Juicy oven baked chicken breast
Here is a recipe on how to make juicy oven baked chicken breast with simple steps and useful tips. It is effortless, easy to make, extremely versatile, keto-friendly, and delicious. No more boring and dry chicken breasts!
Table of Contents
Why you will love this recipe!
- Easy-to make, effortless recipe
- Delicious, savory, salty and flavourful
- Juicy and tender chicken breast
- Perfect for meal preparation
- Versatile
- Gluten-free, sugar-free, dairy-free
- Keto-friendly, low in carbs
How to make juicy oven baked chicken breast?
Ingredients
2 large boneless skinless chicken breast– approximately 300 g (11 oz) each. Feel free to use more or less chicken breast, adjusting the other ingredients accordingly. If you increase the amount of chicken, slightly extend the baking time to ensure thorough cooking.
1/2 tbsp. extra virgin olive oil
2 tsp. salt
2 tsp. paprika
2 tsp. garlic powder
1/4 tsp. grounded black pepper
Equipment
Baking Form – use a big enough baking form so the chicken won’t overlap.
Parchment Paper/Foil to save all the juices and prevent sticking.
Small Bowl for mixing the spices.
Instant Thermometer (optional). It is recommended to use an instant thermometer to achieve the best results and accurately measure the temperature of the chicken.
Step-by-step instructions
First, remove the chicken from the fridge and let it sit on the countertop for 15 minutes.
2. Preheat the oven to 230°C (446°F).
3. Meanwhile, in a small bowl, mix the spices.
4. Next, pat the chicken breast with a paper towel to remove excess moisture.
5. Then, place the chicken breast between two sheets of plastic wrap and use a meat mallet or a rolling pin to pound the thick part to even thickness.
6. After that, lightly oil the chicken breasts, then season them with salt, and rub them with the spices on both sides.
7. Finally, bake the chicken for 15-20 minutes, depending on the size of the breasts.
8. Once the time is over, use a digital thermometer to check the temperature in the thickest part of the chicken breast. If it reads 69-71°C (157-159°F), remove the chicken from the oven. If not, bake for a few more minutes and check again. Alternatively, if you don’t have a digital thermometer, use a knife to check for clear juices without any pinkness. If needed, continue baking for a few more minutes.
9. Once done, remove the chicken from the oven, and allow it to rest for 5-10 minutes.
How long should I bake chicken breast?
To achieve juicy and tender chicken breasts when baking at 230 degrees Celsius ( 446 degrees Fahrenheit), the cooking time will depend on the thickness of the chicken breasts. Here’s a general guideline for baking chicken breasts at this temperature:
- If the chicken breasts are relatively thin (around 1.5 cm or 1/2 inch thick), baking time would be approximately 12-15 minutes.
- For thicker chicken breasts (around 2.5 cm or 1 inch thick), you may need to bake them for about 17-20 minutes.
I baked my large 300 g (11 oz), around 2.5 cm or 1 inch thick chicken breast for 17 minutes under 230 degrees C (446 F).
After 17 minutes the instant thermometer showed 69 degrees C (157 F) and I removed it from the heat.
In a couple of minutes the internal temperature reached 74 degrees C (166 F), so it’s an even higher recommended temperature.
Tips for the best oven baked chicken breast
- Bring the chicken to room temperature. Avoid baking cold chicken, as it can result in uneven cooking. Let the chicken sit on the countertop for 15 minutes after taking it out of the fridge.
- Pat the chicken dry. Use a paper towel to remove excess water from the chicken breast. This helps in achieving better browning and prevents steaming.
- Flatten the chicken. Pound the chicken breast to flatten it slightly. This step ensures more even baking and reduces the risk of overcooking the outside while the inside is still undercooked.
- Season generously and high. Season the chicken breasts generously and high with your desired spices and salt. This ensures even distribution of spices, and salt, and helps to achieve more uniformly seasoned chicken.
- Avoid overcrowding. Use a large enough baking sheet to ensure the chicken breasts have enough space without overlapping. Overcrowding can lead to uneven cooking.
