Plain grilled chicken is simply chicken that has been seasoned with just salt and pepper and then cooked over direct heat on a grill or grill pan. This straightforward preparation allows the natural flavor of the chicken to shine. While plain grilled chicken may seem boring to some, it can actually be quite tasty when cooked properly. The key is using high-quality chicken and achieving an even, caramelized char on the outside while keeping the inside juicy. When done right, the chicken develops a wonderful smoky, savory flavor from the grill. Plain grilled chicken is also easy to dress up with various sauces, toppings and sides to make it more exciting. Overall, plain grilled chicken is good in terms of preserving the natural flavor of the chicken, being easy to execute and versatile for serving in different ways.
Benefits of Plain Grilled Chicken
Here are some of the main benefits of cooking and eating plain grilled chicken:
Preserves Natural Chicken Flavor
One of the biggest advantages of plain grilled chicken is that it allows you to taste the true, unadulterated flavor of the chicken. When chicken is heavily sauced, breaded or covered in spices, it can mask the subtle notes of the chicken itself. Plain grilling simply enhances the natural flavor rather than overwhelming it. You may discover flavors in a perfectly grilled chicken breast that you never noticed before when it is not obscured by other seasonings.
Versatile and Simple
Plain chicken is extremely versatile for building meals. While it is great on its own, it can also be easily paired with vegetables, grains, sauces and other ingredients to create more complex dishes. The simplicity of plain grilled chicken makes it an easy protein to incorporate into a variety of cuisines and recipes. It takes well to being tossed in sauces, served over fresh greens, layered into sandwiches, topped with salsa and more.
Grilling plain chicken is also very simple. Seasoning with just salt and pepper requires minimal prep work. The cooking process on the grill or grill pan is straightforward as well. Compared to breaded chicken or chicken buried under spices, plain chicken avoids messy dredging or complicated rubbing techniques. The ease of preparation makes plain grilled chicken an accessible option for quick weeknight meals.
Nutritious
Plain chicken contains high-quality protein and important nutrients like vitamin B6, selenium and niacin. The grilling process adds very few additional calories while enhancing flavor through the charring and smokiness. By not breading or saucing the chicken, you avoid adding high amounts of carbohydrates, fats and sugars. The result is a nutritious protein option that delivers substantial flavor. Eating grilled chicken as part of a balanced diet supports muscle growth, healthy weight maintenance and overall wellbeing.
Quick Cooking Time
Chicken breasts and tenderloins cook fairly quickly, especially when grilled over high heat. Plain chicken requires less time on the grill compared to chicken that has been pounded thin or stuffed. The direct grilling method also cooks the chicken more rapidly than slower methods like baking or roasting. The fast cook time makes plain grilled chicken an ideal choice for hectic weeknights or when you are impatient for dinner. In under 30 minutes, you can have juicy, flavorful chicken ready to eat.
Potential Drawbacks of Plain Grilled Chicken
Despite its advantages, plain grilled chicken does come with some potential drawbacks:
Can Dry Out Easily
Chicken breast in particular tends to dry out quickly during grilling. Without sauces or marinades to keep it moist, plain grilled chicken can easily overcook and become tough and dry. Special care must be taken to monitor the thickness of the chicken as well as the level of heat and cooking time to prevent overdrying. Thinner cuts like chicken tenderloins are especially prone to drying out.
Risk of Bland, Boring Flavor
If the chicken is not grilled correctly, the flavor can turn out very bland and boring. Achieving the ideal amount of char and caramelization takes some finesse. Without extra spices, herbs or sauces, there is nothing to mask or enhance any flavor shortcomings. Cooked poorly, plain chicken tastes dull and flat.
Minimal Visual Appeal
The appearance of plain grilled chicken is very minimal. Customers or dinner guests may perceive it as unappetizing or uninteresting compared to chicken that is blackened, glazed or otherwise dressed up. Visually, a plain chicken breast or tenderloin is not very dynamic on the plate. This simplistic look may discourage some people.
Less Appealing Texture
Without breading, a sauce glaze or marinade, plain grilled chicken can have a more boring, one-note texture. The surface may be nicely charred but the interior can feel uniformly dry and chewy. Introducing different textures through coatings, chopping or pounding enhances the mouthfeel. Relying just on grilling does less to create appealing textural contrasts.
Requires High-Quality Chicken
Since it is not concealed by other flavors, plain chicken puts the spotlight on the quality of the chicken itself. Factory farmed chicken or poor cuts will likely disappoint when simply grilled. To make the most of the preparation, splurging on the best pasture-raised chicken or premium cuts like boneless skinless thighs may be worth the extra cost.
Tips for Making Perfectly Grilled Plain Chicken
It does take some care to execute outstanding plain grilled chicken. Here are some tips for maximizing flavor and moisture:
Start with Air-Chilled Chicken
Opt for air-chilled rather than water-chilled chicken. Air-chilled chicken retains more of its natural flavor and juices rather than absorbing excess water like water-chilled chicken. Well-marbled cuts like boneless skinless thighs are ideal.
