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Chicken

Healthy Baked Chicken Breast Recipe

5 from 10 votes
  • Chicken
  • Main Dishes
Prep Time 10 mins
Cook Time 35 mins
Servings 4 servings
Calories 507 kcal
Oven Baked Chicken Breast healthykitchen101 3
Jump to Recipe
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This healthy baked chicken breast recipe will always be one of our all-time favorites.

Chicken breast is a simple and versatile ingredient that everyone loves. However, it can be tricky to work with as it can become dry and bland easily.

Table of Contents
  • Is Baked Chicken Breast Healthy?
  • Ingredients for a Healthy Baked Chicken Breast Recipe
  • How to Make Baked Chicken Breasts in the Oven
  • How to Baked Chicken Breasts Recipe | 2-Minutes Video
  • How Long to Cook Chicken Breast in the Oven
  • What to Serve with Boneless Baked Chicken Breast Recipe
  • Meal Plan for Healthy Baked Chicken Breast
  • How to Store Baked Chicken Breast
  • How to Reheat Chicken Breast
  • Nutrition Facts

But don’t worry! You will never have a dry piece of chicken ever again with today’s easy, juicy, fail-proof recipe.

This one-pan chicken breast recipe only takes 10 minutes of prepping and 35 minutes in the oven. It’s all done in less than an hour.

And, this recipe is kid-friendly. They can have fun while helping you out in the kitchen.

But first, here is some useful information about today’s healthy recipe.

Is Baked Chicken Breast Healthy?

We are happy to announce that baked chicken breast is healthy. But how is it healthy?

Firstly, boneless skinless chicken breast is one of the healthiest meat options.

It’s super lean and packed with protein— perfect for almost any diet. Having a protein-rich meal can also give you a sense of satiety.

Some people may think that carbs are better filler than protein. But when you eat more protein, your body actually needs more time to digest than carbs.

And since the body needs more energy to digest all that protein, it will burn more calories as well.

This is also the reason why chicken breast is good for weight loss.

Secondly, to keep your chicken healthy and delicious, baking is one of the best options. You don’t need to use as much oil as you would if you deep-fried or stir-fried.

Using less oil in your recipe means you’ll consume less calories, saturated fat, and cholesterol. You will be eating healthier and cutting out excess fat.

But exactly how many calories and how much fat are there in chicken breasts? Let’s take a look at the nutritional contents and find out.

Ingredients for a Healthy Baked Chicken Breast Recipe

The ingredients for today’s healthy baked chicken breast recipe are simple. Let’s categorize them:

Ingredients for a Healthy Baked Chicken Breast
  • Main protein: boneless skinless chicken breast (of course).
  • Vegetables: russet potatoes and asparagus.
  • Fat: olive oil and unsalted butter.
  • Seasonings: paprika, garlic powder, black pepper, salt, and dried oregano. We also use grated Parmesan cheese to season the chicken and vegetables as well.
  • Garnishes: lemon slices and herbs. We’re using fresh parsley, but you can use thyme if you prefer.

For lean protein like chicken breast, you want to keep the seasoning blend simple. But simple doesn’t have to be plain and boring.

You can add paprika, cayenne pepper, dried herbs, garlic, or onion powder. Anything your heart desires to give the chicken more character.

As for the fat, both olive oil and butter can give more flavor to your chicken and veggies. Olive oil will also act as a shield to keep the chicken moist and juicy.

And last, but not least, adding lemon slices will give the chicken a hint of citrus freshness. You can put lemon slices on top of the chicken for visual effect and to prevent it from drying out, too.

You can customize the recipe to your preference. Use ingredients that complement each other and you will have a perfect chicken recipe.

Oven Baked Chicken Breast recipe by healthykitchen101

How to Make Baked Chicken Breasts in the Oven

Now that we’ve established how nutritious chicken breast is, here’s a brief run-down of how to cook baked chicken breasts.

