If you were to poll people who have embarked on a paleo path and ask them “what protein source do you most often eat?” chances are chicken would be at the top of the list.
There are hundreds if not thousands of ways to prepare chicken, which makes life all that more interesting. Yet, despite hundreds and thousands of chicken recipes, this recipe is one that never bores or disappoints me.
The most enlightening bit about this recipe: how to make grilled chicken at home and not dry it out. The secret really is finishing it in the oven.
This is also the best and easiest way to make grilled chicken for the masses. I made this once for a big dinner at one of the BTB instructor’s homes, and it turned out perfectly. Fortunately, it was before we drank too much wine and headed out for ’80s night. That’s a recipe for disaster . . . this is a recipe for success!
2 pounds (900 g) chicken breasts
4 cloves garlic, chopped
~ zest of 1 lemon
2 tablespoons (30 ml) fresh rosemary
3 tablespoons (45 ml) olive oil
½ teaspoon sea salt (optional)
½ teaspoon black pepper
- Trim the chicken of any excess fat, and if both breasts are still attached by the cartilage in the middle, simply cut that out. If the breasts have the tenderloins still intact, go ahead and remove those and save for a future use.
- In a large bowl, combine the garlic, lemon zest, rosemary, olive oil, salt, and pepper. Stir to combine thoroughly.
- Add in the chicken, using your hands to make sure the marinade thoroughly covers all parts of the chicken. Allow to marinate at least 30 minutes. Longer is preferred, as the flavors will really permeate the chicken that much more.
- Preheat oven to 400°F (205°C).
- Heat a large cast-iron grill pan over medium-high heat. Once very hot, place chicken breasts smooth side down on pan. Do not even think about touching the chicken to turn until nice and caramelized and the chicken releases easily from the pan. If it resists releasing, it is not ready to be flipped. If your grill pan was nice and hot (as it should be) this should only take about 3–5 minutes per side.
- Remove the chicken from the grill pan, and place on a sheet pan and into the oven for 12–15 minutes to finish cooking. You will know your chicken is done when juices run clear.
- Allow breasts to rest for 5–10 minutes, then slice against the grain and serve.
Variations—This marinade is awesome on lamb, beef, even shrimp. If you want to use this on shrimp, only marinate for about 30 minutes, as beyond that it tends to get too overpowering for your shrimp. You can also grill these outside if you prefer, still finishing the breasts in the oven to retain that juicy-ness.
Plan Ahead—The marinade can be made a few days beforehand, though you will want to bring it to room temperature when you are ready to use.
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This basic, almost foolproof grilled chicken is the weeknight recipe worth memorising. Chicken breasts marinate in garlic, rosemary, and olive oil, sear hard on a screaming-hot grill pan, then finish in the oven for juicy, caramelised slices every single time.
Pro Tips
- The grill pan must be very hot before the chicken touches it, and you must leave it alone: if the breast resists when you try to turn it, it isn't ready and hasn't released yet.
- A 30-minute marinade works, but a few hours in the garlic-rosemary oil lets the flavours really permeate the meat; the olive oil keeps the lean breast from drying out.
- Finish the seared breasts in a 400°F (205°C) oven for 12–15 minutes so the centres cook gently while the outside stays lacquered and crisp.
- Remove the tenderloins and trim the cartilage first so the breasts cook evenly and lie flat against the grill grates.
- Rest the chicken 5–10 minutes and slice against the grain — this keeps every strip juicy and tender.
Frequently Asked Questions
How do I know when the grilled chicken is done?
Look for an internal temperature of about 165°F (74°C) at the thickest point. Resting it for 5–10 minutes lets the juices redistribute before you slice against the grain.
Can I use chicken thighs instead of breasts?
Yes, boneless thighs take the same marinade beautifully and are even more forgiving on the grill. They'll need a little longer in the oven to finish.
Is grilled chicken paleo?
Absolutely — this marinade is just garlic, lemon zest, rosemary, olive oil, and simple seasoning, with no sugar or soy. It's a great protein base for any paleo plate.
Can I cook this entirely on the grill?
You can. Sear over direct heat as written, then move the breasts to a cooler part of the grill, close the lid, and cook through gently without the oven step.
Recipe Card
Ingredients
Method
- In a large bowl, combine the garlic, lemon zest, rosemary, olive oil, salt, and pepper.
- Stir to combine thoroughly.
- Add in the chicken, using your hands to make sure the marinade thoroughly covers all parts of the chicken. Allow to marinate at least 30 minutes. Longer is preferred, as the flavors will really permeate the chicken that much more.
- Preheat oven to 400°F (205°C).
- Heat a large cast-iron grill pan over medium-high heat.
- Once very hot, place chicken breasts smooth side down on pan.
- Do not even think about touching the chicken to turn until nice and caramelized and the chicken releases easily from the pan. If it resists releasing, it is not ready to be flipped. If your grill pan was nice and hot (as it should be) this should only take about 3–5 minutes per side.
- Remove the chicken from the grill pan, and place on a sheet pan and into the oven for 12–15 minutes to finish cooking. You will know your chicken is done when juices run clear.