Brush with Oil
Lightly coating the chicken with oil before grilling helps it caramelize while keeping it moist and preventing sticking. Avocado, grapeseed or olive oil all work well.
Preheat Grill Properly
Give your grill ample time to preheat completely to the desired temperature. Use a grill thermometer to confirm the heat level. A hot grill sears the outside while cooking the interior evenly.
Cook Over Direct Heat
Plain chicken does best over direct high heat. The hot flames or burner quickly caramelize the exterior while cooking through. Avoid cooler indirect heating which increases drying.
Undercook Slightly
Pull the chicken just before it is fully cooked, around 155 F. The temperature will rise further as it rests, ensuring it stays juicy but cooks through.
Let It Rest
Allowing the chicken to rest 5-10 minutes after grilling allows the juices to redistribute evenly. Skipping this step causes dryness. Tent it lightly with foil to retain warmth.
Watch Carefully
Pay close attention and flip frequently to prevent burning or charring. Move pieces around the grill if necessary to avoid hot spots. Monitor thickness to adjust time.
Use a Digital Thermometer
Test doneness with an instant-read thermometer rather than visually. Check at thickest part without touching bone to ensure chicken is fully cooked.
Following these best practices will yield exceptionally tasty, juicy and texturally pleasing plain grilled chicken.
Serving Ideas for Plain Grilled Chicken
There are endless possibilities for serving plain grilled chicken. Here are just a few creative ideas:
On a Salad
Slice or dice grilled chicken breast and toss it over fresh greens, veggies, beans and vinaigrette dressing for added protein.
In a Wrap
Stuff grilled chicken strips into a tortilla or flatbread with fixings like avocado, bacon, lettuce, tomato and ranch dressing.
With Salsa
Top still-warm grilled chicken with fresh pico de gallo, guacamole or other bold salsas for contrasting flavor and texture.
In a Sandwich
Layer grilled chicken with melted cheese, roasted peppers and pesto mayo between slices of crusty bread for a tasty sandwich.
Over Rice
Serve diced grilled chicken over rice with sautéed vegetables and teriyaki or soy sauce for a simple bowl meal.
In a Tacos
Warm small corn or flour tortillas and fill with shredded grilled chicken, onions, cilantro and salsa for easy Mexican-inspired tacos.
On Flatbread
Pile grilled chicken strips over flatbread with arugula, feta and tomato then finish with balsamic glaze.
In a Stir Fry
Thinly slice grilled chicken and toss it with stir fried vegetables and a flavorful Asian sauce over rice noodles or brown rice.
On a Pizza
Cube grilled chicken and add it to pizza with tomatoes, spinach, cheese and barbecue sauce for hearty topping.
The possibilities are endless for dressing up simple plain chicken after it comes off the grill.
Healthiest Ways to Eat Plain Grilled Chicken
While delicious, eating plain grilled chicken in certain ways maximizes its nutritional value:
With Vegetables
Pairing plain grilled chicken breast or tenderloins with non-starchy vegetables like broccoli, bell peppers, zucchini or greens boosts the meal’s vitamin, mineral and fiber content.
With Brown Rice
Choosing minimally processed brown rice over white provides more nutrients like magnesium, phosphorus and selenium to balance out a chicken breast.
With Avocado
Adding avocado to your grilled chicken (e.g. in a sandwich or salad) adds heart healthy fats and compounds that enable carotenoid absorption.
With Greek Yogurt
Topping your chicken with unsweetened Greek yogurt provides an extra dose of protein and gut-friendly probiotics.
With Lemons
Squeezing fresh lemon juice over grilled chicken helps you absorb more iron from the chicken. Vitamin C boosts iron absorption.
With Chimichurri Sauce
Opt for chimichurri sauce made from parsley, cilantro, olive oil and garlic rather than heavy creamy sauces for added nutrition.
With Bean Salad
Incorporate fiber-rich beans like chickpeas, black beans or edamame into your chicken salad for sustained energy.
With Quinoa
Choose quinoa over pasta or bread for an ancient grain that offers more protein, minerals and antioxidants.
With Kale
Add kale, spinach or swiss chard to salads and grain bowls with grilled chicken to maximize vitamin and phytonutrient content.
Pairing nutritious ingredients with plain chicken ensures you get a well-rounded meal with plenty of benefits.
Conclusion
Overall, plain grilled chicken is a healthy, tasty and versatile protein option when cooked properly. Allowing the natural chicken flavor to shine while adding char and caramelization produces juicy, flavorful results. Be sure to use high-quality chicken, grill over direct heat to the right internal temperature and rest before serving. Pair grilled chicken with fresh vegetables, whole grains and healthy fats and sauces to balance out the meal. While some find plain chicken boring, the simplicity allows for endless possibilities to dress it up in appetizing ways. Taking care to grill it well makes plain chicken delectable on its own or as the foundation for more complex dishes. For a nutritious and satisfying protein choice, plain grilled chicken is hard to beat.