This pumpkin spice rub grilled chicken is the weeknight answer to Thanksgiving flavours when you don’t want a whole bird in the oven. Chicken breasts get a warm rub of cinnamon, nutmeg, ginger, allspice and paprika with a little brown sugar, then hit the grill — 44g of protein per serving, juicy meat with real grill marks, and dinner on the table in 35 minutes plus a 30-minute marinade.
The rub is the whole trick. Pumpkin spice is not just for lattes and pie — cinnamon and nutmeg bring warmth, ginger adds a gentle kick, and the brown sugar helps the outside caramelise on the grill. Let the chicken sit in the rub for 30 minutes so the spices have time to work their way in, and don’t skip the rest at the end — 5 minutes on the board keeps the juices in the meat where they belong.
Why you’ll love it
- 44g protein per serving, about 390 calories
- Thanksgiving flavours on a weeknight — 35 minutes on the grill plus a short marinade
- Warm pumpkin spice rub with cinnamon, nutmeg and ginger
- Slices beautifully over salad, rice or roasted vegetables
Ingredients
- 4 boneless, skinless chicken breasts (about 700g / 1.5 lb)
- 2 tbsp olive oil
- 1 tbsp brown sugar
- 2 tsp ground cinnamon
- 1 tsp ground nutmeg
- 1 tsp ground ginger
- 1/2 tsp ground allspice
- 1 tsp smoked paprika
- 1 tsp salt
- 1/2 tsp black pepper, freshly ground
Equipment used
- A grill or cast iron grill pan, for cooking the chicken with real grill marks
- An instant-read meat thermometer, for checking the chicken is cooked through
- A small bowl, for mixing the pumpkin spice rub
- Tongs, for turning the chicken without piercing it
Instructions
- Mix the cinnamon, nutmeg, ginger, allspice, paprika, brown sugar, salt and pepper in a small bowl until well combined.
- Pat the chicken breasts dry with paper towels, brush them with olive oil, then rub the pumpkin spice mixture all over both sides.
- Leave the chicken to marinate for 30 minutes at room temperature while the grill heats up.
- Heat the grill or grill pan over medium-high heat. Place the chicken on the grill and cook for 6–7 minutes per side, until the grill marks are dark and an instant-read thermometer reads 74°C (165°F) in the thickest part.
- Transfer the chicken to a board and rest for 5 minutes before slicing — this keeps the juices in the meat.
- Slice against the grain and serve with cinnamon sticks and a small pumpkin on the side, if you like.
Tips
- Don’t skip the 30-minute marinade — the rub needs time to flavour the chicken, and the brown sugar helps the outside caramelise.
- Use an instant-read thermometer — chicken breasts dry out fast once they pass 74°C (165°F), so pull them off as soon as they hit it.
- Rest for the full 5 minutes. Slicing straight off the grill spills the juices onto the board.
- The pumpkin spice rub grilled chicken keeps 3 days in the fridge. Slice it cold for salads and wraps, or warm it gently in a low oven.
Estimated nutrition per serving
| Nutrient | Amount per serving |
|---|---|
| Calories | 390 |
| Protein | 44g |
| Carbohydrates | 5g |
| Fat | 14g |
These are estimated macros based on standard ingredient values, not lab-measured results.
More high-protein recipes to try
- High Protein Pumpkin Cream Sauce Chicken Breast — 42g Protein
- High Protein Maple Dijon Glazed Chicken Thighs for Thanksgiving
- High Protein Healthy Thanksgiving Chicken Pot Pie Soup — 35g Protein
FAQ
What makes this pumpkin spice rub grilled chicken different from plain grilled chicken? The pumpkin spice rub — cinnamon, nutmeg, ginger, allspice and paprika with a little brown sugar — gives it warm, sweet-savoury Thanksgiving flavour, and the sugar helps the outside caramelise on the grill.
Can I make pumpkin spice rub grilled chicken without a grill? Yes. A cast iron grill pan on the hob works just as well, or use a regular heavy skillet over medium-high heat — you won’t get the same grill marks, but the flavour will be just as good.
How long should I marinate the chicken? 30 minutes is enough for the rub to work its way in. You can go up to 4 hours in the fridge if you want a stronger flavour — just bring the chicken back to room temperature for 15 minutes before grilling.
Can I make the pumpkin spice rub ahead? Yes. Mix a double batch and keep the extra in a sealed jar for up to 3 months — it is lovely on roasted squash, sweet potatoes and pork chops too.
Pumpkin Spice Rub Grilled Chicken Thanksgiving Week Dinner
Equipment
- A grill or cast iron grill pan for cooking the chicken with real grill marks
- An instant-read meat thermometer for checking the chicken is cooked through
- A small bowl for mixing the pumpkin spice rub
- Tongs for turning the chicken without piercing it
Ingredients
- 4 boneless, skinless chicken breasts about 700g / 1.5 lb
- 2 tbsp olive oil
- 1 tbsp brown sugar
- 2 tsp ground cinnamon
- 1 tsp ground nutmeg
- 1 tsp ground ginger
- 1/2 tsp ground allspice
- 1 tsp smoked paprika
- 1 tsp salt
- 1/2 tsp black pepper freshly ground
Instructions
- Mix the cinnamon, nutmeg, ginger, allspice, paprika, brown sugar, salt and pepper in a small bowl until well combined.
- Pat the chicken breasts dry with paper towels, brush them with olive oil, then rub the pumpkin spice mixture all over both sides.
- Leave the chicken to marinate for 30 minutes at room temperature while the grill heats up.
- Heat the grill or grill pan over medium-high heat. Place the chicken on the grill and cook for 6–7 minutes per side, until the grill marks are dark and an instant-read thermometer reads 74°C (165°F) in the thickest part.
- Transfer the chicken to a board and rest for 5 minutes before slicing — this keeps the juices in the meat.
- Slice against the grain and serve with cinnamon sticks and a small pumpkin on the side, if you like.
Notes
Instant Read Meat Thermometer
the only reliable way to know the chicken is done without drying it out.
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