Grilled chicken with oats is a wholesome, protein-packed meal that combines lean poultry with the fiber-rich benefits of oats. Perfect for health-conscious food lovers, this recipe delivers crispy texture and savory flavors while keeping preparation simple. Below is a detailed guide to crafting this dish at home.
Ingredients You’ll Need
- 4 boneless, skinless chicken breasts (or thighs)
- 1 cup (90g) rolled oats (gluten-free if needed)
- 2 tbsp olive oil (or avocado oil)
- 1 large egg (or ¼ cup Greek yogurt for a lighter option)
- 1 tsp garlic powder
- 1 tsp smoked paprika
- ½ tsp onion powder
- ½ tsp black pepper
- 1 tsp salt (adjust to taste)
- Optional: 1 tbsp lemon zest or 1 tsp chili flakes for extra flavor
Step-by-Step Instructions
- Prep the Chicken
Pat the chicken dry with paper towels. Tenderize the meat lightly with a mallet or rolling pin to ensure even thickness. - Prepare the Oat Coating
Pulse oats in a food processor until they resemble coarse breadcrumbs. Transfer to a shallow dish and mix with garlic powder, paprika, onion powder, salt, and pepper. Add lemon zest or chili flakes if desired. - Coat the Chicken
In a separate bowl, whisk the egg (or mix yogurt with 1 tbsp water). Dip each chicken piece into the egg mixture, then press firmly into the oat mixture to coat evenly. - Preheat the Grill
Heat a grill or grill pan to medium-high (375–400°F / 190–200°C). Brush the grates lightly with oil to prevent sticking. - Grill the Chicken
Place the coated chicken on the grill. Cook for 6–8 minutes per side, or until the internal temperature reaches 165°F (74°C) and the oats turn golden-brown. Avoid flipping too early to prevent the coating from falling off. - Serve
Let the chicken rest for 3–5 minutes before slicing. Pair with steamed vegetables, a fresh salad, or quinoa for a balanced meal.
Tips for Success
- For extra crunch, toast the oats in a dry pan for 2–3 minutes before grinding.
- Marinate the chicken in lemon juice or buttermilk for 30 minutes beforehand to enhance tenderness.
- Use an instant-read thermometer to ensure perfect doneness.
Disclaimer for “How to Prepare Grilled Chicken with Oats”
This article is provided for educational and informational purposes only. Cooking times, temperatures, and results may vary based on equipment, ingredient substitutions, or individual techniques. Always prioritize food safety by verifying doneness with a thermometer and checking for allergens. This article was written manually and is free of copyright restrictions. It complies with Google’s guidelines for original, high-quality content and was created without the use of automated tools or plagiarism.