Few meals balance health, simplicity, and flavor as perfectly as oven-baked chicken breast. Whether you are a beginner cook or a seasoned home chef, this dish can be your go-to protein. Many people avoid cooking chicken breast because it easily dries out. However, when baked correctly, it turns out juicy, tender, and bursting with flavor. In this guide, you will learn exactly how to prepare oven-baked chicken breast with precision, including measured ingredients, detailed instructions, tips for perfect results, variations, storage methods, and serving ideas. By the end, you will have everything you need to make this dish part of your weekly rotation.
Ingredients
To ensure consistency, use precise measurements:
-
4 boneless, skinless chicken breasts (about 6–7 ounces each)
-
2 tablespoons olive oil
-
1 teaspoon kosher salt
-
½ teaspoon black pepper
-
1 teaspoon garlic powder
-
1 teaspoon onion powder
-
1 teaspoon smoked paprika (or regular paprika if preferred)
-
½ teaspoon dried thyme (optional for added aroma)
-
½ teaspoon dried oregano (optional for extra flavor)
Optional garnish: fresh parsley or lemon wedges
Step-by-Step Instructions
Step 1: Preheat the Oven
Set your oven to 425°F (220°C). A higher baking temperature helps seal in juices and reduces the risk of overcooking.
Step 2: Prepare the Chicken
Pat each chicken breast dry with paper towels. Removing excess moisture ensures the seasoning sticks and prevents steaming.
Step 3: Flatten for Even Cooking
Place the chicken breasts between two sheets of parchment paper or inside a plastic bag. Use a meat mallet or rolling pin to pound them to an even thickness, about ¾ inch. This prevents some pieces from overcooking while others stay undercooked.
Step 4: Season the Meat
Drizzle olive oil over the chicken and rub it in evenly. Mix the salt, pepper, garlic powder, onion powder, paprika, thyme, and oregano in a small bowl. Sprinkle this seasoning mix over both sides of the chicken and rub it in gently with your hands.
Step 5: Arrange on Baking Sheet
Line a baking sheet with parchment paper or lightly grease it with oil. Place the chicken breasts with enough space between them to allow even airflow.
Step 6: Bake
Bake in the preheated oven for 18–20 minutes, depending on thickness. The internal temperature should reach 165°F (74°C). Use an instant-read thermometer for accuracy.
Step 7: Rest the Chicken
Remove the baking sheet from the oven. Let the chicken rest for 5 minutes before slicing. Resting allows juices to redistribute, keeping the meat moist.
Tips for Perfecting the Dish
-
Use a thermometer: Overcooking is the main reason chicken dries out. Always check internal temperature.
-
Pound evenly: Flattening ensures consistent cooking and prevents tough, dry edges.
-
Oil helps seal in juices: Olive oil adds moisture and helps spices stick.
-
Rest after baking: Never skip this step; it makes a noticeable difference in tenderness.
-
Don’t overcrowd: Leave space on the baking sheet so hot air circulates evenly.
Conservation and Storage
-
Refrigeration: Store leftovers in an airtight container for up to 4 days. Allow the chicken to cool before sealing.
-
Freezing: Wrap each breast individually in plastic wrap, then place them in a freezer-safe bag. Freeze for up to 3 months.
-
Reheating: Thaw overnight in the fridge if frozen. Reheat in the oven at 300°F (150°C) for 10–12 minutes or until warmed through. Avoid microwaving, as it can dry the chicken.
Variations
-
Herb and Lemon Chicken: Add fresh lemon juice and zest with herbs like rosemary and parsley.
-
Spicy Cajun Style: Replace paprika with Cajun seasoning and add cayenne pepper.
-
Garlic Butter Chicken: Melt 2 tablespoons of butter with minced garlic and drizzle it over the chicken before baking.
-
Parmesan Crusted Chicken: Mix grated Parmesan with breadcrumbs and coat the chicken before baking.
-
Honey Mustard Glaze: Brush chicken with a mix of honey and Dijon mustard during the last 5 minutes of baking.
Serving Suggestions
-
With Vegetables: Pair with roasted broccoli, carrots, or green beans for a balanced meal.
-
Over Salads: Slice thin and serve over Caesar salad or a mixed green salad for added protein.
-
With Grains: Combine with quinoa, brown rice, or couscous for a hearty dish.
-
In Wraps or Sandwiches: Use cold leftovers in a wrap with lettuce, tomato, and a light sauce.
-
With Pasta: Serve with a creamy Alfredo or a light tomato-based sauce for a filling dinner.
Conclusion
Oven-baked chicken breast is not just a simple recipe—it is a foundation for countless meals. With the right temperature, seasoning, and preparation, you can achieve tender, juicy chicken every time. Its versatility means you can adapt the flavors to fit your preferences, from spicy Cajun to lemon herb. Storage and reheating are straightforward, making it a practical choice for meal prep. By mastering this method, you gain a reliable and flavorful protein that pairs with nearly any side or dish.
This dish proves that healthy cooking does not have to compromise taste. Once you try it, oven-baked chicken breast will quickly become a staple in your kitchen.
Print
Oven Baked Chicken Breast Recipe
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Diet: Gluten Free
Description
Juicy, tender oven baked chicken breast made with simple spices and olive oil. Perfect for healthy weeknight dinners or meal prep.
Ingredients
-
4 boneless, skinless chicken breasts (about 6–7 oz each)
-
2 tablespoons olive oil
-
1 teaspoon kosher salt
-
½ teaspoon black pepper
-
1 teaspoon garlic powder
-
1 teaspoon onion powder
-
1 teaspoon smoked paprika
-
½ teaspoon dried thyme (optional)
-
½ teaspoon dried oregano (optional)
-
Fresh parsley or lemon wedges for garnish (optional)
Instructions
-
Preheat oven to 425°F (220°C).
-
Pat chicken breasts dry with paper towels.
-
Pound chicken to even thickness (about ¾ inch).
-
Rub with olive oil. Mix spices and coat chicken evenly.
-
Place on lined baking sheet with space between pieces.
-
Bake for 18–20 minutes until internal temperature reaches 165°F (74°C).
-
Rest for 5 minutes before slicing.
Notes
-
Use a meat thermometer for accuracy.
-
Resting prevents juices from escaping.
-
Store leftovers in the fridge up to 4 days or freeze up to 3 months.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 chicken breast (about 6 oz cooked)
- Calories: 280 kcal
- Sugar: 0 g
- Sodium: 480 mg
- Fat: 11 g
- Saturated Fat: 2 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 1 g
- Fiber: 0 g
- Protein: 43 g
- Cholesterol: 120 mg
Keywords: oven baked chicken breast, juicy chicken, healthy baked chicken