Natural form

Raw skinless chicken breast showing natural shape, pale pink color, and smooth surface.

Shows the reader exactly what to expect when buying this cut: its size, color, and form before any preparation.

Proteins

Skinless Chicken Breast

Lean white-meat chicken cut, versatile for grilling, sautéing, or poaching.

Skinless chicken breast is a lean, mild white-meat cut from the bird's pectoral muscle. It is one of the most versatile proteins, used grilled, pan-seared, poached, baked, or sliced for stir-fries and salads. Because it is low in fat it can dry out, so it benefits from marinades, brining, or careful timing.

Skinless chicken breast is the defining lean protein in modern American and Western cooking—a neutral canvas that absorbs nearly any flavor profile but demands respect for its proneness to dryness. The absence of skin eliminates a natural basting layer and most of the subcutaneous fat, placing all moisture responsibility on cooking technique and timing. The breast accounts for roughly 35% of a chicken's weight but over 40% of its protein, and yields approximately 75% when cooked, meaning a 4-ounce raw piece yields about 3 ounces cooked. Historically a byproduct of whole-bird butchery, the boneless, skinless breast became a separate primal cut in the mid-20th century as consumer demand for convenience and leanness grew. The meat itself—pale ivory to white, fine-grained, and virtually fat-free—cooks quickly and evenly when kept at even thickness, but the margin between perfectly cooked and dried-out is narrow. The most common professional mistake is cooking too hot for too long; medium-high heat with attentive timing is far superior to high-heat rushing. Frozen chicken breast is perfectly acceptable for most preparations; thaw refrigerated overnight or in cold water for 30–45 minutes. Never refreeze raw poultry once thawed.

Measured in: g
Storage: Fridge

Types & varieties

Chicken Breast Half

One side of the whole breast, boneless or bone-in; the standard cut sold in most markets

Chicken Cutlet

Breast meat sliced thin (¼–½ inch); cooks quickly but is especially prone to drying if overcooked

Chicken Tenderloin

Small strip of white meat from the underside of the breast (Pectoralis minor); more tender than the breast itself but harder to find as a whole piece

Air-Chilled

Chilled by air rather than water immersion; yields a better skinless product with less absorbed moisture to deal with

Water-Chilled

The most common commercial chilling method; chicken may absorb up to 8% added moisture, which dilutes flavor and interferes with searing

Organic/Free-Range

Must meet USDA organic standards; the bird's diet affects flavor subtly, often producing a more pronounced chicken taste

Kosher

Salted and inspected according to Jewish dietary law; slightly firmer texture and mildly pre-salted, which reduces the need for additional seasoning

Understanding Moisture and the Carryover Problem

Skinless chicken breast's greatest vulnerability is its lack of internal fat. Unlike darker cuts, it has no lubricating pocket of fat within the muscle to compensate for overcooking. The solution lies in understanding carryover heat: an instant-read thermometer reading of 155°F (68°C) at pull, followed by a 5-minute rest, will reach the USDA-safe 165°F (74°C) through residual heating alone. Cooking to 165°F directly on the heat almost always results in 170–175°F at the center by the time it reaches the plate—dry, rubbery, and past the point of no return. Brining in a 3% salt solution by weight for 30–60 minutes before cooking genuinely improves moisture retention by up to 15%, but even a simple dry brine (salt on the surface for 30 minutes) helps denature proteins in a way that retains more juices.

The gap between 155°F and 165°F is where you lose the breast; reach 155°F and pull immediately.
Water-chilled chicken holds trapped moisture that steams during searing—pat it thoroughly dry before any high-heat cooking.

Pounding and Thickness: The Foundation of Success

An even ½-inch thickness is the single most impactful preparation step for skinless breast. Uneven thickness means dry edges by the time the center reaches temperature. Use a meat mallet or rolling pin wrapped in plastic wrap, working from the center outward in gentle strokes. Before pounding, score the underside with shallow cuts or slash the thickest part of the tenderloin nearly through so the breast can lie flat without springing back. A pounded breast cooks in roughly 4–5 minutes per side over medium-high heat, making it predictable and repeatable. An unpounded 8-ounce breast can take 12–15 minutes with an overcooked exterior before the center is safe.

