FREE 5-Ingredient Recipe EBook
- I’m Kind Of Obsessed With This Healthy Baked Chicken Breast Recipe
- Ingredients & Substitutions
- How To Bake Chicken Breast In The Oven
- My Tips For The Juiciest Chicken
- Healthy Baked Chicken Breast (Juicy & Easy) Recipe card
- Seasoning Variations
- Serving Ideas
- More Healthy Chicken Breast Recipes
- Recipe Reviews
I’m Kind Of Obsessed With This Healthy Baked Chicken Breast Recipe
I said it — I’m kind of obsessed with this healthy baked chicken breast . We eat a lot of chicken in my house, so I get the opportunity to test a lot of oven baked chicken recipes , but I keep coming back to this one. It’s simple, it’s flavorful, it uses ingredients I always have around, and it’s super juicy. Oh, and baking chicken breasts at 450 degrees is super quick, too. Here’s how it checks all the boxes:
- Perfectly cooked, juicy chicken breasts – After hours of research and testing dozens of times, this is the best baked chicken breast recipe I’ve ever made. Even though it’s simple, my method will banish dry chicken from your house forever.
- Just 5 simple ingredients – Plus salt and pepper. That means the prep is super quick, yay!
- Faster bake time – Most healthy chicken breast recipes bake in an oven temperature range from 325 to 400 degrees F, but in my experience the best way to bake chicken breast is very high heat — 450. The shorter cook time gives less time for the moisture to evaporate from the chicken, for a juicier result.
- Healthy protein for anything – I make this often for I-don’t-know-what’s-for-dinner situations, as meal prep for lunch, and even to freeze for later.
The key to juicy baked chicken breasts is all about brining. Don’t worry, it’s super easy to do and takes only 10 minutes .
I use this method on lots of poultry recipes, including my air fryer chicken breast , 6-ingredient spinach stuffed chicken , fancy looking prosciutto wrapped chicken , cheesy asparagus stuffed chicken , and even spatchcock turkey — making them all juicy and extra flavorful.
And yes, it’s my best way to bake chicken breast in the oven, too. Make it with me!
“I made this healthy baked chicken one night this week and we both loved it! The breasts were very tasty and so moist inside. The seasoning was perfect, but next time I think I might try one of the seasoning variations. I served it with a small potato and a Caesar salad. I loved that it was a healthy meal and it didn’t take too long to fix… another hit in our household.”
-Sherry
More Reviews
Ingredients & Substitutions
Here I explain the best ingredients for my healthy baked chicken breasts recipe, what each one does, and substitution options. For measurements, see the recipe card .
- Chicken Breast – I developed this recipe for boneless skinless chicken breasts. Choose ones that are similar in size and thickness, so that they cook at the same rate. (I just pound them with the flat side of a meat mallet if the thickness is not the same.) If your chicken is frozen, you’ll need to thaw it first, but you can do this while brining. To cook other cuts, I’ve got other basic recipes for bone-in chicken breasts , crispy baked chicken thighs , baked chicken legs , and chicken leg quarters .
- Salt Water Brine – This is simply a combination of water and sea salt (or you can use kosher salt ). Brining is my secret to juicy baked chicken breast!
TIP: The key to a great chicken brine is the water and salt ratio.
You need 1/4 cup salt per quart (4 cups) of water. Do not skimp on the salt – this is important! Brining is chemistry. The salt solution will travel from the area of high salt concentration (outside the chicken) to low salt concentration (inside the chicken). This means more moisture in the chicken, and the salt also works to break down the chicken proteins, making them more tender.
- Olive Oil – Locks in moisture, adds flavor, and helps the seasonings stick. You can use any heat-safe oil, like avocado oil.
- Spices – My usual combo is Italian seasoning (my go-to dried herb mixture that includes oregano, marjoram, basil, thyme, rosemary, and sage), garlic powder , sea salt , black pepper , and paprika . See my variations below for more seasoning ideas!
How To Bake Chicken Breast In The Oven
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .
