Meal Prep: Delicious Brined Chicken Breasts

Delicious Brined Chicken Breast

Everyone knows boneless skinless chicken breast is the high protein basis for many fitness enthusiats' meals.

Chicken breast can get boring prepared the same way all the time. And, it can get dried out when reheating in meals prepped and stored away for the week.

Brining is a great way to add flavor to an otherwise flavorless cut of meat. 

The basics of brining is to create a batch of water with salt, sugar and seasonings that get pulled into the meat by osmotic pressure when soaked overnight.

The result is flavorful chicken that does not dry out as easliy when cooked.

You can cook the meat any way you like.  This recipe calls for roasting in the oven.

You can add or substitute just about any seasonings or fruit juices that you like to mix things up.



  • 1 cup Kosher salt
  • 1/4 cup light brown sugar
  • 1 teaspoon black peppercorn
  • 1 large fresh bay leaf
  • Juice of 1 lemon



  • 4 - 8 oz Trimmed Boneless Skinless Chicken Breasts



  1. To brine the chicken, bring 2 quarts of water to a boil with the salt, light brown sugar, peppercorns and bay.
  2. Dissolve salt and sugar then remove from heat and add lemon juice.
  3. Add an equal amount of ice to the liquid to quick-cool the brine.
  4. Place chicken in a 2-gallon plastic food storage bag with a zip top, add the cooled brine then close bag, letting out excess air.
  5. Store in the lowest part of the refrigerator at least overnight or up to 2 days.



  1. Preheat oven at 450°F.
  2. Roast chicken 45 minutes or until the internal temperature reaches 165°F.
  3. Let chicken rest.
  4. Eat right away or, cool and store in your favorite storage containers for meals throughout the week.


Let us know if you enjoyed this recipe. Tell us about any tweeks you made.


Author: John Gray

John Gray is a fitness enthusiast who has first hand experience dropping over a hundred pounds of fat and putting on lean muscle. His weight-loss and strength gain journey began to improve performance in sports and has become a passion in his life. His mission is to help others to build a better version of themselves through education and support.