Jump to Recipe
step 1 Mix the spice blend

Mix the spice blend: Combine paprika, garlic powder, ground black pepper, salt, and dried oregano. Divide into three equal parts.

step 2 Slice the chicken

Slice the chicken: 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.

step 3 Season the chicken and potatoes in a baking pan

Season the chicken and potatoes in a baking pan: Season chicken with one-third of the spice blend and olive oil. Season potatoes with another part of the spice blend and melted unsalted butter.

step 4 Season asparagus

Season asparagus: Put asparagus on a separate plate. Season with melted unsalted butter and the remaining spice blend.

step 5 bake in the oven

Bake in the oven: Bake chicken and potatoes in a preheated oven for 20 minutes.
After 20 minutes, take the baking pan out of the oven and put asparagus in the pan. Bake for another 10 minutes.

step by step healthy Baked Chicken Breast Recipe

Add cheese: Sprinkle grated parmesan cheese on top of the chicken and bake for 5 minutes.

step 7 Serve

Serve: Take the baking pan out of the oven. Put chicken, potatoes, and asparagus on a serving plate, garnished with fresh parsley.

See another simple, easy recipe for chicken breasts on the stovetop.

How to Baked Chicken Breasts Recipe | 2-Minutes Video

1. How Do You Make Chicken Breast Taste Good?

Here are a few tips to make the juiciest, tastiest chicken breast:

Cut into the chicken to create a pocket. You will later rub oil and seasonings into this pocket to marinate the chicken.

Make a diagonal incision when you cut into the chicken. This will create a downward slope inside the chicken.

When the chicken cooks and releases its juices, they will be drawn down the slope, helping to keep it moist.

Brush or rub oil on the chicken to keep it juicy.

Marinate the chicken for at least 5 minutes. If you’re busy, let it marinate ahead of time in the fridge for up to 2 hours.

Cover the chicken. You can wrap the whole baking tray tightly in aluminum foil and put it in to bake.

As mentioned, we also put lemon slices on top of the chicken breasts for an extra layer of covering.

How to Baked healthy Chicken Breasts

2. How to Bake Frozen Chicken Breast

If you forgot to thaw the chicken before cooking, you can still cook frozen chicken in the oven. Here’s how:

  1. Preheat your oven to 350℉ and bake your chicken for 30-45 minutes.
  2. Take the chicken out. Add vegetables to the sides of the baking tray and season both chicken and veggies.
  3. Bake again for 30-45 minutes or until the chicken is cooked through.

How Long to Cook Chicken Breast in the Oven

At 375℉

This recipe requires the meat to be cooked uncovered at 375℉ for 35 minutes in the oven.

However, the cooking time and temperature may vary depending on the size and thickness of the chicken breast. Different cuts of chicken affect the cooking time and temperature as well.

It can be tricky. But have no fear, we have a detailed article on how long to bake chicken.

You will master the skills of cooking chicken in no time.

But in the meantime, it’s best to use a meat thermometer to make sure that your chicken is perfectly cooked.

When using a meat thermometer, you want to insert it at the thickest part of the chicken. The internal temperature of cooked chicken should be at least 165°F.

If your chicken’s temperature is lower than that, put it back in the oven for another 5 minutes and then check again.

What to Serve with Boneless Baked Chicken Breast Recipe

Although baked chicken breast is delicious and healthy, it’s not a whole meal on its own. However, it’s super versatile so you can pair it with almost any other food.

Here are some of our recommendations:

1. Vegetables and Potatoes

Since you’re baking your chicken, it would be ideal to bake the vegetables on the same tray. You want to choose veggies that take about the same time to cook as the chicken.

