Oil Free Grilled Chicken Recipe

Nothing beats this easy, time-tested recipe for the best grilled chicken marinade for consistently juicy and flavorful grilled chicken breast or chicken thighs!

With three young children, I don’t have time to spend hours in the kitchen every night, but you all know my food has to taste good as well as be simple to make, so I frequently alternate between simple meals and really simple meals.

Everyone wants simple chicken dinners, which is understandable given that chicken is simple to find, affordable, popular with most people, and adaptable enough to take on the flavors of practically anything you can think of.

You’ll wonder where this easy grilled chicken recipe has been all your life — really — because it’s so versatile and satisfying, and you can make it and eat it for days in a variety of ways.

No Butter No Oil Pan Fried Chicken Served With Spinach,Healthy Recipe | Recipes By Chef Ricardo

Healthy Marinade for Chicken – 5 Recipes 🔗

Say no to boring chicken with these 5 Healthy Chicken Marinades! Made with minimal ingredients, paleo, keto and Whole30 – they’re perfect for meal prepping.

Prep: 5min

Total: 60min

Serving Size: 6 oz cooked chicken

Nutrition Facts: servingSize 6 oz cooked chicken, calories 308 kcal, Protein 48 g, Fat 11 g, Saturated Fat 2 g, Cholesterol 145 mg, Sodium 496 mg, Trans Fat 1 g, unSaturated Fat 7 g

Ingredients:

  • 2.5 lbs boneless (skinless chicken breasts)
  • 2 tablespoons olive oil
  • 1/4 teaspoon pepper
  • 1/4 teaspoon salt
  • 1/2 teaspoon dried basil (or 1 tbsp fresh basil, chopped)
  • 1/2 teaspoon dried parsley (or 1 tbsp fresh parsley, chopped)
  • 1/2 teaspoon dried oregano (or 1 tbsp fresh oregano, chopped)
  • 1/4 teaspoon garlic powder
  • 2 tablespoons olive oil
  • 1/4 teaspoon pepper
  • 1/4 teaspoon salt
  • 1/2 tablespoon lime zest
  • 2 tablespoons lime juice (juice of lime)
  • 1 tablespoon fresh cilantro (chopped)
  • 2 tablespoons olive oil
  • 1/4 teaspoon pepper
  • 1/4 teaspoon salt
  • 1 tablespoon minced garlic (2 cloves)
  • 1/2 tablespoon lemon zest (zest of one lemon)
  • 2 tablespoons lemon juice (juice of one lemon)
  • 2 tablespoons olive oil
  • 2 tablespoon balsamic vinegar
  • 1/4 teaspoon pepper
  • 1/4 teaspoon salt
  • 1/2 teaspoon dried basil (or 1 tablespoon fresh basil, chopped)
  • 2 tablespoons toasted sesame oil
  • 2 tablespoons coconut aminos (or soy sauce)
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon pepper
  • 1/4 teaspoon salt

Instruction:

  1. In separate bowls, whisk together marinades. Pour into individual ziploc bags. Place 1 large chicken breast (about 6-8oz chicken) with each marinade. Carefully try to squeeze out air from the bag.
  2. If cooking immediately: Allow the chicken a minimum of 30 minutes to marinate (overnight is best for maximum flavor). Preheat oven to 425 + prepare a lined baking sheet. Lay chicken on the sheet side by side. Bake for 20 minutes. Allow chicken to rest for 5 minutes + store in containers with veggies/side for meal prepping
  3. If grilling: Allow the chicken a minimum of 30 minutes to marinate (overnight is best for maximum flavor). Heat grill over medium high heat (about 400 degrees). Cook chicken for about 7-8 minutes on each side. Transfer to a plate, allow the chicken to rest for 5 minutes + store in containers with veggies/side for meal prepping.
  4. If freezing: Transfer the individual bags to the freezer. Lay flat in freezer. To defrost, remove from freezer 24 hours in advance + place in refrigerator. Allow to defrost + cook per directions above.

FAQ

What can I cook chicken in instead of oil?

Season the raw chicken breasts on both sides, place them on an indoor grill pan that has been preheated for about a minute over medium-high heat, spray it with cooking spray, and cook the chicken breasts for about 4 minutes on one side before flipping them over to cook the other.

Can you make chicken without oil?

Put about 1/4 inch of water in a Dutch oven or deep skillet, set it on the burner, and bring the water to a boil to pan fry chicken breast without using any oil.

How do you keep chicken moist without oil?

However, you can also season your chicken after you coat it with cooking spray, as the seasonings will stick well to the oil, and just use a sheet of parchment paper on the baking pan, followed by barbecue sauce or another sauce of your choice.

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