Chicken breast is a lean, healthy, and versatile protein choice. However, it can easily dry out and become tough during cooking. The challenge with chicken breast is that it doesn’t have much fat or collagen to keep it moist. Luckily, there are several tricks you can use to keep thin chicken breasts juicy and tender.
Why Do Chicken Breasts Dry Out?
There are a few reasons why chicken breasts can dry out during cooking:
- Lack of fat and collagen – Chicken breasts are very lean with little intramuscular fat or connective tissue. This means there is less moisture within the meat.
- Overcooking – Chicken breasts should not be cooked beyond 165°F or they will dry out. Going over the recommended temperature squeezes out moisture.
- High heat – Cooking chicken breasts over high, direct heat like grilling or broiling can cause the outside to dry faster than the inside cooks.
- Lack of brining – Brining chicken before cooking helps it retain moisture.
- No basting – Basting chicken as it cooks introduces additional moisture to the surface.
Knowing what causes dry chicken breast allows you to focus on better cooking methods and techniques.
How to Keep Chicken Breasts Moist
Here are 10 tips for keeping chicken breasts juicy and flavorful:
1. Brine the Chicken
Brining, also known as wet-brining, involves soaking chicken in a saltwater solution before cooking. This allows the chicken to absorb moisture and seasonings, keeping it from drying out. Make a simple brine by mixing:
- 1 quart water
- 1⁄4 cup kosher salt
- 2 tablespoons sugar
You can also add herbs, spices, or citrus to the brine for extra flavor. Soak the chicken for 30 minutes up to overnight in the fridge.
2. Buttermilk Soak
Similar to brining, you can soak chicken breasts in buttermilk before cooking. The buttermilk tenderizes the chicken and makes it juicier. Simply cover the chicken breasts in buttermilk and refrigerate for 30 minutes up to overnight. Discard the buttermilk after soaking.
3. Pound to Even Thickness
Pounding chicken breasts to an even thickness will help them cook evenly. Thinner cuts of chicken tend to dry out faster. Place chicken breasts between two sheets of plastic wrap or in a resealable bag. Use a meat mallet, rolling pin, or pan to gently pound them to about 1⁄2 inch thickness.
4. Don’t Overcook
It’s important not to overcook chicken breasts or they will turn dry and rubbery. Use a meat thermometer to monitor the internal temperature. Chicken is safe to eat at 165°F. When the breasts reach 160°F, they will carryover cook to 165°F when removed from the heat. Avoid overshooting to 170°F or beyond.
5. Baste the Chicken
Basting means spooning or brushing liquids over meat as it cooks. Basting adds moisture and flavor to chicken. Baste chicken with pan drippings, melted butter, olive oil, or sauce. Baste every 5-10 minutes while cooking.
6. Sear Then Finish Cooking
Searing chicken over high heat before finishing cooking helps lock in juices. Heat a skillet with oil to medium high. Add chicken and cook until browned, about 2-3 minutes per side. Transfer chicken to a 375°F oven and finish cooking until it reaches 160°F internally.
7. Cook Low and Slow
Cooking chicken low and slow allows the collagen and fat to break down evenly throughout. This keeps it tender and moist. Cook chicken in a 275-300°F oven until it reaches 160°F internally, about 30 minutes depending on thickness.
8. Grill Quickly Over Direct Heat
If grilling chicken, use high direct heat to help it cook fast and minimize drying out. Grill over direct high heat on each side for 4-6 minutes until it reaches 160°F. Avoid flaming flare-ups which can cause charring.
9. Add Moisture to the Pan
Adding liquid to the pan will create steam to help keep chicken moist. Options include adding broth, wine, lemon juice, or even water to the skillet or baking dish.
10. Let It Rest
After cooking, always let chicken breasts rest for 5-10 minutes before slicing and serving. This allows juices to redistribute evenly within the chicken for a moist texture.
