People love rice for its versatility. It can be a great side dish that makes you feel full longer as well.
Here are a few ways to cook rice:
Steamed rice: A simple and quick side dish for those who are busy. You can prepare and let the rice cook while your chicken is baking.
Seasoned rice: The base is plain old steamed rice with a few tweaks to make it more flavorful. Experiment with your rice by adding salt, pepper, scallions, chicken broth, saffron, or butter when you cook.
Stir-fried rice: Works best with leftover cooked rice. For a simple stir-fried rice, you’ll need a bit of oil, minced garlic, and a pinch of salt and pepper.
Risotto: Though it takes the most effort to make, a delicious risotto pairs perfectly with our baked chicken breast. You can cook your risotto while your chicken is in the oven to save time.
To make risotto, you will need arborio rice. This Italian short-grain rice is super starchy— giving the risotto its signature creamy consistency.
For steamed, seasoned, or stir-fried rice, any type of rice will work just fine.
Meal Plan for Healthy Baked Chicken Breast
Although our healthy baked chicken breast already comes with asparagus and potatoes, it’s always better to have more vegetables.
We recommend serving these lean chicken breasts with a crunchy, tangy salad on the side. And today’s pick for the side dish is our very own broccoli salad.
Here are the nutrition facts for the meal:
How to Store Baked Chicken Breast
Baked chicken breasts tend to be dry when left in the fridge. Here’s how to store cooked chicken breast properly:
Do not cut your chicken. Slicing the chicken breast creates more surface area and makes the meat dry faster. You want to leave the chicken breast whole when you store it, if possible.
Wrap chicken breasts separately and tightly in parchment paper, aluminum foil, or plastic wrap.
Use an airtight container to store your chicken. If your chicken comes with vegetables, keep them in a separate container.
If you wrap and store carefully, cooked chicken breast can last from 3 to 5 days in the fridge.
How to Reheat Chicken Breast
Leftover poultry tends to be dry, especially after reheating. And it’s even harder when it comes to baked chicken breasts.
Here are a few tricks to heat up leftover chicken without making it dry:
Use the oven. This will ensure your chicken heats up more evenly than using a microwave. Preheat the oven to 350℉ and bake the chicken for 15-20 minutes.
Brush your chicken with olive oil, chicken broth, or its leftover sauce. This will create a shielding layer to trap the moisture inside the chicken.
Wrap the chicken tightly in either aluminum foil or parchment paper to prevent drying out. You can also put chicken in a baking dish, add ¼ cup chicken broth, wrap tightly with foil, and bake.
There are 136 calories per 4 oz of raw boneless skinless chicken breast.
For the amount, this is relatively low in calories. But why is chicken breast low in calories?
It’s because it doesn’t come with fatty skin. If you eat skin-on chicken breast, you will consume a lot more calories than you should.
And if you eat more calories than your body needs, your body stores the excess as body fat.
So, if you want to lose weight, boneless skinless chicken breast should be your go-to cut of meat.
2. How Much Protein Is in Chicken Breast?
There is 25.4g of protein in 4 oz of boneless skinless chicken breast.
So, if you have a 6-oz piece, it provides you with about 38g of protein. This is nearly 80% of an adult’s daily protein intake.
Chicken breast is a popular cut of meat among bodybuilders and fitness gurus.
Its high protein content helps build muscle mass and makes you feel full for longer. If you’re looking for an affordable source of protein, skinless chicken breast is your best bet.
There are 2.96g of total fat per 4 oz of skinless chicken breast. It also contains only 0.63g of saturated fat.
Since it’s so low in fat, this makes it the best candidate for any diet. And, you can add more fat into your meal later without worrying about over-consumption.
Since this data is based on raw, unseasoned chicken, it only contains 50.8mg of sodium. With its low sodium content, you can season the chicken to perfection without consuming too much sodium.
There are 0 grams of total carbohydrates in raw boneless skinless chicken breast. This is another great benefit of chicken breast.
It is also rich in protein and can keep you full, making it the best fit for any low-carb diet. You would want to increase your carb intake by adding something to the chicken for a rounded meal.
Raw chicken breast does not contain any sugar. So, if you’re on a zero-sugar diet like keto or Atkins, you can have chicken breast.
Lastly, it also has 0 grams of fiber.
Although chicken doesn’t contain fiber, you can find other sources of fiber like fruits and vegetables to go with it. Having vegetables with chicken will ensure you have a well-balanced meal as well.
We’ll discuss later what vegetables pair well with chicken.
Healthy Baked Chicken Breast Recipe
(5 from 10 votes)
Welcome to today’s healthy baked chicken breast recipe. It is no secret that chicken is a popular go-to protein for many home cooks.
The lean protein is quick to cook, affordable, versatile, and is very easy to incorporate into a variety of family favorites. Time to make them.
cook TIME 35 mins
prep TIME 10 mins
total TIME 45 mins
COURSE Main Course
CALORIES 507 kcal
1 tspgarlic powder
1 tspground black pepper
1 tspdried oregano
24 ozskinless boneless chicken breasts 4 medium
2 tbspolive oil
18 ozrusset potatoes peeled, cut into 1/2-inch chunks
2.5 tbspunsalted butter melted, divided
1.5 ozlemon 4 slices
16 ozfresh asparagus
1.5 ozgrated Parmesan cheese
2 tbspchopped parsley optional
In a bowl, combine paprika, garlic powder, ground black pepper, salt, and dried oregano. Mix to make a spice blend, divide it into 3 equal parts and put in 3 small bowls. Set aside.
Put a piece of chicken breast on a cutting board and cut three-quarters of the way into the chicken breast to create a pocket on the side. Repeat with the remaining pieces and put them on a lined baking pan. Arrange potatoes around the chicken.
Season the chicken with one-third of the spice blend and olive oil. Rub the chicken to distribute the seasoning evenly. Then, season the potatoes with another part of the spice blend and 1 ½ tablespoons of melted unsalted butter. Toss to coat evenly.
Meanwhile, put asparagus in a large plate. Drizzle the remaining 1 tablespoon of melted unsalted butter and sprinkle the rest of the spice blend on the asparagus. Mix to coat the seasoning evenly.
Preheat the oven to 375°F. Put the baking pan in the oven and bake for 20 minutes. Once the timer rings, take the pan out of the oven. Move the potatoes to one side of the pan and arrange the asparagus on the other side. Put lemon slices on the chicken. Put the pan back in the oven and bake for 10 minutes.
After 10 minutes, take the pan out. Move the lemon slices to the asparagus. Sprinkle grated parmesan cheese over the chicken and potatoes. Return the baking pan to the oven and bake for another 5 minutes.
Once the time is up, remove the chicken from the oven. Garnish with freshly chopped parsley. Transfer to a plate and serve.
Healthy Baked Chicken Breast Recipe
Amount Per Serving (1 serving)
Calories 507Calories from FDA
% Daily Value*
Saturated Fat 8g
Trans Fat 22g
Polyunsaturated Fat 2g
Monounsaturated Fat 9g
Vitamin A 1671IU
Vitamin C 22mg
* Percent Daily Values are based on a 2000 calorie diet.