There’s nothing quite like perfectly grilled chicken breast that stays juicy and flavorful in every bite! I’ve spent years perfecting this simple marinade that transforms ordinary chicken into something my family actually gets excited about. Trust me, once you nail this technique, you’ll have the foundation for dishes like my Grilled Chicken Caesar Wrap or these amazing Lemon Herb Chicken Skewers.
Table of contents
How to Grill Chicken Breast Perfectly for Wraps and Salads
Juicy grilled chicken breast with a simple lemon herb marinade that's perfect for meal prep, wraps, salads, and weeknight dinners.
Ingredients
- 4 skinless, boneless chicken breast halves
- ¼ cup fresh lemon juice
- ¼ cup olive oil
- 2 teaspoons dried oregano or parsley
- 1 teaspoon seasoning salt
- ½ teaspoon ground black pepper
- ½ teaspoon onion powder
- Lemon wedges for serving
Instructions
- Pound chicken breasts to 1/2-inch thickness between plastic wrap.
- Mix lemon juice, olive oil, oregano, seasoning salt, pepper, and onion powder in a large zip-top bag.
- Add chicken to marinade, seal bag, and refrigerate 30 minutes to 12 hours.
- Preheat grill to medium-high heat and oil the grates.
- Grill chicken smooth-side down for 5 minutes per side until internal temperature reaches 165°F.
- Rest chicken under foil for 5 minutes before serving.
Notes
- Pound chicken evenly for consistent cooking
- Don't skip the resting time - it keeps chicken juicy
- Perfect for meal prep - refrigerate up to 4 days
Nutrition Information:
Yield:
4Serving Size:
1Amount Per Serving: Calories: 185Total Fat: 8gSaturated Fat: 1.5gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 80mgSodium: 470mgCarbohydrates: 3gFiber: 1gSugar: 1gProtein: 38g
Nutrition info is an estimate based on typical ingredients and portions - I calculate these to give you a helpful starting point! For specific dietary needs or accurate counts, I recommend double-checking with your favorite nutrition app or talking to a health professional. You can read more about my approach to nutrition info at notetherecipe.com/disclaimer
What You’ll Need
Here’s everything you need to make this foolproof grilled chicken – most of these ingredients are probably already in your kitchen:
- 4 skinless, boneless chicken breast halves
- ¼ cup fresh lemon juice (about 1-2 lemons)
- ¼ cup olive oil
- 2 teaspoons dried oregano or parsley
- 1 teaspoon seasoning salt
- ½ teaspoon ground black pepper
- ½ teaspoon onion powder
- Large zip-top bag for marinating
- Meat mallet or rolling pin
- Instant-read thermometer (highly recommended)
Detailed Cooking Instructions
Time needed: 25 minutes
Simple grilled chicken breast with lemon herb marinade that stays juicy and flavorful.
- Pound chicken to even thickness
Place each chicken breast between plastic wrap and pound to 1/2-inch thickness using a meat mallet or rolling pin.
- Make the marinade
In a large zip-top bag, combine lemon juice, olive oil, oregano, seasoning salt, pepper, and onion powder.
- Marinate the chicken
Add chicken to the bag, seal, and massage to coat evenly. Refrigerate for at least 30 minutes or up to 12 hours.
- Preheat and oil the grill
Heat grill to medium-high and lightly oil the grates to prevent sticking.
- Grill the chicken
Place chicken smooth-side down and grill covered for 5 minutes per side until internal temperature reaches 165°F.
- Rest before serving
Transfer to cutting board, tent with foil, and rest for 5 minutes to retain juices.
Tips & Tricks
- Pounding the chicken is crucial – it ensures even cooking and prevents dry spots. I use a rolling pin when I can’t find my meat mallet.
- Don’t skip the resting time! Those 5 minutes let the juices redistribute throughout the meat, making every bite tender.
- An instant-read thermometer takes the guesswork out – 165°F is your magic number for safe, juicy chicken.
- For meal prep, slice the cooled chicken and store in the fridge for up to 4 days – perfect for quick salads and wraps all week. I love using it in my Caesar wraps.
- If your grill runs hot, move the chicken to a cooler spot after the initial sear to prevent burning while it finishes cooking.
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Frequently Asked Questions
Marinate chicken breasts in lemon juice, olive oil, and herbs for at least 30 minutes, then grill over medium-high heat for 5 minutes per side until it reaches 165°F. Let it rest 5 minutes, then slice for salads.
Pound the chicken to even thickness, marinate for flavor and moisture, grill over medium-high heat (not too hot), and most importantly, don’t overcook – use a thermometer to check for 165°F.
For chicken breasts pounded to 1/2-inch thickness, grill for about 5 minutes per side over medium-high heat. Always check with a thermometer – it’s done when it reaches 165°F internally.
Use this same recipe but slice the grilled chicken into strips after it rests. The lemon herb flavors work perfectly in wraps with fresh veggies and your favorite sauce.
Variations & Add-Ins
- Mediterranean twist: Add minced garlic, dried basil, and a splash of balsamic vinegar to the marinade for Greek-inspired flavors.
- Spicy version: Mix in 1 teaspoon paprika and ¼ teaspoon cayenne pepper – my husband loves this kick of heat.
- Low-carb option: This recipe is naturally keto-friendly and pairs beautifully with my Lemon Garlic Butter Chicken and Green Beans.
- Asian-inspired marinade: Swap lemon juice for lime juice and add 1 tablespoon soy sauce and 1 teaspoon sesame oil.
- Herb garden special: Use fresh herbs instead of dried – double the amount and try rosemary, thyme, or fresh parsley.
Dietary Notes
| Diet | Friendly? | Adjustments |
|---|---|---|
| Gluten-Free | Yes | Check seasoning salt label – most are gluten-free |
| Dairy-Free | Yes | No adjustments needed |
| Vegan | No | Try grilled portobello mushrooms with same marinade |
| Keto | Yes | Perfect as-is – under 2g carbs per serving |
| Nut-Free | Yes | No nuts in recipe |
Storage, Freezing & Reheating
- Fridge: Store cooked chicken up to 4 days in an airtight container – perfect for meal prep lunches.
- Freezer: Freeze up to 3 months in freezer bags with air removed to prevent freezer burn.
- Thawing: Thaw overnight in the fridge for best texture – never at room temperature for food safety.
- Reheat: Warm sliced chicken in microwave for 30-60 seconds or in a 350°F oven for 5-8 minutes until heated through.
- Make-ahead tip: Cook a double batch on Sunday for easy protein all week – it’s fantastic cold in salads too.
Save This Recipe for Later
This grilled chicken recipe has become my go-to for meal prep and quick weeknight dinners. Save it to your Pinterest board so you can find it again when you need perfectly juicy chicken!
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