- Brine. Place chicken breasts in a large bowl with enough water to cover them. Add sea salt and stir to mostly dissolve. Brine at room temperature for 10 minutes, or up to 24 hours in the fridge.
- Brush with oil. While your oven preheats, remove the chicken from brine and pat dry with paper towels. Place it into a baking dish ( this is my favorite and I used it here). Brush both sides with olive oil. I used a different brush in the picture below, but now love these silicone brushes because they’re all one piece!
- Season. Sprinkle both sides of chicken with the spices.
- Cook. Bake chicken breasts in the oven until firm and no longer pink, and internal temperature reaches 160-165 degrees F with a meat thermometer. (It needs to reach 165, but see my tips below for why I usually pull it a little earlier.)
- Rest. Cover the cooked chicken with foil and rest for 5 minutes before serving or slicing.
My Tips For The Juiciest Chicken
- Don’t skip the brine. It’s optional for many of my other chicken breast recipes, but for this basic one, I highly recommend it. It’s the absolute best way to guarantee juicy results. Even 10 minutes makes a difference!
- You can brine for up to 24 hours. I often do this the day before, but longer than 24 hours will make the chicken mushy.
- Why pat dry? Even if you don’t brine, drying the chicken helps it stay juicy during baking. In fact, I do this with all my proteins.
- You might need more seasoning than you think, and salt is the most important. My usual rule of thumb for poultry is 1 teaspoon of salt per pound, but with the salt water brine in this chicken breast recipe, I used half of this amount. (For older versions of this recipe, I used the full amount and it was too salty.)
- You can pre-mix the spices if you like. Sometimes I do and sometimes I don’t. The advantage of mixing them in a small bowl first is you don’t have to measure half the amount of each to season each side.
- Don’t crowd the pan. Use a baking dish large enough for pieces to fit without touching, or just barely touching. ( This one is my favorite .) If the chicken breasts are too crowded, the cook time will be much longer and the chicken may dry out, plus it’ll cook unevenly. If you don’t have a large enough pan, use multiple pans. You could also use a large baking sheet (line with parchment paper or foil for easier cleanup).
- Use a meat thermometer. I always recommend this, but it’s especially important for baked chicken breast recipes, since this cut is naturally lean and most prone to drying out. I use and love this probe thermometer , which beeps at the right internal temperature and doesn’t require me to keep checking. A regular meat thermometer will work, though. Make sure to insert it into the thickest part of the chicken.
- For the juiciest results, stop baking a few degrees early. The USDA says to cook chicken breast until it reaches 165 degrees F, but the temperature will actually rise a few degrees after you take it out of the oven and let it rest. So, I typically take it out around 162 degrees and let it come to 165 while resting, to ensure an extra juicy chicken breast. Just double check before serving! This is the opposite of what I do for boneless chicken thighs (and other dark meat), which needs to reach at least 170 degrees F to get juicy.
- Resting is important, too. It lets the juices settle into the meat, so that they don’t leak out when you cut into it. If you skip this step, your chicken will taste more dry.
- Slice against the grain. Just like a good sirloin steak or ribeye , I always slice oven baked chicken breast recipes against the grain. This breaks up the muscle fibers, making every bite more tender.
Recipe Video
Ingredients
Tap underlined ingredients to see the ones I use.
Brined chicken
- 4 8-oz Boneless skinless chicken breasts ▢
- 4 cups Water ▢
- 1/4 cup Sea salt (or kosher salt) ▢
Preparation
- 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
Tap on the times in the instructions to start a kitchen timer.
- To brine the chicken breasts, place them in a large bowl with enough water to cover them (about 4 cups). Add sea salt and stir to mostly dissolve. Let sit for 10 minutes at room temperature, or for up to 24 hours in the refrigerator.
- Drain the salt water, rinse the chicken, and pat dry.
- Preheat the oven to 450 degrees F (232 degrees C).
- Place the chicken breasts into a baking dish large enough for the pieces to fit without touching, or just barely touching. Brush both sides with olive oil.
- Sprinkle both sides of the chicken with Italian seasoning, garlic powder, sea salt, paprika, and black pepper.
