Name: Juicy Brined Grilled Chicken Breast (Keto, High Protein)
Prep time: 40 min
Total time: 40 min
Yield: 4 servings
Ingredients: 4 (6 oz each) boneless skinless chicken breasts; 2 tablespoons olive oil; 1 teaspoon smoked paprika; 1 teaspoon garlic powder; 1 teaspoon onion powder; 1/2 teaspoon freshly cracked black pepper; 1/2 teaspoon dried thyme; 1/2 teaspoon dried oregano; 1 tablespoon fresh lemon juice

Juicy Brined Grilled Chicken Breast (Keto, High Protein)

SweetPear4076

This recipe delivers ultra-juicy, high-protein grilled chicken breasts perfect for your keto and weight-loss goals. By using a quick 6% salt brine—a proven technique for retaining moisture without overwhelming sodium—you’ll enjoy chicken that’s tender, flavorful, and never dry. A bold, smoky spice rub infuses each bite with maximum taste, while a quick high-heat grill ensures a mouthwatering sear and caramelization. With minimal ingredients and simple steps, this is a weeknight staple you’ll return to for meal prep, salads, or quick dinners. The result is a satisfying, lean protein centerpiece that’s anything but boring.

Ingredients

Instructions

In a large bowl, dissolve 3 tablespoons kosher salt in 4 cups cold water to create a 6% brine solution. Submerge chicken breasts in the brine and refrigerate for 30 minutes (no longer to keep sodium down).
Remove chicken from brine, pat dry thoroughly with paper towels. Discard brine.
In a small bowl, combine olive oil, smoked paprika, garlic powder, onion powder, black pepper, thyme, oregano, and lemon juice to make a marinade.
Rub marinade generously over both sides of each chicken breast.
Preheat grill or grill pan over medium-high heat. Lightly oil grates to prevent sticking.
Grill chicken for 5-6 minutes per side, or until internal temperature reaches 165°F and juices run clear. Let rest 5 minutes before slicing.
Slice and serve warm. Store leftovers in an airtight container for up to 4 days. Reheat gently to avoid drying out.