Juicy, flavorful, and fast this BBQ Chicken Breast is your weeknight dinner hero. No fancy marinade, just a smart dry rub and a quick brush of sauce for that classic barbecue finish. I tested this twice on a gas grill and a cast-iron grill pan both turned out tender with a light char. Tested note: best texture when breasts are pounded to ¾ inch and grilled 5–6 minutes per side to 160°F, then rested to 165°F.
Ingredients
- 4 boneless, skinless chicken breasts (about 2 lb / 900 g), pounded to even ¾-inch thickness
- 2 tbsp olive oil (30 ml)
- 2 tbsp brown sugar (24 g) or coconut sugar
- 1 tbsp smoked paprika
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp kosher salt
- ½ tsp black pepper
- ½ tsp chili powder (optional heat)
- ¼ cup BBQ sauce for brushing (60 ml, gluten-free if needed)
Why it works: The dry rub draws moisture to the surface (hello, juiciness) and the sugar helps quick caramelization without burning when you sauce at the end.
Swaps & Notes
| Need | Swap | Note |
|---|---|---|
| Dairy-free | Use any dairy-free BBQ sauce | This recipe is naturally dairy-free—just confirm the sauce. |
| Gluten-free | Certified GF BBQ sauce | Many sauces contain malt vinegar; check labels. |
| No alcohol/pork | No alcohol used | For smoky depth, add ¼ tsp smoked paprika; skip bacon toppings—use mushrooms. |
| Pantry substitutes | 1 tsp paprika + pinch cumin for smoked paprika | Flavor stays warm and BBQ-like. |
Step-By-Step Instructions
- Prep (5–10 minutes): Pound chicken to ¾ inch for even cooking. Pat dry. Stir brown sugar, smoked paprika, garlic powder, onion powder, salt, pepper, and chili powder. Rub with oil, coat with the mix, and rest 15–30 minutes at room temp (or refrigerate up to 24 hours).
- Grill (10–12 minutes): Preheat grill to 425–450°F (220–232°C). Oil grates. Grill chicken 5–6 minutes per side, lid closed. Brush BBQ sauce during the last 1–2 minutes. Pull at 160°F (71°C); carryover will raise to 165°F (74°C).
- Rest & Serve (5 minutes): Rest 5 minutes. Slice against the grain. Add extra warm sauce if you like.
Pro Tips & Variations
- Pound to an even thickness for zero dry edges.
- Oil grates to prevent sticking and get clean grill marks.
- Sauce late to avoid sugar scorching—last 1–2 minutes is perfect.
- Rain plan: use a preheated cast-iron grill pan on medium-high; times stay the same.
- Spice it up: add ¼ tsp cayenne to the rub or a pinch of chipotle powder.
- Meal prep: cook plain (no sauce), slice, and sauce when reheating to keep it moist.
Serving Suggestions
- Summer plate: corn on the cob, tomato-cucumber salad, and watermelon.
- BBQ bowl: rice or quinoa, grilled veggies, and sliced BBQ Chicken Breast with extra sauce.
- Sandwiches: pile onto toasted buns with crisp slaw and pickles.
Storage & Reheating
- Refrigerate: 3–4 days in an airtight container.
- Freeze: Up to 3 months; slice first for faster thawing.
- Reheat: 300°F (150°C) oven, 8–12 minutes covered; or warm in a covered skillet over low heat with a spoon of water or broth.
- Food safety: Chicken is safe at 165°F (74°C) internal; use an instant-read thermometer.
Troubleshooting
- Dry chicken → Pull at 160°F and rest to 165°F; don’t overcook.
- Sticking → Preheat and oil grates; don’t flip early.
- Flare-ups → Move to a cooler zone; keep lid closed and trim excess fat.
FAQs
Q1: Can I bake instead of grill?
A1: Yes. Bake at 425°F (220°C) for 16–20 minutes to 160°F; rest to 165°F. Broil 1–2 minutes for char.
Q2: What’s the best internal temperature?
A2: Pull at 160°F (71°C) and rest to 165°F (74°C) for juicy results.
Q3: Can I use thighs?
A3: Absolutely. Boneless thighs cook 5–6 minutes per side; aim for 175°F (79°C) for best tenderness.
Nutrition (per serving)
Calories: ~280; Protein: ~45 g; Carbs: ~6 g; Fat: ~7 g