I think we have all suffered through a backyard barbecue where the chicken breast was so dry you needed a gallon of water just to swallow it. Chicken breast is unforgiving—it goes from juicy to rubber in about sixty seconds. Over the years, I’ve learned that the secret isn’t actually a fancy marinade; it’s heat management and timing the sauce.
This is the method I use when I need dinner on the table without thinking too hard. I don’t bother marinating these beforehand because, honestly, I usually forget to start dinner prep until 5:00 PM. Instead, I rely on a high-heat sear and a heavy glaze of sauce right at the end to provide the flavor. It works for the grill or the oven, though I prefer the grill for that bit of char.
Ingredients
- 4 boneless, skinless chicken breasts (try to find ones that are similar in size)
- 2 tbsp olive oil (or canola oil)
- 1 tsp kosher salt
- ½ tsp freshly ground black pepper
- ½ cup BBQ sauce (Sweet Baby Ray’s is my pantry staple, but use whatever you have)
Instructions
- Prep the Grill: Preheat your grill to high (aiming for 450°F). Scrape the grates well. If you are baking instead, preheat the oven to 450°F and line a sheet pan with foil.
- Season: Rub the olive oil all over the chicken breasts. Don’t be shy with the salt and pepper. I oil the meat rather than the grill grates because oiling hot grates usually just results in a lot of smoke and flare-ups.
- Grill: Place the chicken on the heat and close the lid. This creates an oven effect. Cook for 5–6 minutes. Flip and cook for another 4–5 minutes.
- Sauce It: When the chicken is nearly done (around 155°F internal temp), brush the BBQ sauce on both sides. Let it cook for 1–2 minutes longer just to caramelize the sugars. Watch it like a hawk—sugar burns fast.
- Rest: Pull the chicken off when it hits 160°F. Tent it with foil. It will finish cooking to a safe 165°F while it rests.
Why You’ll Love This Recipe
- No Marinade Required: You can go from fridge to plate in 30 minutes.
- Family Friendly: It’s a safe bet for kids or picky eaters who don’t like complex spices.
- Versatile Leftovers: The cold chicken is actually great the next day sliced up on a salad or in a wrap.
Chef’s Tips for Perfection
- Uniform Thickness: Chicken breasts are naturally uneven—thick at one end, thin at the other. I often pound the thick end down with a rolling pin or slice the breasts in half lengthwise into cutlets so they cook evenly.
- Don’t Sauce too Early: If you put the BBQ sauce on at the beginning, the sugar will turn into black carbon before the meat is cooked. Always wait until the last few minutes.
- Use a Thermometer: I stopped guessing years ago. An instant-read thermometer is the only way to guarantee you aren’t serving dry meat. Pull it at 160°F.
Storage and Reheating
Store leftovers in an airtight container in the fridge for up to 4 days. When reheating, I usually slice the chicken first and warm it gently in a pan with a splash of water or extra BBQ sauce. Microwaving whole chicken breasts tends to make them rubbery.
Nutritional Notes
This is a lean protein dinner, coming in around 190 calories per serving depending on the size of your chicken and how sugary your BBQ sauce is.
A DailySimmer – Juicy BBQ Chicken Recipe (30 Minutes!) Recipe
