Description
This recipe for Perfect 20-Minute Oven-Baked Chicken Breasts delivers juicy, flavorful chicken with an easy-to-make spice rub. The chicken is pounded to an even thickness for uniform cooking and baked at a high temperature for a quick and delicious dinner or meal prep option. Fresh herbs add a bright garnish, and using foil-lined baking sheets simplifies cleanup.
Ingredients
Scale
Chicken
- 3 pounds boneless skinless chicken breasts (about 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
Optional Garnish
- 1 to 2 teaspoons finely minced fresh herbs (parsley, cilantro, basil)
Instructions
- Preheat Oven: Preheat your oven to 425 degrees Fahrenheit, using convection if available, and line a baking sheet with aluminum foil for easier cleanup.
- Pound Chicken: Place the chicken breasts on the baking sheet and pound them to an even thickness using a wine bottle, meat tenderizer, rolling pin, or heavy pan. The goal is uniform thickness to ensure even cooking, not to make them very thin.
- Season Chicken: Drizzle olive oil evenly over both sides of the chicken breasts, then generously season with kosher salt and freshly ground black pepper. Set aside briefly.
- Prepare Dry Rub: In a small bowl, mix together the brown sugar, chili powder, paprika, cumin, garlic powder, and cayenne pepper. Stir to combine.
- Apply Rub: Spoon the dry rub evenly over both sides of the chicken breasts, adding a bit more to the top side than the bottom.
- Bake Chicken: Place the baking sheet in the oven and bake the chicken for about 20 minutes, or until the internal temperature reaches 165 degrees Fahrenheit and the chicken is cooked through.
- Rest Chicken: Remove the chicken from the oven and let it rest for 5 to 10 minutes, tented with foil if desired to keep warm. Resting helps retain juices and moisture.
- Garnish and Serve: Optionally garnish with finely minced fresh herbs like parsley, cilantro, or basil before serving. Slice and enjoy, or store in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 4 months.
Notes
- The brown sugar in the rub can cause the edges to darken or burn slightly, but since the chicken cooks in about 20 minutes, this is manageable and usually affects only the runoff on the baking sheet.
- Lining the baking sheet with aluminum foil is highly recommended to catch juices and drippings for easy cleanup, preventing sticky burnt bits on the pan.
Nutrition
- Serving Size: 1 serving
- Calories: 280 kcal
- Sugar: 5 g
- Sodium: 350 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 9 g
- Trans Fat: 0 g
- Carbohydrates: 8 g
- Fiber: 1 g
- Protein: 35 g
- Cholesterol: 90 mg
