Easy "Bashed" Chicken Breast

This is for you chicken breast lovers out there, or those who tend to eat more chicken thighs because you find the breast too dry!

It’s also probably one of the easiest recipes you’ll ever find and a delicious healthy way to enjoy your chicken. I like to do 2-3 breasts this way at the start of the week to have as my protein for my lunch time meals. 

All that you will need...


  • 2x Chicken breasts
  • Thyme or rosemary - I’ve tried both and slightly prefer Thyme. I’ve also used fresh and bottled. Both work, fresh is better, except for picking those damn thyme leaves! 
  • Cracked black pepper or pepper of your choice
  • Salt 
  • Olive oil 
  • Lemon 
  • A mallet, or heavy mortar


1. Pick and finely chop the herb of your choice and spread evenly over a cutting board. Sprinkle evenly across the board salt and pepper also. 

2. Lay the chicken breasts over the seasoning making sure to leave a bit of a gap between them as they will spread when you bash them down. Then place a large sheet of baking paper over them. 

3. Bash the chicken breast down to about 1 to 1.5cm’s thick with a with a mallet. I don’t own a mallet so I used my heavy stone mortar which worked a treat! Remove the paper, then flip the chicken over and press remaining seasoning into the other side. I usually end up flipping back and just sprinkling a bit more seasoning on the other side as there doesn’t seem to be much left once it’s bashed down. Drizzle with 1 tbsp of olive oil. 

4. Heat up a frying pan or grill pan to medium - high heat. I reckon these would be awesome on a bbq but so far I’ve used a frying pan. 

5. Once the pan is ready to go, transfer the chicken in using tongs. Cook for approximately 3 minutes each side or to your liking. 

6. Use a clean pair of tongs to transfer the chicken to a plate to rest. Once rested for a few minutes drizzle some olive oil over them along with some freshly squeezed lemon juice then serve. 

Enjoy with with some mashed potato, baked potatoes and steamed vegetables or simply with a crunchy salad. 

Coach Keogh