Many of my clients ask me questions about food prep, and baked chicken is a staple in most healthy diets, so I’m embarrassed it’s taken me this long to finally post a helpful recipe! I have to admit, I have gotten better at preparing this lean protein… I recall a friend feeling sorry for how I ‘had to eat’ after watching me pull bland chicken out of the oven one afternoon. There were many years when I made dry chicken more appetizing by adding mustard… but now I know that baked chicken doesn’t need sugary sauces to be moist and delicious!

I hope you find my post helpful, and please ask you to comment below if you do try it – good or bad, I appreciate the feedback!

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5 from 3 votes

Healthy Baked Chicken Breasts

Easy, delicious recipe for baked chicken breasts, perfect for healthy food prepping!
Prep Time5 mins
Cook Time20 mins
Resting Time10 mins
Total Time35 mins
Course: Main Course
Cuisine: American
Keyword: baked chicken, chicken breast, cooking light, food prepping chicken, lean meal, low calorie, tender chicken breast
Servings: 4
Calories: 282kcal

Ingredients

  • 4 boneless, skinless chicken breast
  • 2 tbsp coconut oil
  • 1 tsp salt or kosher salt
  • 1/2 tsp pepper optional
  • 1/2 tsp garlic powder optional
  • 1/2 tsp onion powder optional
  • 1/2 tsp cilantro, chili powder or paprika optional

Instructions

  • Preheat oven to 425-450 degrees. (Cooking chicken at higher temperature prevents it from drying out - bleech!)
  • Pound chicken breasts lightly so they are of even thickness, to tenderize meat and cook chicken more evenly. (Best method to pound chicken while keeping a clean kitchen, put chicken breasts in a sealed plastic bag or between two pieces of parchment paper.)
  • Rub chicken all over with coconut oil.
  • Whisky together seasoning and pat all over the chicken. (Flavour choices are listed in ingredients, or you can try another combination of spices you enjoy!)
  • Grease 13x9 inch (glass) baking dish with oil. Place the chicken breasts in, alternating their directions to snugly fit 4 pieces side by side. (Try not to overlap the meat.)
  • Roast in the oven at 450 degrees for about 20 minutes, depending upon thickness of the breasts. (General cooking guidelines: 6 ounce breasts:  15 minutes; 8 ounce breasts: 18 minutes; 12 ounce breasts: 25 minutes)
  • Turn on the broiler for the final few minutes of cooking time to boost presentation and give your chicken some colour.
  • Once chicken reaches 165 degrees F (the optimal temperature), remove from the oven, cover with tin foil and allow the chicken 10 minutes to rest before serving.
  • Serve hot or store for up to 4 days in the fridge - perfect for food prepping! These protein-packed snacks are easy to put on top of a salad, or alongside numerous side dishes. You can also freeze them in an airtight container for use within 6 months.

Notes

Nutritional Facts: 3.5 to 5 oz chicken breast; 282 cals: 30 g protein, 0 g carbs; 15 g fat (fat content is over-estimated)