicken breasts in a bag or dish, pour marinade over, and massage gently to coat. Let it rest 15 minutes at room temp, or up to 4 hours in the fridge.
- Preheat oven to 425 °F (220 °C), or grill to medium-high heat. Lightly oil grates or line a baking sheet with foil.
- Remove chicken from marinade, let excess drip off, and bake or grill for 6–8 minutes per side until internal temp reaches 165 °F (74 °C).
- Let chicken rest for 5 minutes before slicing. This helps redistribute juices for moist chicken.