- Rest the chicken. After baking, let the chicken breasts rest for 5-10 minutes before slicing or serving. Resting allows the juices to redistribute within the meat, resulting in a juicier final product.
- Use baking paper/ foil. Line the baking tray with parchment paper/ foil. This helps collect the chicken juices as the breasts cook and rest. The collected juices can be spooned over the hot chicken, creating a light gravy and adding extra flavor.
FAQ
What is carryover cooking or why you should remove chicken earlier?
Carryover cooking is a phenomenon that occurs in chicken breasts after it’s removed from a heat source. When the chicken breast is cooked, its internal temperature continues to rise even after taking it off the heat due to residual heat from the outer layers. Remember, that the higher temperature leads to more carryover cooking.
This can result in perfectly cooked and juicy chicken breast when monitored with a meat thermometer.
To prevent overcooking, remove the chicken breast a few degrees below the target temperature and let it rest for a few minutes, allowing carryover cooking to complete the doneness and redistribute the juices for a delicious outcome.
For more information read this useful article: Chicken Internal Temps: Everything You Need To Know
When the chicken breast is ready and how to check it?
Using a digital thermometer:
- Insert the thermometer to the thickest part of the chicken breast and check the temperature. If it is 69 -71 C (157-159 F), remove the chicken from the oven. If not, bake for a few minutes longer and check again.
Using a knife:
- If you don’t have a digital thermometer, use a knife to poke into the thickest part of the chicken breast. Check if the juices run clear without any pinkness. If it is not ready yet, continue to bake for a few more minutes.
How to cut baked chicken breast into slices?
Look closely at the chicken breast to identify the direction of the grain. The grain refers to the natural lines or fibers running across the meat. It’s important to cut against the grain to ensure the slices are tender and easy to chew.
Slice Across the Grain. Position the chicken breast horizontally on a cutting board. Use a sharp knife to cut the breast perpendicular to the grain. This means you’ll be cutting through the longest part of the breast, across the natural fibers.
Watch this video for a better visualization.
Video recipe
Side Dishes to Serve with Chicken Breast
To make the chicken breast more keto-friendly, you can add healthy fats, fat-rich sauces, and dips or enjoy it in these recipes:
- Caesar salad. This is my favorite way of eating baked chicken breast.
- Serve with a fresh simple salad. Check out these simple salad recipes: cucumber salad and arugula salad.
- Chicken Lettuce Wraps. Spread cream cheese on lettuce leaves, add chicken slices,quick pickled red onions, fried mushrooms with bacon and onions, or any other desired filling.
- Chicken Cauliflower Fried Rice. Chop baked chicken breast into small pieces and stir-fry it with cauliflower rice, diced carrots, peas (in moderation), and scrambled eggs. Season with soy sauce or coconut aminos and garnish with chopped green onions.
- Chicken Pesto Zoodles. Slice baked chicken breast and toss it with zucchini noodles (zoodles) and a homemade keto-friendly pesto sauce made with basil, pine nuts, garlic, Parmesan cheese, and olive oil.
- Serve with Keto Vegetables. Pair chicken breast with keto-approved vegetables like broccoli, cauliflower, zucchini, asparagus, Brussels sprouts, or green beans. Roast or sauté the vegetables in olive oil or butter to create a tasty and balanced keto meal.
- Pair with comforting mashed cauliflower.
- Make delicious chicken cobb salad.
- Chicken sandwich with bell pepper. Cut the bell pepper in half and use it as your “bread.” Fill it with sliced or shredded baked chicken breast, salad leaves, cream cheese, cucumbers, and anything you want.
- Chicken Avocado Bowl. Dice baked chicken breast and mix it with diced avocado, cherry tomatoes, cucumber, and feta cheese. Drizzle with olive oil and sprinkle with salt, pepper, and fresh herbs like cilantro or basil for a quick and refreshing keto-friendly bowl.
Chicken breast: health benefits
Chicken breast offers several benefits for a keto diet, making it a popular and valuable protein source for those following low-carb, high-fat diets. Here are some of the benefits of including chicken breast in a keto diet:
- High Protein Content. Chicken breast is rich in protein, which is essential for maintaining and repairing body tissues, including muscles. On a keto diet, getting an adequate amount of protein is crucial for preserving muscle mass and supporting overall health.