What to Serve with Boneless Baked Chicken Breast Recipe

Here are a few vegetable options for this healthy baked chicken breast recipe:

  • Asparagus: Requires little preparation. You only need to rinse and cut off the fibrous ends before seasoning them.
  • Broccoli: When roasted, broccoli will become caramelized, crispy, and nutty. You can add garlic and parmesan cheese to make it more flavorful.
  • Mushrooms: You can add butter, parmesan, chopped parsley, and pepper to your roasted mushrooms. And if you love chicken and mushrooms, check out our healthy stuffed chicken breast recipe.
  • Brussel sprouts: Tend to have a nutty, charred, slightly bitter flavor with a crunchy and soft texture when roasted. They are a great fit for oven baked chicken.
  • Potatoes: Whether you’re using yukon gold, russet, or sweet potatoes, any variety will fit well with baked chicken.
  • Carrots: Are easy to prepare, yet taste amazing— making them a perfect side dish. For a simple seasoning, toss your carrots in olive oil, minced garlic, thyme, salt, and pepper.
  • Pumpkin: Roasted pumpkin can have a sweet taste, soft texture, and a thin crust. To season your pumpkin, drizzle olive oil and sprinkle over minced garlic, grated parmesan cheese, and pepper.
  • Onions: Roasted onions add a nice hint of sweetness to a savory dish. You can cut them into slices, wedges, or cubes.

An excellent place to start is with this Chicken and Cauliflower Recipe. A hearty dish that features crispy cauliflower.

2. Rice

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:

Recipes Course Calories Saturated fat Sodium
Baked Chicken Breast Main Dish 504 8.2 g 571 mg
Broccoli Salad Side Dish 244 2.7 g 253 mg
Total 748 10.9 g 824 mg
Nutritional values in this table vary somewhat to those below due to different app calculations. Read more...

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:

  1. 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.
  2. Wrap chicken breasts separately and tightly in parchment paper, aluminum foil, or plastic wrap.
  3. 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:

  1. 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.
  2. 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.
  3. 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.

And that’s how to reheat chicken breast properly.

For an even better treat, throw any leftover chicken breast into this healthy chicken and rice casserole and save yourself lots of effort!

Oven Baked Chicken Breast healthykitchen101 3

Healthy Baked Chicken Breast Recipe

5 from 10 votes
PRINT RATE Share on Facebook Share on Twitter Share on Pinterest
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.
Prep Time 10 mins
Cook Time 35 mins
Total Time 45 mins
Course Main Course
Cuisine American
Servings 4 servings
Calories 507kcal

Ingredients
 

  • 2 tsp paprika
  • 1 tsp garlic powder
  • 1 tsp ground black pepper
  • 1/2 tsp salt
  • 1 tsp dried oregano
  • 24 oz skinless boneless chicken breasts 4 medium
  • 2 tbsp olive oil
  • 18 oz russet potatoes peeled, cut into 1/2-inch chunks
  • 2 1/2 tbsp unsalted butter melted, divided
  • 1.5 oz lemon 4 slices
  • 16 oz fresh asparagus
  • 1.5 oz grated Parmesan cheese
  • 2 tbsp chopped parsley optional

Instructions
 

Prep

  • 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.
    step by step healthy Baked Chicken Breast Recipe Healthy Kitchen 101
  • 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.
    step by step healthy Baked Chicken Breast Recipe Healthy Kitchen 101
  • 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.
    step by step healthy Baked Chicken Breast Recipe Healthy Kitchen 101
  • 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.
    step by step healthy Baked Chicken Breast Recipe Healthy Kitchen 101

Cook

  • 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.
    step by step healthy Baked Chicken Breast Recipe Healthy Kitchen 101
  • 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.
    step by step healthy Baked Chicken Breast Recipe Healthy Kitchen 101
  • Once the time is up, remove the chicken from the oven. Garnish with freshly chopped parsley. Transfer to a plate and serve.
    step 7 Serve Baked Chicken Breast Recipe Healthy Kitchen 101

Video

Nutrition

Nutrition Facts
Healthy Baked Chicken Breast Recipe
Amount Per Serving (1 serving)
Calories 507 Calories from Fat 198
% Daily Value*
Fat 22g34%
Saturated Fat 8g50%
Trans Fat 1g
Polyunsaturated Fat 2g
Monounsaturated Fat 9g
Cholesterol 152mg51%
Sodium 571mg25%
Potassium 1411mg40%
Carbohydrates 32g11%
Fiber 5g21%
Sugar 3g3%
Protein 47g94%
Vitamin A 1671IU33%
Vitamin C 22mg27%
Calcium 157mg16%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.
Homemade Oven Baked Chicken Breast

Nutrition Facts

A medium boneless skinless chicken breast generally weighs about 6 oz, but it can vary from 4 to 8 oz.

