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Easy Flavor-Packed Grilled Chicken Meal Prep with 3 Perfect Spice Rubs

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A quick and easy grilled chicken meal prep recipe featuring three distinct spice rubs that deliver smoky, herby, and spicy flavors. Perfect for busy weekdays and meal prepping.

Ingredients

Scale
  • 4 boneless, skinless chicken breasts (about 1.5 lbs / 700g), pounded to even thickness
  • 2 tablespoons olive oil (for coating and grilling)
  • Salt and freshly ground black pepper, to taste
  • Spice Rub 1: Smoky Sweet – 1 tablespoon smoked paprika, 1 teaspoon brown sugar, 1 teaspoon garlic powder, ½ teaspoon onion powder, ½ teaspoon salt, ¼ teaspoon cayenne pepper (optional)
  • Spice Rub 2: Herb & Citrus – 1 tablespoon dried oregano, 1 tablespoon dried thyme, 1 teaspoon lemon zest, 1 teaspoon garlic powder, ½ teaspoon salt, ½ teaspoon black pepper
  • Spice Rub 3: Bold & Spicy – 1 tablespoon chili powder, 1 teaspoon ground cumin, 1 teaspoon smoked paprika, ½ teaspoon ground black pepper, ½ teaspoon salt, ¼ teaspoon crushed red pepper flakes

Instructions

  1. Place the chicken breasts between two sheets of plastic wrap or parchment paper. Using a meat tenderizer or rolling pin, gently pound the chicken to about ½ inch (1.3 cm) thickness.
  2. In three separate small bowls, combine the ingredients for each of the spice rubs. Stir well to distribute the spices evenly.
  3. Lay the chicken breasts on a large plate or cutting board. Drizzle olive oil over each piece and rub it in to coat all sides. Lightly season with salt and pepper.
  4. Take one chicken breast and pat dry any excess oil. Sprinkle the first spice rub generously on both sides, pressing gently to adhere. Repeat with the other chicken breasts and the remaining two rubs.
  5. Heat your grill or grill pan over medium-high heat until hot (about 10 minutes). If using a charcoal grill, wait until the coals are covered with white ash.
  6. Place the chicken breasts on the grill and cook for 5-6 minutes per side, flipping once. Look for clear grill marks and an internal temperature of 165°F (74°C). Avoid moving the chicken too much to get those perfect sear lines.
  7. Transfer grilled chicken to a clean plate and cover loosely with foil. Let it rest for 5 minutes before slicing.
  8. Slice the chicken against the grain, then portion into meal prep containers. Add your favorite veggies or grains to complete the meal. Keep refrigerated for up to 4 days or freeze for longer storage.

Notes

Use coconut oil or avocado oil instead of olive oil if preferred. For gluten-free, ensure spice blends are gluten-free. Avoid overcrowding the grill and oil grill grates before cooking. Rest chicken after grilling to retain juices. Spice rubs can be prepared in advance and stored for up to 2 weeks.

Nutrition

Keywords: grilled chicken, meal prep, spice rubs, easy dinner, healthy chicken, smoky chicken, herb chicken, spicy chicken, quick recipe

Find it online: https://oracooks.com/easy-flavor-packed-grilled-chicken-meal-prep-with-3-perfect-spice-rubs/