Best Cooking Methods for Moist Chicken Breasts
Using the right cooking method can make a big difference in keeping chicken breasts juicy. Here are some of the top cooking methods to try:
| Cooking Method | Instructions |
|---|---|
| Baked Chicken | Coat chicken with oil or sauce and bake at 375°F in an oven-safe dish until 160°F internal temperature. Basting halfway through. |
| Poached Chicken | Gently simmer chicken breasts in broth, wine or water at 180-200°F until cooked through. |
| Pan-Seared | Sear chicken over high heat 2-3 minutes per side then transfer to a 375°F oven until 160°F internal temperature. |
| Grilled | Grill over direct high heat 4-6 minutes per side, basting with sauce. Remove from grill once 160°F internal temp. |
| Slow Cooker | Place chicken breasts in a slow cooker with sauce or broth set on low for 4-6 hours until tender. |
| Sous Vide | Vacuum seal seasoned chicken and cook in temperature controlled water bath at 140-150°F for 1-4 hours. |
| Air Fryer | Cook chicken breasts in air fryer at 370°F for 12-18 minutes, checking temperature. |
Preventing Dry Chicken Breast When Meal Prepping
Meal prepping several chicken breasts at once introduces some additional challenges for keeping the meat moist and tender over time. Here are some tips for meal prepping juicy chicken breasts:
- Brine chicken before cooking for enhanced moisture.
- Portion chicken into individual airtight containers so you’re not repeatedly opening the same one.
- Ensure chicken is cooked properly to 160-165°F before reheating.
- Chill cooked chicken within 2 hours and keep refrigerated at 40°F or below.
- Reheat chicken breasts using a moist method like the oven or microwave with a splash of liquid.
- Avoid reheating chicken more than once.
- Consume meal prep chicken within 3-5 days for best quality.
- Freeze meal prep chicken for longer storage up to 4 months.
With proper cooking, storage, and reheating, you can enjoy juicy, flavorful chicken breast in your meal prep all week.
Marinades That Help Chicken Stay Moist
Certain marinades can help chicken retain moisture as well as add flavor. Some marinades that work well for keeping chicken juicy include:
- Yogurt marinade – Plain yogurt helps tenderize chicken and keeps it moist.
- Buttermilk marinade – The tang of buttermilk marinates chicken for a moist texture.
- Wine or beer marinade – Acidic components interact with proteins to retain moisture.
- Fruit juice marinade – Pineapple, orange, or lemon juice marinades impart moisture.
- Herb marinade – Rosemary, thyme, sage help flavor chicken without drying it out.
When marinating chicken, do so overnight or at least 30 minutes to allow the flavors to permeate into the meat before cooking. Always discard used marinade instead of basting to avoid food safety issues.
Seasonings That Help Keep Chicken Moist
Some seasonings have properties that can help retain or add moisture to chicken as it cooks. Consider using these seasoning ingredients:
- Salt – A small amount of salt enhances moisture through osmosis.
- Honey – The sugars in honey caramelize to retain moisture.
- Spices – Onion powder, garlic powder, paprika add flavor without drying.
- Citrus zest – Fresh lemon or orange zest provides moisture.
- Fresh herbs – Rosemary, cilantro, dill, basil won’t dry out chicken.
- Olive oil/Butter – Coating chicken in oil or butter keeps it moist.
A simple seasoning blend of olive oil, salt, pepper, paprika, oregano, and lemon juice will help chicken stay succulent as it bakes or broils.
Internal Temperature for Juicy Chicken
Monitoring the internal temperature is one of the best ways to ensure chicken breast stays moist and tender. Here are some key temperatures to know:
- 140-150°F – At this stage, the chicken is undercooked with a soft, squishy texture. Juices will run pink.
- 160°F – The proteins have coagulated with a firm, juicy texture. Juices run clear.
- 165°F – The FDA recommended safe minimum temperature for chicken to destroy bacteria.
- 170°F+ – Chicken is overcooked, dry and tough. Juices are minimal.
For optimal moisture and tenderness, cook chicken breast to 160°F. The temperature will carryover cook to a safe 165°F upon standing. Be sure to use an instant read thermometer to monitor doneness for juicy results.
Conclusion
Drying out is a common issue with lean chicken breasts, but you can help ensure tender, juicy results every time. Soaking in buttermilk or brine, seasoning well, cooking gently to the right internal temperature, and allowing the chicken to rest are all keys to success. With the proper techniques, you can enjoy flavorful, moist chicken breast in everything from weeknight dinners to meal prep recipes.