Go Back
–+ servings

Smoky Grilled Chicken Filets (Great for Meal Prep!)

Course: Main Course
Cuisine: Universal
Diet: Gluten Free
Prep Time: 30 minutes
Cook Time: 15 minutes
Total Time: 45 minutes
Servings: 8 servings
Calories: 142kcal
Author: Lauren
These Smoky Grilled Chicken Fillets are tender, juicy, smoky and SO delicious! They make a great-tasting, high-protein lunch or dinner every single time. Also the perfect meal prep protein for salads, sandwiches, wraps - literally anything you need chicken for!
Print Recipe

Ingredients

  • 2 lbs. boneless chicken breast about 4 breasts
  • 1/2 cup fat free zesty Italian dressing (128g)
  • 1 Tbsp liquid smoke (15g)
  • 2 Tbsp honey (42g)
  • 1 lemon (35g) freshly juiced

Instructions

To Marinate:

  • Pound chicken to even thickness and cut into 8 fillets. Use a meat mallet or rolling pin to create more of a fillet shape, if desired. Add chicken to a large bowl or Ziplock bag with Italian dressing and toss to coat. Marinate for at least 30 minutes.

To Grill:

  • Preheat the grill to 450 degrees F or to medium-high heat.
  • In a small bowl, flat dish (big enough to dip the chicken in) combine the lemon juice, honey, and liquid smoke.
  • Dip one fillet at a time into the lemon-honey marinade. Make sure to coat on both sides, then add to the greased grill.
  • Cook for 5-7 minutes, then flip chicken fillets. Cook for another 5-7 minutes or until chicken has cooked through*. Cooking time will depend on the thickness of your chicken.

To Air Fry:

  • Preheat air fryer to 350F. Spray air fryer basket then add chicken in a single layer (so they are not overlapping). Cook for 4-5 minutes, then flip and cook another 4-5 minutes or until chicken is cooked through*.

Stovetop Instructions:

  • To cook on Stovetop:Heat a skillet to medium-high heat. Spray with nonstick cooking spray (or use a little oil). Add chicken. Cook for 5-7 minutes without moving. Flip chicken, spray again (or add more oil) and cook for another 5 or so minutes or until cooked through*.

Notes

Nutrition notes:
There shouldn't be much remaining Italian dressing, but there should be some remaining lemon-honey marinade. Macros were calculated only with the amount of marinade that was used (about half the total amount).
*Chicken is cooked through when internal temperature reaches 155F. *Carry over cooking ensures chicken reaches 165F without overcooking.

Nutrition

Serving: 1/8 of chicken (84g) | Calories: 142kcal | Carbohydrates: 3.7g | Protein: 25g | Fat: 3g | Saturated Fat: 0.6g | Sugar: 3.2g