Here are the nutrition facts per 4 oz of boneless skinless chicken breast:

  • Calories: 136
  • Protein: 25.4g
  • Fat: 2.96g
  • Sodium: 50.8mg
  • Carbohydrates: 0g
  • Sugar: 0g
  • Fiber: 0g
Nutrition facts

This nutritional data is from USDA Food Data Central. Let’s get into the details.

1. How Many Calories in Chicken Breast?

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.

3. Fats

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.

4. Sodium

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.

5. Carbs

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.

6. Sugar

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.

7. Fiber 

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.

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Luna Regina

Luna Regina

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Luna is the founder and chief recipe developer of Healthy Recipes 101. Apart from cooking, she also loves reading, programming, exploring the outdoors, and collecting useless facts about everything.

Comments/ Reviews

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Oven Baked Chicken Breast healthykitchen101 3
Healthy Baked Chicken Breast Recipe
Recipe Rating




Comments

  1. Denise Browning

    July 4, 2018 at 3:54 pm

    My type of meal, low carb and protein loaded. So yummy looking!

    Reply
    • Natalie Ellis

      July 5, 2018 at 2:58 am

      Thanks Denise! The chicken is specially tasty when we use with asparagus 🙂

      Reply
  2. Groovy Weeny

    July 9, 2018 at 7:59 am

    This one is so cost-efficiency, tbh. Took me about 30 mins – seemed pretty fit for a hurry evening. I was actually a bit dizzy looking at the instructions, but turned out it’s just plain through. Cool idea with quick steps and simple ingredients. Crispy on the outside and succulent on the inside.

    Reply
    • Natalie Ellis

      July 16, 2018 at 3:47 am

      You can see this is truly a hearty meal, so I think 30 min is worth it 😉
      Thanks for stopping by!

      Reply
  3. Lenny Frank

    July 9, 2018 at 8:00 am

    I had my third time dealing with chicken breasts, each was a different one. I’m not so used to kitchening, so honestly saying this recipe is a total effort saver! I kept to the recipe but played it a bit further with chipotle flakes. Thoroughly spicy, juicy and tender as I hoped for.

    Reply
    • Natalie Ellis

      July 16, 2018 at 3:52 am

      Glad it hepled you 🙂 Thanks for stopping by!

      Reply
  4. Valentina

    August 25, 2018 at 11:27 pm

    Wow! What a beautiful quick and easy dish! It looks absolutely scrumptious! 🙂

    Reply
  5. Linda Russell

    March 19, 2019 at 9:21 pm

    You did not give the brine recipe for the oven baked chicken breasts. Pls send. I can’t wait to try them.
    Thanks,
    Linda

    Reply
  6. Hannah

    January 20, 2020 at 5:31 pm

    I have cooked a ton of chicken but have never brined it. I am eager to try it and see the difference. These sheet pan dinners are a favorite for me I appreciate the tip to ensure the chicken comes out perfect. Thanks

    Reply
    • Luna Regina

      April 25, 2020 at 5:56 am

      Hi Hannah! Thanks for commenting! And we can’t wait to hear how chicken turned out!

      Reply
  7. Kaley

    February 16, 2020 at 3:21 am

    I am learning this thing called “Adulting“ and this was my first real dinner I made for myself. Steps were easy to follow. One thing I would add: “be sure to save the last bit of melted butter and seasoning mix, you’ll need it in the final steps! I had to make more seasoning mix/melt butter for this. Might just be my lack of following directions, though!

