High Protein Grilled Korean BBQ Chicken is a flavorful, protein-packed dish that perfectly balances smoky grilled notes with the bold, savory-sweet taste of Korean BBQ. This recipe is ideal for anyone focused on healthy eating, muscle building, or simply enjoying a delicious homemade meal without relying on processed sauces or excessive sugar.
Korean BBQ is traditionally known for its rich marinades made with soy sauce, garlic, ginger, and a touch of sweetness. In this high-protein version, the recipe is carefully adjusted to maintain authentic flavor while keeping the nutritional profile clean, balanced, and fitness-friendly. The chicken is marinated to ensure tenderness, grilled to lock in juices, and finished with a lightly caramelized glaze that enhances taste without overpowering the protein content.
This dish works equally well for meal prep, family dinners, summer grilling, or post-workout meals. It pairs beautifully with steamed vegetables, cauliflower rice, brown rice, or a crisp salad. Whether you are following a high-protein diet, cutting calories, or just want a satisfying grilled chicken recipe with international flair, this High Protein Grilled Korean BBQ Chicken delivers on every level.
Ingredients
Equipment
Method
- Pat the chicken breasts dry with paper towels. If thick, slice them horizontally to create evenly sized pieces. This ensures uniform cooking and prevents dryness.
- In a large mixing bowl, whisk together low-sodium soy sauce, gochujang, minced garlic, grated ginger, rice vinegar, sesame oil, honey or sweetener, black pepper, and optional red chili flakes.
- Add the chicken to the bowl and coat thoroughly with the marinade. Cover and refrigerate for at least 30 minutes. For best flavor, marinate for 2–8 hours.
- Preheat your grill or grill pan to medium-high heat. Lightly oil the grates to prevent sticking.
- Place the marinated chicken on the grill. Cook for 5–7 minutes per side, turning once, until grill marks appear and internal temperature reaches 165°F (74°C).
- If desired, simmer leftover marinade in a small saucepan for 5 minutes to create a thicker glaze. Brush lightly over chicken during the final minute of grilling.
- Remove chicken from the grill and let rest for 5 minutes. This allows juices to redistribute, keeping the meat tender.
- Slice the chicken, garnish with green onions and sesame seeds, and serve immediately.
Notes
Nutritional Facts and Total Calories
(Per Serving – Approximate)- Calories: 280–320
- Protein: 42–45g
- Fat: 6–8g
- Carbohydrates: 8–10g
- Fiber: 1g
- Sugar: 4–6g
High Protein Grilled Korean BBQ Chicken
Ingredient Notes
Chicken Breast
Boneless, skinless chicken breast is the foundation of this high-protein recipe. It is lean, low in fat, and extremely high in protein, making it ideal for fitness-focused meals. Chicken breast absorbs marinades well and grills beautifully when not overcooked. Slicing thicker breasts in half lengthwise ensures even cooking and prevents dryness.
Low-Sodium Soy Sauce
Low-sodium soy sauce provides the salty umami base essential to Korean BBQ flavor while keeping sodium levels manageable. It enhances the savory depth of the marinade without overwhelming the dish. If desired, coconut aminos can be used as a slightly sweeter alternative.
Gochujang (Korean Chili Paste)
Gochujang adds signature Korean flavor with mild heat, fermentation depth, and subtle sweetness. Using a moderate amount keeps the dish balanced and suitable for most spice tolerances. Look for a version with minimal added sugar if focusing strictly on nutrition.
Garlic
Fresh garlic adds pungency, aroma, and depth to the marinade. It complements the soy sauce and chili paste while also offering antioxidant and immune-supporting properties.
Fresh Ginger
Ginger provides warmth, brightness, and a slight peppery note. It also aids digestion and helps tenderize the chicken during marination.
Rice Vinegar
Rice vinegar adds acidity, which balances sweetness and saltiness while helping break down the chicken fibers for a tender texture.
Sesame Oil
Sesame oil contributes a nutty aroma and authentic Korean flavor. Only a small amount is needed, as it is rich and potent.
Honey or Sugar-Free Sweetener
A touch of sweetness is essential for classic Korean BBQ flavor. Honey offers natural sweetness and caramelization, while sugar-free alternatives work well for lower-calorie diets.
Black Pepper
Black pepper adds mild heat and enhances overall flavor without overpowering the marinade.
Red Chili Flakes (Optional)
For those who enjoy extra heat, red chili flakes can be added. They boost spiciness without altering the core flavor.
Green Onions
Green onions provide freshness, color, and a mild onion flavor that balances the rich marinade.
Sesame Seeds
Sesame seeds add a light crunch and visual appeal while reinforcing the nutty notes of sesame oil.
Serving Instructions
Serve high-protein grilled Korean BBQ chicken hot and fresh off the grill. It pairs well with steamed broccoli, grilled vegetables, cauliflower rice, quinoa, or brown rice. For a low-carb option, serve over shredded cabbage or a cucumber salad. This dish also works excellently in wraps, lettuce cups, or meal-prep containers.
Tips
- Do not overcook the chicken to avoid dryness
- Slice chicken evenly for uniform grilling
- Use a meat thermometer for accuracy
- Marinate longer for deeper flavor
- Grill over medium-high heat for best caramelization
Storage Information
Store leftover grilled chicken in an airtight container in the refrigerator for up to 4 days. For longer storage, freeze for up to 2 months. Reheat gently in a skillet or microwave to prevent drying out.
FAQs
1. Can I use chicken thighs instead of chicken breast?
Yes, chicken thighs can be used, but they contain more fat and slightly less protein compared to breast meat.
2. Is this recipe spicy?
It has mild heat. Spice level can be adjusted by reducing or increasing gochujang and chili flakes.
3. Can this be cooked without a grill?
Yes, a grill pan or stovetop skillet works well, and it can also be baked at 400°F until fully cooked.
4. Is this recipe suitable for meal prep?
Absolutely. It stores well and reheats nicely, making it ideal for weekly meal prep.
5. Can I make this recipe low-sodium?
Yes, use coconut aminos or further dilute soy sauce with water to reduce sodium.
