Classic Chicken brine recipe (2024)

For the juiciest, most flavorful chicken, this classic brining recipe can bring your chicken to the next level! Never have dry chicken breasts again!

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**Edited to add: If you are new to brining, start with 1/8 cup salt + 1/8 cup sugar! Many people think my 1/4 cup is too salty!!

I just started brining my chicken! Why have I eaten dry chicken breasts for the last 49 years? In fact, I always default to boneless, skinless chicken thighs, because I knew I could cook them without them becoming too dry.

But, now that’s all changed! Since starting my culinary program, my protein cooking game has moved up 10,000 notches!

I am now committed to always prepping containers full of chicken, recently cooked and brined.

The Basic Steps to Brining Chicken Breasts or Tenderloins

  • Mix water with sugar and salt. For 1 lb of chicken I use 2 cups water, 1/4 cup sugar, and 1/4 cup kosher salt. If you are doing a full bird (like a turkey or whole chicken, use 20 parts water to 1 part salt, and 1 part sugar)* Important disclaimer- this might be too salty for some people. If you want to play it safe, start with 1/8 cup salt and 1/8 cup sugar!
  • First, heat sugar and salt into water until the sugar and salt dissolves.
  • Add any herbs you want in your chicken to season it (I like rosemary, thyme, peppercorns, a lemon, and garlic)
  • Remove the water from your heat source and let cool completely.
  • Add your chicken breasts to the brine in an airtight container.
  • Brine (or let soak) for 12 hours.
  • Cook on a heated skillet with nonstick spray, butter, or oil.
Classic Chicken brine recipe (1)

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How many calories are added?

So, you made a brine with salt, sugar, and herbs, yet you are on a low sugar/low carb/low salt diet. But, how much of the brine gets into your chicken anyway?

Well, it isn’t that much. In fact, I weighed the chicken before and after brining. Here’s what I found:

  • Pre-brine weight of my chicken: 16.7 ounces
  • Post-brine weight of my chicken: 19.8 ounces
  • Calories and macros of the brine alone:
    • 200 calories,
    • 52 g carbs, and
    • 28,318mg sodium.
  • Post -brine, the calories and macros that ended up in the chicken was
    • 4 calories per ounce (66 calories for the full pound),
    • 1 g carb per ounce
    • and 36 mg sodium per ounce of chicken.

To further complicate things, the POST cooking weight of the chicken, when cooked on a skillet was 17.8 ounces. So, we lost 2 ounces of chicken during cooking. This means that the cooked weight of the chicken was:

  • 1 ounce raw, un-brined chicken=27.5 calories/0g carbs/11.25mg sodium for the chicken.
  • After adding brine, 1 ounce of chicken has= 31.5 calories/1g carb/46.25 mg sodium.
  • A 4 ounce piece of raw chicken contains = 126 calories, 4 g carbs/ 185 mg sodium
  • After cooking, a 3.5 ounce piece of cooked chicken would have the same as the 4 ounce piece of chicken.

So, in a nutshell! If you have a 3.5 ounce piece of brined chicken, plan on it having about 126 calories, 4 g carbs, and 185 mg sodium!!

Classic Chicken brine recipe (2)

Classic Chicken Brine

To stay on your high protein diet, use this classic chicken brine to make sure your chicken is the tastiest, juiciest, and most delicious chicken.

4.72 from 28 votes

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Course: Main Course

Cuisine: American

Diet: Diabetic, Low Calorie, Low Fat

Keyword: chicken brine

Prep Time: 10 minutes minutes

Cook Time: 5 minutes minutes

Servings: 1 pound

Calories: 200cal

Author: Amy Roskelley

Ingredients

  • 2 cups water
  • 1/4 cup Kosher salt (use 1/8 cup to start with! Many people have told me 1/4 is too salty for them)
  • 1/4 cup sugar
  • 1 sprig thyme
  • 1 sprig rosemary
  • 1 slice lemon
  • 1 clove garlic

Amounts for 1 lb chicken

  • 1 lb chicken breast

Instructions

  • Combine all ingredients in a small pot and heat until sugar and salt dissolves.

  • Remove from heat and let cool completely.

  • Add 1 pound of chicken breasts or chicken tenderloins to a container and pour the brine over the top to cover it.

  • Refrigerate for 12 hours and then cook chicken on a skillet over medium high heat till done.

Nutrition

Serving: 1recipe | Calories: 200cal | Carbohydrates: 52g | Protein: 0.3g | Fat: 0.2g | Saturated Fat: 0.01g | Polyunsaturated Fat: 0.03g | Sodium: 28318mg | Potassium: 36mg | Fiber: 0.4g | Sugar: 50g | Vitamin A: 52IU | Vitamin C: 6mg | Calcium: 45mg | Iron: 1mg

Tried this recipe?Mention @healthbeet or tag #healthbeet!

