Healthy Baked Chicken Breast (Juicy & Easy) Recipe
Introduction
This healthy baked chicken breast recipe is perfect for anyone seeking a juicy, flavorful, and easy-to-make meal. The brining step ensures tender meat, while simple seasonings add a delicious savory touch. It’s a foolproof method for weeknight dinners or meal prep.
Ingredients
- 4 8-oz boneless skinless chicken breasts
- 4 cups water
- 1/4 cup sea salt (or kosher salt)
- 2 tbsp olive oil
- 2 tsp Italian seasoning
- 1 tsp garlic powder
- 1 tsp sea salt
- 1/2 tsp paprika (or smoked paprika)
- 1/4 tsp black pepper
Instructions
- Step 1: To brine the chicken breasts, place them in a large bowl and add enough water to cover (about 4 cups). Stir in the 1/4 cup sea salt until mostly dissolved. Let the chicken sit in the brine for 10 minutes at room temperature, or up to 24 hours in the refrigerator.
- Step 2: Drain the salt water, rinse the chicken breasts under cold water, and pat them dry thoroughly with paper towels.
- Step 3: Preheat your oven to 450°F (232°C).
- Step 4: Arrange the chicken breasts in a baking dish so they sit without overlapping or just barely touching. Brush both sides with olive oil evenly.
- Step 5: Sprinkle both sides of each chicken breast with Italian seasoning, garlic powder, 1 tsp sea salt, paprika, and black pepper.
- Step 6: Bake in the preheated oven for 18-22 minutes, or until the chicken is firm, no longer pink inside, and reaches an internal temperature of 160-165°F (71-74°C). Keep in mind the temperature will rise about 5 degrees during resting. A probe thermometer can be helpful for accurate timing.
- Step 7: Remove the chicken from the oven, cover with foil, and let it rest for 5 minutes before serving or slicing to retain juiciness.
Tips & Variations
- For extra flavor, try marinating the chicken in lemon juice and herbs after brining before baking.
- Swap Italian seasoning for smoked paprika and chili powder for a smoky, spicy twist.
- If short on time, brine for at least 10 minutes; however, longer brining enhances tenderness.
- Letting the chicken rest after baking is key to keeping it juicy and easy to slice.
Storage
Store leftover baked chicken breasts in an airtight container in the refrigerator for up to 4 days. To reheat, warm gently in the microwave or oven until heated through, being careful not to overcook or dry out the meat. This chicken also freezes well for up to 2 months; thaw in the refrigerator before reheating.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I skip the brining step?
While you can skip brining, it helps retain moisture and keep the chicken juicy. Without it, the meat may cook faster but risk being a little drier.
What if I don’t have a meat thermometer?
You can cut into the thickest part of the chicken to check that it is no longer pink and the juices run clear. However, using a thermometer is the most reliable way to ensure perfectly cooked chicken.
PrintHealthy Baked Chicken Breast (Juicy & Easy) Recipe
This Healthy Baked Chicken Breast recipe delivers juicy, flavorful chicken with a simple brine and a blend of herbs and spices. Perfect for a quick and nutritious meal, this method ensures tender, moist chicken breasts every time with minimal effort.
- Prep Time: 10 minutes (plus up to 24 hours for brining)
- Cook Time: 18-22 minutes
- Total Time: 28 minutes to 24 hours 32 minutes (including brining)
- Yield: 4 servings 1x
- Category: Main Course
- Method: Baking
- Cuisine: American
- Diet: Low Fat
Ingredients
Brine
- 4 cups Water
- 1/4 cup Sea salt (or kosher salt)
Chicken
- 4 8-oz Boneless skinless chicken breasts
- 2 tbsp Olive oil
- 2 tsp Italian seasoning
- 1 tsp Garlic powder
- 1 tsp Sea salt
- 1/2 tsp Paprika (or smoked paprika)
- 1/4 tsp Black pepper
Instructions
- Brine the chicken: Place the chicken breasts in a large bowl and cover with about 4 cups of water. Add the 1/4 cup sea salt and stir to mostly dissolve. Let the chicken sit in this brine for 10 minutes at room temperature or up to 24 hours in the refrigerator to enhance moisture and flavor.
- Prepare the chicken: Drain the brining water, rinse the chicken breasts under cold water to remove excess salt, and pat them dry thoroughly with paper towels to ensure a good sear and even cooking.
- Preheat the oven: Set your oven to 450 degrees Fahrenheit (232 degrees Celsius) to ensure a hot environment for quick, even cooking that locks in juices.
- Season the chicken: Place the chicken breasts in a baking dish with room so they don’t overlap. Brush both sides with olive oil to help the seasoning stick and promote browning. Then sprinkle evenly on both sides with Italian seasoning, garlic powder, 1 teaspoon sea salt, paprika, and black pepper.
- Bake the chicken: Put the baking dish in the preheated oven and bake the chicken for 18-22 minutes. The chicken is done when it feels firm, is no longer pink inside, and has an internal temperature of 160-165°F (71-74°C). The internal temperature will rise slightly while resting.
- Rest before serving: Cover the chicken loosely with foil and let it rest for 5 minutes. This allows the juices to redistribute, resulting in moist and tender chicken breasts perfect for slicing or serving whole.
Notes
- For best results, use a probe thermometer to monitor the chicken’s internal temperature for perfectly cooked, juicy meat.
- Brining can be done up to 24 hours ahead in the refrigerator for enhanced flavor and moisture.
- Use smoked paprika for a subtle smoky flavor variation.
- Resting the chicken is crucial to keep it juicy and tender.
- If cooking multiple chicken breasts, ensure they are spaced so heat circulates evenly in the oven.
Keywords: baked chicken breast, healthy chicken recipe, juicy chicken breast, easy baked chicken, brined chicken
