Description
This recipe for Perfect 20-Minute Oven-Baked Chicken Breasts is a quick and easy way to prepare juicy, flavorful chicken using a simple spice rub and olive oil, baked to perfection in the oven. Perfect for a healthy and satisfying meal any day of the week.
Ingredients
Scale
Chicken
- 3 pounds boneless skinless chicken breasts, 4 extra-large breasts or 6 average
- 3 to 4 tablespoons olive oil
- Kosher salt, to taste
- Freshly ground black pepper, to taste
Dry Rub
- ¼ cup light brown sugar, packed
- 2 to 3 tablespoons chili powder
- 1 to 2 teaspoons paprika or smoked paprika
- 1 teaspoon cumin
- ½ teaspoon garlic powder
- ⅛ teaspoon cayenne pepper, optional and to taste
Garnish (Optional)
- 1 to 2 teaspoons finely minced fresh herbs (parsley, cilantro, basil)
Instructions
- Preheat Oven: Preheat your oven to 425F using convection if available. Line a baking sheet with foil for easier cleanup as recommended.
- Prepare Chicken: Place the chicken breasts on the baking sheet. Pound them to an even thickness using a meat pounder, rolling pin, wine bottle, or heavy frying pan so that they cook evenly.
- Season Chicken: Drizzle olive oil evenly over the chicken breasts and generously season both sides with kosher salt and freshly ground black pepper. Set aside.
- Make Dry Rub: In a small bowl, combine the brown sugar, chili powder, paprika, cumin, garlic powder, and cayenne pepper if using. Stir well to mix.
- Apply Rub: Evenly spoon the dry rub over both sides of the chicken breasts. Apply a little more rub on the top side than the bottom.
- Bake Chicken: Place the baking sheet in the oven and bake for about 20 minutes or until the chicken is cooked through to an internal temperature of 165F.
- Rest and Serve: Remove the chicken from the oven and allow it to rest covered loosely with foil for 5 to 10 minutes to lock in juices. Optionally garnish with finely minced fresh herbs before serving.
- Storage: Store leftover chicken airtight in the refrigerator for up to 5 days or freeze up to 4 months.
Notes
- The brown sugar in the rub may burn slightly due to high heat, but this usually happens around the time the chicken is done. The burnt spots mostly occur on the pan, not on the chicken.
- Lining the baking sheet with foil is highly recommended for easier cleanup because juices and sugars can become sticky and dark.
- Ensure even pounding of chicken breasts for uniform cooking; not too thin but consistent thickness is key.
- Use fresh herbs for garnish to add extra aroma and color for serving.
- Use a meat thermometer to ensure chicken reaches the safe internal temperature of 165F.
Nutrition
- Serving Size: 1 chicken breast
- Calories: 280 kcal
- Sugar: 3 g
- Sodium: 350 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 9 g
- Trans Fat: 0 g
- Carbohydrates: 9 g
- Fiber: 1 g
- Protein: 35 g
- Cholesterol: 90 mg
