Grilled Chicken Breast (Grill & Cast Iron Skillet)

When it comes to weeknight meals or weekend grilling, grilled chicken breast is a reliable go-to. It’s lean, versatile, flavorful, and cooks up quickly when prepared the right way. But here’s the thing—chicken breast can go from juicy to dry in seconds if not handled properly.

The secret? Flatten the chicken breasts to even thickness and season them well. This post covers two methods: one using Smokin and Grillin wit AB’s “A Rub”, and one with a bold, homemade spice mix if you don’t have the rub on hand.

Let’s fire it up!

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Why Flattening the Chicken Breast Matters

Chicken breasts are naturally uneven—thicker on one end, thinner on the other. Flattening them ensures:

• Even cooking
• Shorter cook time
• Juicier texture
• Better seasoning coverage

Place the chicken breast between two sheets of plastic wrap or parchment and use a meat mallet or rolling pin to pound them out to about ½ inch thick. This one small step makes a big difference.

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Ingredients

Version 1: Using AB’s “A Rub”

• 4 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 2 tablespoons Smokin and Grillin wit AB’s A Rub
• Optional: lemon wedges for serving

Version 2: Homemade Rub Alternative

• 4 boneless, skinless chicken breasts
• 2 tablespoons olive oil

Homemade Rub Blend:

• 1 teaspoon smoked paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon kosher salt
• ½ teaspoon black pepper
• ½ teaspoon dried thyme
• ½ teaspoon dried oregano
• ¼ teaspoon cayenne pepper (optional)
• Zest of 1 lemon (optional, adds brightness)

Equipment:

• Cast Iron
• Level Up A Rub
• SnG Food Thermometer
• Charcoal Grill

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Instructions

Step 1: Flatten the Chicken

Place each chicken breast between sheets of plastic wrap or parchment paper and pound evenly with a meat mallet until they are about ½ inch thick. This ensures they cook uniformly and stay juicy.

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Step 2: Season the Chicken

Pat the chicken breasts dry with a paper towel. Drizzle them with olive oil, then coat both sides evenly with either AB’s A Rub or your homemade seasoning mix.

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Cooking Methods

Option A: Grilled Chicken Breast (Outdoor Grill)

1. Preheat your charcoal grill to medium-high heat (around 400°F).
2. Oil the grates or brush the chicken lightly with oil to prevent sticking.
3. Place the chicken breasts on the grill and cook for 5–6 minutes per side, or until the internal temperature reaches 165°F.
4. Remove from heat and let rest for 5 minutes before slicing or serving.

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Option B: Cast Iron Skillet Chicken Breast

1. Heat a cast iron skillet over medium-high heat.
2. Add a light drizzle of oil to the pan.
3. Once hot, place seasoned chicken breasts in the skillet.
4. Cook for 5–6 minutes per side, or until golden brown and cooked through (165°F internal temperature).
5. Rest for 5 minutes before slicing.

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Variations

Make it your own by switching up the seasoning or technique:

• Spicy BBQ: Add cayenne to your homemade rub and brush BBQ sauce on the chicken during the last minute of cooking.
• Garlic Herb Butter: Finish the chicken with a brush of melted butter infused with garlic and fresh herbs.
• Citrus Herb Chicken: Mix lemon or lime zest into the rub and squeeze fresh juice over the chicken after cooking.
• Honey Mustard Glaze: Mix equal parts honey and Dijon mustard and brush over chicken in the last 2 minutes of cooking.
• Balsamic Glaze: Drizzle a balsamic reduction on top just before serving.
• Tex-Mex Style: Add chili powder, cumin, and lime juice for a Mexican-inspired flavor.
• Mediterranean: Use oregano, thyme, lemon zest, and garlic in the rub and serve with tzatziki or hummus.
• Teriyaki Style: Marinate chicken in teriyaki sauce and grill, basting during cooking.
• Buffalo Style: Toss grilled chicken in buffalo sauce and serve with ranch or blue cheese dressing.
• Smoked Paprika Citrus: Add orange zest and smoked paprika to the rub for a smoky-citrus flavor.

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What to Serve With Grilled Chicken Breast

This chicken works great as a main course or protein topper. Here are some delicious ideas to round out your meal:

• Cajun Dirty Rice
• Southern Mac and Cheese
• Garlic Mashed Potatoes
• Roasted or Grilled Vegetables
• Sweet Potato Fries
• Coleslaw or Cabbage Slaw
• Grilled Corn on the Cob
• Green Beans with Bacon
• Fresh Garden Salad
• Baked Beans

Pro Tip: It also slices perfectly for salads, wraps, sandwiches, and grain bowls.

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Storage and Leftovers

Refrigerator:
Store cooled chicken in an airtight container for up to 4 days.

Freezer:
Slice or leave whole, then wrap tightly and freeze for up to 3 months.

Reheat Gently:
Warm in a skillet with a splash of broth or in the microwave with a damp paper towel to avoid drying it out.

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Final Tips for Juicy Grilled Chicken

• Flatten the chicken—this is key for even cooking.
• Use a meat thermometer to avoid guessing. Pull the chicken off at 165°F.
• Rest the chicken before cutting—this locks in the juices.
• Don’t skip the oil—it helps create that beautiful golden crust.
• For extra flavor, finish with melted butter or a squeeze of citrus just before serving.