    Thank you for creating this! Really enjoyed eating a meal made by my “adult” self!

    Reply
    • Luna Regina

      April 25, 2020 at 5:56 am

      Hi Kaley, thank you for your comment! We glad you enjoyed this recipe. We have many more easy recipes to help you on your “adulting” journey. Good luck!

      Reply
  8. Maria

    April 3, 2020 at 7:30 am

    Hey, this chicken breast recipe is my kid’s favorite too. I liked the way you shared the recipe. For a long time, I was searching for a perfect recipe for breast chicken. Will try it soon. Keep sharing recipes like this.

    Reply
    • Luna Regina

      April 24, 2020 at 7:58 am

      Thanks for commenting! We glad you enjoyed it! We have lots of easy chicken breast recipes on our website, too. Check them out!

      Reply
  9. Upset

    April 23, 2020 at 8:24 pm

    My chicken is raw and my potatoes aren’t cooked 🙁

    Reply
    • Luna Regina

      November 6, 2020 at 7:42 am

      We’re so sorry to hear that. 🙁
      We’d like to suggest a few ways to prevent you from having to experience undercooked food:
      – Invest in an oven thermometer to make sure that your oven comes up to the right temperature.
      – Also invest in a food thermometer to read your meat internal temp. That way you can the doneness of the meat without having to cut into it.
      – Cooking time varies depending on different ovens and thickness of the meat. So if your meat is undercooked, put it back in the oven and cook for another 5 to 10 minutes and check for doneness again.
      – Check out our article article on how long to bake chicken. We have detailed demonstrations on how to bake different cuts of chicken at different temperature.

      Reply
  10. Dolores Darden

    August 26, 2020 at 2:58 am

    It really was simple and juicy! i loved it!

    Reply
  11. Shirley Holmes

    August 26, 2020 at 3:01 am

    Amazing flavor! It was a huge hit to my family.

    Reply
  12. Amanda Blake

    May 25, 2021 at 3:34 am

    This was easy and delicious! It will definitely become a staple. Plus…. Very few dishes with time to clean as you go!

    Reply
    • Luna Regina

      May 25, 2021 at 4:38 am

      Thank you for your support. We’re glad you enjoyed it! Stay tune for many more quick-and-easy, one-pan recipes!

      Reply
  13. Briana Kosmos

    June 21, 2021 at 9:00 am

    It was delicious, not to mention quick and easy! This will definitely be a regular meal we make in our home. We used spinach instead of asparagus, and it turned out super yummy!

    Reply
    • Luna Regina

      June 23, 2021 at 7:12 am

      Yay, Briana! I’m glad you loved it!

      Reply
  14. Sara

    September 4, 2021 at 7:39 pm

    Amazing and sooo helpful in a day work

    Reply
    • Luna Regina

      September 5, 2021 at 11:22 am

      Thanks, Sara!

      Reply
  15. Adriana

    February 6, 2022 at 1:55 pm

    Very good recipe! Super tasty chicken!

    Reply
    • Luna Regina

      February 7, 2022 at 8:08 am

      So glad you loved it!

      Reply
  16. Janet

    February 23, 2022 at 5:06 pm

    I have a chicken breast thawing for supper tomorrow and want to try this, but I want to substitute acorn squash for the potatoes. I have never cooked acorn squash before and wondering if it will cook in time or should I start it sooner. Thank you!

    Reply
    • Luna Regina

      February 25, 2022 at 6:48 am

      Sorry Janet, I haven’t cooked with acorn squash either. You’ll have to adjust the time as you experiment. Good luck!

      Reply
      • Crystal

        May 7, 2022 at 3:35 pm

        I’m going to try this tonight but don’t have lemon could you use limes?

        Reply
        • Luna Regina

          May 9, 2022 at 2:30 am

          Yes, absolutely!

          Reply
Lizzie Streit, MS, RDN, LD
Recipe developed by Luna Regina on June 8, 2021 Nutritionally reviewed by Lizzie Streit, MS, RDN, LD

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