One of the most versatile and easy-to-make dishes is oven chicken breast. Baking chicken breasts in the oven is a simple yet effective method for getting juicy, tender chicken every time without the need for frying or grilling. Whether you’re meal prepping for the week or preparing dinner for the family, this recipe ensures perfectly seasoned, succulent chicken breast with minimal effort. It’s perfect for salads, sandwiches, or as a main dish served with your favorite sides.
Benefits of Oven Chicken Breast
Healthy and lean protein: Chicken breast is a great source of lean protein, making it an excellent choice for healthy meals.
Easy to prepare: This recipe requires minimal prep and cooking time, ideal for busy weeknights.
Customizable: You can easily adjust the seasonings and spices to match your preferences.
Moist and tender: The oven-baking method locks in moisture, ensuring that the chicken breast remains juicy without drying out.
Ingredients
To make the perfect oven chicken breast, you’ll need the following ingredients:
- 2 boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1/2 teaspoon onion powder
- 1/2 teaspoon dried thyme or oregano
- Salt and pepper, to taste
- Optional Add-Ins:
- Lemon juice for extra flavor
- Fresh herbs like parsley or rosemary for garnish
- Tools and Equipment
- Baking sheet: A rimmed baking sheet to prevent juices from spilling.
- Meat thermometer: To ensure your chicken is cooked to perfection.
- Aluminum foil or parchment paper: To line the baking sheet for easy cleanup.
- Tongs: For flipping the chicken breasts halfway through cooking.
Instructions
Preheat the oven: Set your oven to 400°F (200°C) and allow it to preheat while you prepare the chicken breasts.
Prepare the chicken: Pat the chicken breasts dry with paper towels. Drizzle olive oil over both sides, ensuring they are evenly coated. This helps the seasonings stick and promotes a crispy exterior.
Season the chicken: In a small bowl, mix the garlic powder, paprika, onion powder, thyme, salt, and pepper. Rub the seasoning mixture evenly over both sides of the chicken breasts.
Bake the chicken: Place the seasoned chicken breasts on a baking sheet lined with parchment paper or aluminum foil. Bake in the preheated oven for 18-22 minutes, depending on the size of the chicken breasts.
Check for doneness: Use a meat thermometer to check the internal temperature of the chicken. It should read 165°F (74°C) at the thickest part. If the chicken is not fully cooked, return it to the oven for a few more minutes.
Rest the chicken: Once the chicken is done, remove it from the oven and let it rest for 5 minutes. This allows the juices to redistribute, keeping the meat tender.
Serve: Slice and serve the oven chicken breast with your favorite sides, such as roasted vegetables, rice, or a salad.
Cooking Time
Preparation time: 5 minutes
Cooking time: 18-22 minutes
Total time: 25-27 minutes
Serving Suggestions
Salads: Slice the baked chicken and serve it over a bed of fresh greens with your favorite vegetables and dressing.
Sandwiches: Use the sliced chicken for a sandwich or wrap with lettuce, tomato, and a spread of mayo or mustard.
Low-carb meal: Pair the chicken breast with roasted veggies or cauliflower mash for a low-carb, keto-friendly option.
Rice or grain bowls: Serve over quinoa, brown rice, or couscous with a drizzle of your favorite sauce for a balanced meal.
Storage and Reheating
Storage: Store leftover chicken breasts in an airtight container in the refrigerator for up to 3 days.
Reheating: To maintain moisture, reheat the chicken in the oven at 350°F for about 10 minutes or microwave it for 1-2 minutes. Add a splash of chicken broth or water to keep it from drying out.
Nutritional Information (Per Serving)
Calories: 230
Protein: 27g
Fat: 9g
Carbohydrates: 1g
Fiber: 0g
Sugar: 0g
(Note: Nutritional values may vary depending on the size of the chicken breasts and the specific ingredients used.)
Chef’s Tips
Pound the chicken breasts: For even cooking, you can pound the chicken breasts to an even thickness before seasoning them. This prevents one side from overcooking while the other remains undercooked.
Marinate for extra flavor: If you have time, marinate the chicken breasts in olive oil, lemon juice, garlic, and herbs for 30 minutes to enhance flavor.
Use a meat thermometer: To avoid overcooking, always use a meat thermometer to check for doneness. Chicken breast should be cooked to an internal temperature of 165°F.
Broil for crispiness: For a slightly crispier exterior, you can switch the oven to broil for the last 2-3 minutes of cooking, but keep an eye on it to avoid burning.
Frequently Asked Questions
Can I bake frozen chicken breasts in the oven?
Yes, you can bake frozen chicken breasts in the oven. However, they will require a longer cooking time, around 30-40 minutes, depending on their size. Be sure to check the internal temperature to ensure they reach 165°F.
How do I keep oven chicken breasts from drying out?
To prevent chicken breasts from drying out, make sure to coat them in olive oil, season them well, and avoid overcooking. Letting the chicken rest after baking helps keep it juicy.
Can I bake bone-in chicken breasts in the oven?
Yes, bone-in chicken breasts can be baked in the oven, but they will require a longer cooking time. Adjust the baking time to about 30-35 minutes, checking the internal temperature to ensure it reaches 165°F.
Can I use this recipe for meal prep?
Absolutely! Oven chicken breast is perfect for meal prep. You can cook multiple breasts at once, slice them, and store them in containers for easy lunches or dinners throughout the week.
Conclusion
This oven chicken breast recipe is an easy, healthy, and versatile way to enjoy lean protein in your meals. Whether you’re preparing it for a quick weeknight dinner, meal prepping for the week, or making it for a family gathering, this method guarantees juicy, flavorful chicken every time. Give it a try and discover just how simple and delicious oven-baked chicken breast can be!