Oven Baked Chicken Breast

My kitchen timer went off during a video call last Tuesday, and I realized I had finally cracked the code on chicken that doesn't taste like cardboard. For years, I overcooked every breast until it squeaked against my fork, convinced that pale pink meant certain doom. Then a friend who meal preps for marathons showed me the magic of even thickness and a good thermometer. Now this recipe is my Sunday ritual, and my Tupperware stack is actually exciting.

I made this for my brother when he visited last fall, and he actually asked for the recipe instead of just nodding politely. He is the kind of person who survives on protein bars and pessimism, so watching him go back for seconds felt like winning a small lottery. We ate it with roasted sweet potatoes and green beans, and the kitchen smelled like a restaurant that actually seasons its food. He texted me a photo of his own attempt two weeks later, proudly undercooked at 160 degrees, but learning.

Ingredients

• Boneless, skinless chicken breasts (6 to 8 oz each): Look for breasts that are similar in size so they cook evenly, and do not skip the pounding step or you will end up with dry edges and raw middles.
• Olive oil: This helps the spices stick and keeps the surface from drying out in the oven, plus it adds a subtle richness that butter haters will appreciate.
• Garlic powder: The lazy cook's best friend because it distributes perfectly and does not burn like fresh garlic does under high heat.
• Onion powder: It adds a savory backbone that makes the chicken taste more complex than the effort required.
• Paprika (smoked or sweet): Smoked paprika brings a campfire vibe, sweet paprika keeps it mellow, and either one adds a gorgeous color to the finished chicken.
• Dried oregano or Italian seasoning: A little herby note that makes everything feel more intentional and less like cafeteria food.
• Salt and black pepper: The foundation of all good cooking, and undersalting chicken is the fastest way to make it boring.
• Lemon slices and fresh parsley or cilantro (optional): Purely for looks and a bright finish, but they do make weeknight chicken feel like company came over.
• Simple Marinade ingredients (optional): If you have an extra 30 minutes, this marinade adds a tangy sweetness that makes the chicken taste like you planned ahead.

Instructions

Preheat and Prep Your Pan:

Set your oven to 400 degrees F and line a baking sheet with parchment paper so cleanup is as easy as crumpling up the paper. If you skip this step, you will be scrubbing baked on oil for longer than the chicken took to cook.

Even Out the Chicken:

Pat the breasts dry with paper towels, then place them between parchment or plastic wrap and gently pound them to about three quarters of an inch thick using a meat mallet or rolling pin. This is the single most important step because even thickness means even cooking, and it is weirdly satisfying to whack something after a long day.

Mix Your Seasoning:

In a small bowl, stir together the olive oil, garlic powder, onion powder, paprika, oregano, salt, and pepper until it looks like a fragrant paste. It should smell like the best version of a rotisserie chicken.

Coat the Chicken:

Rub the seasoning mixture all over both sides of each chicken breast, making sure to get into any crevices. Your hands will smell amazing, and you will want to season everything in your kitchen this way.

Arrange and Bake:

Place the chicken breasts in a single layer on your prepared baking sheet with a little space between them so the hot air can circulate. Bake for 18 to 22 minutes, checking with an instant read thermometer until the thickest part hits 165 degrees F.

Rest and Serve:

Pull the pan from the oven and let the chicken rest for 5 minutes before slicing so the juices redistribute instead of running all over your cutting board. Garnish with lemon slices and chopped parsley or cilantro if you are feeling fancy, then serve while it is still warm.

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This chicken showed up at my friend's potluck last spring, and I watched three people ask for the recipe before we even cleared the appetizers. It sat next to someone's elaborate layered dip and a store bought cheese tray, and it quietly won the night. One person admitted she usually hates chicken breast because it tastes like punishment, but she took home leftovers. That is when I knew this recipe had earned its place in my rotation.

Make It Your Own

Once you nail the basic version, this recipe becomes a blank canvas for whatever spices are calling your name. I have added cumin and chili powder for a Tex Mex vibe, swapped in thyme and rosemary when I wanted it to taste like a roast chicken, and even dusted it with curry powder when I was bored. The method stays the same, but the flavor can travel anywhere you want it to go. My favorite variation involves a little brown sugar mixed into the spice rub, which caramelizes just enough to add a sweet crust without tasting like dessert.

Storage and Meal Prep Magic

This chicken was basically designed for meal prep because it slices cleanly when cold and tastes just as good on day three as it does fresh. I cool it completely, then store it in airtight containers in the fridge for up to four days, stacking parchment between pieces if I am feeling organized. It goes into salads, wraps, grain bowls, or straight into my mouth over the sink at midnight. I have also frozen cooked slices for up to two months, thawing them in the fridge overnight before reheating gently in a skillet with a splash of broth.

Serving Suggestions and Pairings

This chicken plays well with just about everything in your kitchen, which is why it never gets boring. I have served it with roasted Brussels sprouts and sweet potatoes, piled it over lemony orzo, and tucked it into pita bread with cucumbers and tzatziki. It also makes a killer topping for Caesar salad, especially if you slice it while it is still a little warm so the dressing gets slightly melty.

• Try it with a simple arugula salad dressed in olive oil and balsamic for a light, punchy contrast.
• Serve it alongside roasted or steamed vegetables and a scoop of quinoa or rice for a balanced plate that takes zero brain power.
• Slice it thin and layer it into sandwiches with avocado, tomato, and a smear of pesto or mustard.

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Honestly, learning to bake chicken properly changed my weeknights more than any other single recipe. It is fast, flexible, and forgiving enough that even a distracted cook can pull it off, and it makes you feel like you have your life together even when you absolutely do not.

Recipe FAQs

→ How do I keep chicken breast from drying out?

Pounding the chicken to even thickness ensures uniform cooking, while the olive oil rub helps retain moisture. Avoid overcooking by using a meat thermometer and removing at 165°F.

→ What temperature should I bake chicken breast?

Bake at 400°F (200°C) for 18–22 minutes. This high heat creates a nice exterior while keeping the interior juicy.

→ Can I use chicken thighs instead?

Yes, chicken thighs work well and stay even juicier. Increase baking time by 5–7 minutes since thighs are thicker than breasts.

→ How long does this keep in the refrigerator?

Store cooled chicken in airtight containers for up to 4 days. It reheats beautifully in the microwave or can be eaten cold in salads.

→ What sides go well with this?

Pair with roasted vegetables like broccoli or Brussels sprouts, serve over rice, slice into salads, or use in sandwiches and wraps for easy lunches.