- Low in Carbohydrates. One of the primary principles of the keto diet is to reduce carbohydrate intake to induce ketosis, a metabolic state where the body burns fat for fuel instead of carbohydrates. Chicken breast is naturally low in carbohydrates, making it an excellent choice for keto-friendly meals.
- Packed with Nutrients. Chicken breast contains essential vitamins and minerals, including B vitamins (B6, B12, niacin), phosphorus, selenium, and choline. These nutrients play vital roles in energy production, brain function, and maintaining healthy bones and teeth.
- Source of Healthy Fats. While chicken breast itself is lean and low in fat, the keto diet typically incorporates healthy fats from other sources. By cooking chicken breast in healthy fats like olive oil, coconut oil, or avocado oil, you can enhance the flavor and increase the fat content of the meal.
- Versatility. Chicken breast is incredibly versatile and can be used in various keto-dishes.
- Satiety and Weight Management: Protein-rich foods like chicken breast help promote feelings of fullness and satiety, which can be beneficial for managing hunger and reducing overall calorie intake. This can be particularly helpful for individuals on a keto diet aiming for weight loss or weight maintenance.
- Easily Accessible and Affordable. Chicken breast is widely available, making it a convenient and budget-friendly option for those on a keto diet.
When incorporating chicken breast into your keto meals, it’s essential to pair it with keto-friendly vegetables, fats, and seasonings to create balanced and flavorful dishes. Additionally, consider choosing organic or free-range chicken to minimize exposure to antibiotics and hormones that can be used in conventionally raised poultry.
Chicken Breast: nutritional value
Nutritional value
Total carbohydrate 3.2 g
Dietary fiber 1.1 g
Total sugars 0.9 g
Net carbs 2.1 g
Total fat 14.8 g
Saturated fat 1 g
Cholesterol 192 mg
Disclaimer: The nutritional value provided is based on general information and should not be considered as a substitute for professional dietary advice or medical guidance. The values are derived from reputable sources, such as food databases or nutritional labels, but there may be variations in nutrient content depending on factors such as brand, preparation methods, and serving sizes.
Try these keto recipes next:
Juicy oven baked chicken breast
Here is the recipe on how to make tender, juicy oven baked chicken breasts with simple steps and useful tips. No more boring and dry chicken breasts!
Ingredients
- 2 large boneless skinless chicken breasts, approximately 300 g (11 oz) each*
- 1/2 tbsp. extra virgin olive oil
- 2 tsp. salt or to taste
- 2 tsp. paprika
- 2 tsp. garlic powder
- 1/4 tsp. grounded black pepper
Instructions
1. Remove the chicken from the fridge and let it sit on the countertop for 15 minutes.
2. Preheat the oven to 230°C (446°F).
3. In a small bowl, mix the spices together.
4. Pat the chicken breast with a paper towel to remove excess moisture.
5. Place the chicken breast between two sheets of plastic wrap and use a meat mallet or a rolling pin to pound the thick part to even thickness.
6. Lightly oil the chicken breasts, then season them with salt and rub them with the spices on both sides.
7. Bake the chicken for 15-20 minutes, depending on the size of the breasts. See the notes** for additional guidance.
8. Use a digital thermometer to check the temperature in the thickest part of the chicken breast. If it reads 69-71°C (157-160°F), remove the chicken from the oven. If not, bake for a few more minutes and check again. Alternatively, if you don't have a digital thermometer, use a knife to check for clear juices without any pinkness. If needed, continue baking for a few more minutes.
9. Once done, remove the chicken from the oven, allow it to rest for 5 minutes, then serve.
Notes
*Feel free to use more or less chicken breast, adjusting the other ingredients accordingly. If you increase the amount of chicken, slightly extend the baking time to ensure thorough cooking.
** If the chicken breasts are relatively thin (around 1.5 cm or 1/2 inch thick), baking time would be approximately 12-15 minutes. For thicker chicken breasts (around 2.5 cm or 1 inch thick), you may need to bake them for about 17-20 minutes.