Classic Chicken brine recipe (3)

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Classic Chicken brine recipe (2024)

FAQs

What is the simple brine formula for chicken? ›

My standard brine recipe is essentially: 4 cups of cold water and 6 tablespoons Diamond Crystal kosher salt OR 4 1/2 tablespoons Morton's kosher salt OR 3 tablespoons fine or table salt. Note that it really matters what kind of salt you have and how much you use.

What is the formula for brine? ›

Basic Brine

Place that volume of water in a container large enough to hold the brine and the meat. Add 1 tablespoon of salt for every cup of water you used and mix until the salt is completely dissolved. For example, if you are using 1 gallon (16 cups) of water, add 16 tablespoons (1 cup) of salt.

How long should chicken sit in brine? ›

The rule of thumb is to let a chicken brine for approximately one hour per pound of meat, though you may want to lengthen or shorten that time depending on the strength of your salt solution or the level of salt you want to achieve.

What is the ratio of salt sugar to water for brine? ›

As a general starting point, take one gallon of water and add 3/4 cup (preferable - but you can use up to a cup) of salt (Kosher is best), 1/2 cup of sugar and then the rest is up to you.

What is the best brine method? ›

Dry-brining is our preferred method for seasoning both large and small pieces of meat, poultry, and sometimes even seafood. Along with producing juicy, flavorful results, dry-brining also helps us get better Maillard browning and crispy skin.

Do I rinse chicken after brining? ›

Some recipes call for rinsing meat after brining, while others skip this step. Do whatever the recipe calls for. Rinsing is common in recipes with a very high salt concentration or that contain sugar, since sugar can burn on the surface of meat during cooking.

Do I need to put sugar in brine? ›

Sugar: This is an optional ingredient and is typically used to balance the saltiness of a brine. Use about 2 tablespoons per quart of liquid.

What is the rule for brine? ›

A good rule of thumb to follow for a dry brine is at least one hour for a beef steak, chicken or pork and up to 24 hours. Here's why dry brining these smaller cuts of meat makes a difference. If you salted immediately before cooking, the salt will stay on the surface and be part of the crust.

Do you have to boil your brine? ›

Sometimes you'll get the best results if you boil your brine solution before submerging your meat in it. But remember, if you do this you only want to boil half of your solution with your aromatics and spices and not with your salt and sugar.

Should chicken be refrigerated while brining? ›

Chicken can safely rest in its brining solution for anywhere from a few hours to two days, but generally, for a liquid based brine, you'll want to stick to about one hour of resting in the fridge per pound of meat you're preparing.

Can you use regular table salt to brine chicken? ›

The basic ratio of salt to water for a brine is 4 tablespoons of kosher salt per 1 quart (4 cups) of water. If you are using fine table salt, reduce the amount to 3 tablespoons. Keep in mind, also, that different kosher salt brands vary in how salty they actually are.

Is brining chicken worth it? ›

Salt breaks down proteins in the meat, which means it will not contract while cooking. In other words, pieces of brined meat will lose less water in the cooking process, which leads to a juicier meal. It also seasons the chicken — which means even more flavor.

What is the best sugar for brine? ›

In place of regular sugar I used light brown sugar (what can I say, I like molasses). The family loved this. I think this is going to be my new go-to. This is enough brine for 8 pounds of whole chicken or bone-in chicken pieces and up to 10 pounds of skinless, boneless chicken breasts.

What is brine formula? ›

Overall process: 2 NaCl + 2 H 2O → Cl 2 + H 2 + 2 NaOH.

How much salt and sugar do I use for dry brine? ›

Some dry-brine recipes call for adding white or brown sugar to the salt. It's not totally necessary, but it will infuse the meat with a little sweetness and help the skin turn golden in the oven. Your sugar measurement should equal about ¼ of your salt measurement; for a 14-lb turkey, that's about 2 Tbsp.

What is the equation for brine solution? ›

Overall process: 2 NaCl + 2 H 2O → Cl 2 + H 2 + 2 NaOH.

How do you make a 3 brine solution? ›

The easiest way to calculate the exact amount of salt needed is this simple metric calculation: To create 3% brine in 1000 millilitres (1 litre) of water: 1000 x . 03 = 30. So, it takes 30 grams (equal to 2.5 tablespoons of salt).

What is the ratio of wet brine to meat? ›

The amount of brine needed can be estimated at 50 % of the weight of the product, 4 lb./2 k meat per gallon/4 L of brine.

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