Description
Juicy, tender chicken breasts coated in a bold smoky spice rub and glazed with tangy BBQ sauce. A high-protein dinner perfect for grilling or baking.
Ingredients
Scale
- 4 boneless skinless chicken breasts about 1.5 lbs total, similar size for even cooking
- 2 tbsp olive oil
- 1 tbsp smoked paprika Spanish smoked paprika preferred
- 1 tsp garlic powder
- 1 tsp onion powder
- 0.5 tsp black pepper
- 0.5 tsp salt
- 0.5 tsp cumin
- 0.25 tsp cayenne pepper optional, for added heat
- 1 cup BBQ sauce smoky-tangy variety recommended, such as Sweet Baby Rays Hickory and Brown Sugar
Instructions
- In a small bowl, combine smoked paprika, garlic powder, onion powder, black pepper, salt, cumin, and cayenne pepper (if using). Stir until evenly mixed.
- Pat chicken breasts dry with paper towels. Coat each breast with olive oil, then press the spice mixture firmly onto all sides to create an even rub.
- For grilling: Preheat grill to medium-high heat (400 to 425 degrees F). Grill chicken for 6 to 8 minutes per side without moving. Flip once to develop a good sear.
- For baking: Preheat oven to 400 degrees F (200 degrees C). Place chicken in a lightly oiled baking dish and bake for 20 to 25 minutes.
- During the last 5 minutes of cooking, brush a generous layer of BBQ sauce over each chicken breast. Look for the sauce to turn glossy and slightly darker at the edges. Watch closely to avoid burning.
- Remove chicken from heat. Use a meat thermometer to confirm an internal temperature of 165 degrees F (74 degrees C). Let rest for 5 minutes before slicing and serving.
Notes
For extra smoky flavor, add a few drops of liquid smoke to the spice rub. Leftovers are great sliced in wraps, sandwiches, or salads. Freeze pre-sliced portions for easy meal prep.