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Grilled Chicken Paillard Recipe High-Protein

Recipe by Pedro M. A. Neves

Chicken paillard is a classic Italian preparation featuring thin-pounded chicken breasts seared on a hot grill until golden and tender. This lean protein powerhouse is traditionally finished with fresh lemon, olive oil, and herbs for a bright, Mediterranean flavor profile. Perfect for high-protein fitness goals, it delivers maximum nutrition with minimal preparation time.

Ingredients

• 4 boneless, skinless chicken breasts (about 180g each)
• 4 tablespoons (60ml) extra-virgin olive oil, divided
• 3 lemons, 1 juiced and 2 cut into wedges
• 3 cloves garlic, minced
• 2 teaspoons dried oregano
• 1 teaspoon dried thyme
• 1 teaspoon sea salt
• ½ teaspoon freshly ground black pepper
• 2 tablespoons fresh flat-leaf parsley, chopped
• 1 tablespoon fresh rosemary, finely chopped

Instructions

1. Pat chicken breasts dry with paper towels and place each between plastic wrap or in a large zip-lock bag.

2. Using a meat mallet or rolling pin, pound each breast from the center outward to approximately ¼-inch (6mm) thickness, creating an even, thin cutlet.

3. In a small bowl, whisk together lemon juice, minced garlic, dried oregano, dried thyme, sea salt, and black pepper.

4. Add 2 tablespoons (30ml) of olive oil to the herb mixture and stir to combine. Brush both sides of each chicken paillard lightly with this mixture, reserving some sauce.

5. Preheat a grill or grill pan to medium-high heat (about 200°C/400°F) for 3-4 minutes until hot and lightly oiled.

6. Place paillards on the grill and cook for 3-4 minutes without moving, until golden grill marks appear on the bottom.

7. Flip each paillard and cook for another 2-3 minutes until the internal temperature reaches 74°C (165°F) when measured at the thickest point.

8. Transfer cooked paillards to a serving platter and immediately drizzle with remaining 2 tablespoons (30ml) of fresh olive oil and fresh parsley and rosemary.

9. Serve immediately with lemon wedges on the side for squeezing over the paillards.

Substitutions

• Replace dried oregano and thyme with 2 tablespoons fresh mixed Italian herbs (basil, oregano, thyme) added after grilling for brighter flavor
• Use balsamic vinegar instead of lemon juice for a deeper, slightly sweet note while maintaining acidity
• Substitute boneless, skinless turkey breasts for a leaner alternative with similar cooking time and texture
• Replace olive oil with avocado oil for a higher smoke point if grilling at very high temperatures

Tips

• Pound chicken evenly to ensure uniform cooking; uneven thickness results in dry edges and undercooked centers
• Let paillards rest on the grill without moving for the first 3-4 minutes to develop proper grill marks and allow protein to set
• For meal prep, pound and season paillards up to 24 hours ahead, storing them between parchment paper in an airtight container in the refrigerator
• If using an indoor grill pan, work in batches to avoid overcrowding, which causes steaming rather than searing

Chicken paillard originates from Italian cuisine, where the technique of pounding meat thin and quick-cooking it reflects the country's emphasis on simple, high-quality ingredients prepared with minimal intervention. This dish exemplifies the Italian philosophy of letting fresh, clean flavors speak for themselves rather than masking them with heavy sauces.

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