Pound to ½ inch uniform thickness for consistent results every time.
Score the underside before pounding to prevent the meat from tearing and curling.

Common uses

Grilling over direct medium-high heat for char and smoky flavorSautéing and pan-searing for a golden crust and fond-based pan sauceBaking and roasting, often finished with a sear or a glazeBroiling and high-heat finishing for caramelized coatingsPoaching and simmering for shredding, slicing, or saladsButterflying and stuffing, then rolling and bakingDicing for stir-fries, grain bowls, and saladsCutting into strips for schnitzel or chicken fingersGrinding for lean burger patties or meatballsCold slicing for sandwiches, charcuterie boards, and appetizers

Tips & pitfalls

Pound to even ½-inch thickness with a mallet wrapped in plastic; ensures uniform cooking and prevents dry edges.
Brine in a 3% salt solution (by weight) for 30–60 minutes before cooking to improve moisture retention by up to 15%.
Always use an instant-read thermometer—pull at 155°F (68°C) and rest; carryover heat reaches 165°F.
Pat thoroughly dry before searing; surface moisture creates steam and prevents browning.
Let rest 5 minutes after cooking before slicing; allows juices to redistribute.
Slice against the grain for shorter muscle fibers and a more tender bite.
Score the underside lightly before pounding to prevent tearing and promote even thickness.
Poach gently at 160–165°F—not boiling—to maintain a silky texture rather than a rubbery one.

Nutrition

120kcal

Energy

502 kJ · per 100 g

Where the calories come from

Protein 79%Carbs 0%Fat 21%

Protein

22.5g

45% DV

Carbs

0% DV

Fat

2.6g

3% DV

Fiber

0% DV

Sugars

of which

Sodium

45mg

2% DV

Notable micronutrients

Niacin (B3)60% DV

Vitamin B648% DV

Selenium41% DV

Phosphorus17% DV

Riboflavin (B2)14% DV

Vitamin B129% DV

Source · USDA FoodData Central · approx. Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw

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In the shops

Matched grocery products

Chicken Breast
BONPREU DE L'ERA · ud · Bonpreu
€1.88
Chicken Breast
NOEL DELIZIAS · kg · Bonpreu
€2.69
Chicken Breast Slices
SERRANO · kg · Bonpreu
€2.29
Chicken Breast Fillets
530 g · Mercadona
€3.87
Whole Chicken Breasts
610 g · Mercadona
€4.06
Sliced Chicken Breast
BONPREU DE L'ERA · ud · Bonpreu
€5.88

Good to know

Type: Poultry (Gallus gallus domesticus)
Primary Muscle: Pectoralis major
Color: Pale ivory to white
Protein (per 100g raw): 23g
Fat (per 100g raw): 1.2g
Calories (per 100g cooked): 165 kcal
Texture: Fine-grained, lean; prone to dryness when overcooked
Safe Internal Temperature: 165°F (74°C)
Refrigerator Storage: 1–2 days
Freezer Storage: Up to 9 months
Yield (cooked to raw): Approximately 75%

Substitutes

Skinless Turkey Breast — Nearly identical cooking time and method; slightly leaner with a marginally stronger flavor
Pork Tenderloin — Similar lean protein; requires 5–8 additional minutes per pound and its slight fat content adds welcome moisture
Cod or Halibut — Appropriate for sautéing and baking; much shorter cooking time and a flaky texture; not a true protein-equivalent substitute
Extra-Firm Tofu — Press and freeze for a meatier texture; completely different profile but workable for plant-based applications

Pairs with

Lemon and GarlicThyme and ShallotsCumin, Chili, and LimeCurry and Coconut MilkProsciutto and SageDijon Mustard and White WineHoney and Soy SauceCapers and OlivesFresh Herbs (Basil, Tarragon, Cilantro)

Also called

Boneless Skinless Chicken Breast · Chicken Fillet