Boneless, skinless, low-calorie, healthy, juicy and tender, this recipe for smoked chicken breast is simple and delicious. Smoked chicken breast is quick and easy and you can enjoy this delicious treat in less than an hour.
Are Smoked Chicken Breasts Healthy
To answer that question, yes, smoked chicken breasts are healthy. They are low in calories and fat, but high in protein. Chicken is also still relatively cheap compared to fattier meat such as beef. If you eat meat and are looking for something healthy, chicken is the way to go and chicken breast is the best cut to use. Dark meat on the chicken is fattier so keep that in mind if you are trying to be health conscious.
How Many Calories Are In Smoked Chicken
Calories can vary when making smoked chicken. If you choose to make the meat boneless, skinless, breasts then you are cutting out a lot of the fat, and thus a lot of the calories. This is a great choice when you want a full flavored meal without the huge calories. Full-sized chicken breasts, in general, are only about 280 calories, depending on how big your servings are. That leaves room for a delicious side to serve with your chicken.
This recipe for smoked is very easy and it can be repeated it in any smoker.
How Much Is One Serving Of Chicken Breast
Generally, one serving of chicken breast is considered three ounces and has about 102 calories. So plan accordingly if you are watching calories. I tend to make my portions a little larger than three ounces, in fact, more like the whole breast. Also, barbecue sauce adds a few more calories than listed here.
How Long Do You Cook Smoked Chicken Breast
How long you smoke the chicken depends on how many pounds you are smoking and the temperature at which you smoke it. I like to make smoked chicken breasts in my homemade electric smoker called the “Garbecue” (See below ***). In this case, I usually smoke it at about 25o to 300 degrees Fahrenheit for roughly 45 minutes to an hour. In my Charbroil smoker, I stick to about 225 to 250 degrees. The reason for that is that the homemade “Garbecue” loses more heat than the Charbroil smoker. I love the “Garbecue” but the Charbroil is built with heavier duty steel so it holds the heat better.
***If you are interested in building your own “Garbecue“, you can see how in my YouTube video available here. Or you can find the instructions in Damn Delicious Dishes Cookbook, available at your favorite bookstore and on Amazon.
What Temperature Is Chicken Breast Done
The important thing to remember is to not overcook it, What temperature is the chicken breast done? Well, you never want to undercook chicken. Therefore, you want the internal temperature of the chicken to be about 165 degrees F. Consequently, remember to always rest the meat. I usually rest chicken for at least 3 minutes. If it is a whole roasted chicken, then I rest it for at least 15 minutes.
How To Smoke Chicken Breast
Smoking chicken breast is pretty easy depending on the type of smoker you use. For this recipe, I use an electric smoker so it was super easy to control the temperature. I smoked these breasts at about 300°, you could go lower or higher in temperature. Furthermore, I smoke chicken at 300°. I fear that lower temperatures for longer periods of time could dry out the chicken. I really do not like a dried out chicken. For charcoal smokers, keep a close eye on the temperature of the smoker, temperature control is key in any cooking and is more difficult with charcoal. Start the charcoal well ahead of time so that you can get a good gauge on the temperature. And for god sakes, use a meat thermometer! Keep the wood chips going for at least a full hour. For charcoal smokers, make sure you soak the wood chips. Some smokers, like my old Little Cheif smoker, never really needed the chips soaked.
Smoked Chicken Breast Story
Awhile back, a friend came to visit with her son and she brought some chicken to barbecue. She brought four gorgeous skinless chicken breasts. I suggested that we should toss some rub on it and smoke it in the “Garbecue“. She said she had seen my posts on Facebook about the “Garbecue” and was curious about it. I cranked up the heat on the”Garbecue” up to high, tossed some rub on the chicken and put it in the smoker. After about an hour the chicken was a gorgeous dark brown and was registering at a temperature of about 165. At this point it was done so I removed it. All I can say was that this was a very memorable meal that I have been repeating ever since. The chicken was tender and juicy and perfectly cooked.
If you are interested in building your own homemade barbecue, here are some of the parts I used.
The most important part of the Garbecue is the burner. I chose this particular burner because of the fact that it has a heat control knob. I started this project using just a countertop burner, but I quickly found out it did not get hot enough for the size of a garbage can I was using. This one can pump out the heat and therefore cook chicken. It can also get low enough to smoke ribs and pork shoulder. I usually smoke pork at around 225 and this seems to work well on this burner. One great thing about this design too is that you can replace the burner when it goes bad. I’ve still got the original burner I purchase about 3 years ago and its still going strong.
If you are looking for a non-galvanized garbage can, look hard. It was not easy to find. You could probably use a lot of other types of containers as well. Just watch out for anything that may seep chemicals at a higher temperature and look out for anything that may have resided in the drum before you acquired it. Damn Delicious Dishes takes no responsibility for any mishaps caused by acquiring a bad or contaminated container.
The other thing you will need is some sort of grill grate to place the pans and meat on. I usually put my stuff in a pan and smoke it that way. The benefit of this is that the grease stays in the pan. Be sure you get the correct size for your smoker. The other thing I did was lay two metal bars across the smoker so that I could rest a pan or the grates on them. I found these at Home Depot for a buck or two.
This recipe was updated from my original post from June of 2014.
LOOKING FOR A NEW SMOKER
I have listed out several good smokers in my Smoked Turkey recipe. Check it out here.
Smoked Chicken Breast
Healthy and deliciously smoked chicken breasts without the skin or bone.
- 4 4 oz skinless chicken breasts (bone in or out)
- 1 tbsp Tom Douglas Chicken Rub
Prepare the smoker with wood chips.
Rub the chicken liberally with the rub.
Place the chicken in the smoker at about 300 degrees for about one hour. This depends on the temperature of your smoker. At 350 degrees, you will want to check for doneness much sooner.
Check chicken after one hour. If the internal temperature is at least 160 degrees remove the chicken and let it rest for at least 5 minutes.
Server with barbeque sauce and your favorite vegetable.