- Bake for 18-22 minutes , until firm and no longer pink, and internal temperature reaches 160-165 degrees F (71-74 degrees C). (Internal temperature will rise another 5 degrees when resting.) A probe thermometer like this is the best set-it-and-forget-it method because it will beep when ready, but an instant-read thermometer also works.
- Cover with foil and rest for 5 minutes before serving or slicing.
LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!
Maya’s Recipe Notes
Serving size: 1 chicken breast
- Tips: Check out my recipe tips above to help you get tender, juicy baked chicken breast every time, as well as a couple shortcuts.
- Variations: See my seasoning variations to make other flavors to go with different dishes.
- Store: Cool completely and place into an airtight container in the fridge. Leftovers will last up to 3-4 days.
- Meal prep: I love baked boneless chicken breast is very versatile for meal prep! You can make it ahead as your protein for lunch, or re-purpose it in casseroles (it’s perfect for my chicken bacon ranch casserole !), serve over salads , or add to soups .
- Reheat: To avoid drying out the chicken, I like to reheat it in a baking dish with a little broth at the bottom, covered loosely with foil. I recommend 15-20 minutes at 250 degrees F. The microwave will make it dry, but works in a pinch.
- Freeze: You can freeze baked chicken breast in a zip lock bag for up to 4 months. It’ll be less juicy, so I mainly do this to use in other recipes rather than to eat by itself.
📖 Want more recipes like this? Find this one and many more in my 30 Dinners In 30 Minutes and Healthy Ebook Bundle !
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
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Baked Chicken Breast
Seasoning Variations
I use this baked chicken breast recipe as my base for all kinds of flavors, depending on what I’m serving it with. The combo above is what I make most often because it goes with everything, but these are great for more punch:
- Add heat – If you want to keep my original spice mixture but like a kick, add 1/4 teaspoon of cayenne pepper or red pepper flakes, or 1 teaspoon of chili powder.
- Mexican – Swap all the spices with 1-2 tablespoons of taco seasoning or fajita seasoning . These are my faves when I’m making this healthy baked chicken breast to go with other Mexican recipes .
- Poultry flavor – For a comfort food vibe, use 2 teaspoons of my poultry seasoning instead of the Italian seasoning.
- Cajun – My husband’s favorite! Use Cajun seasoning in place of the spices (same amount as the Mexican version above).
- BBQ – After brining, brush the chicken with your favorite barbecue sauce (I use this sugar free BBQ sauce ). Bake, and baste with more sauce halfway through. If you want it even more caramelized, finish under the broiler for 5 minutes.
- Teriyaki – Use my instructions for BBQ sauce above, with teriyaki sauce instead.
- Lemon pepper – Like my lemon pepper wings , you can simply substitute all the spices in this baked chicken breast recipe with 1 tablespoon of lemon pepper seasoning . Or just make my lemon garlic chicken .
- Ranch – Use ranch seasoning instead of the Italian seasoning, or just follow my ranch chicken recipe .
Serving Ideas
Just about everything goes with my healthy baked chicken breast recipe! You can browse my healthy side dishes and salads , but here are some of my favorites:
- Veggies – Whip up my easy sauteed broccoli , air fryer carrots , or sauteed asparagus while you’re baking chicken breast in the oven. You can also roast zucchini or roast eggplant on the same pan — even though I usually bake those at 400, they do okay at 450 if I cut them a little thicker.
- Salad – Juicy baked chicken breast is my go-to for Cobb salad and chicken Caesar salad , but you can fan it over arugula salad or kale salad , too. I also love loaded cauliflower salad or creamy cucumber salad on the side.
- Starches – When I want something more hearty, I bake potatoes in the Instant Pot , roast potatoes in the air fryer , or make rice for my kids. My husband and I like lighter mashed cauliflower , zucchini noodles , or baked spaghetti squash .
More Healthy Chicken Breast Recipes
Healthy chicken breast doesn’t have to be boring! If you want something a little less basic, try one of my other baked chicken breast recipes that take them up a notch:
Free Printable: Low Carb & Keto Food List
- Want The Keto Cheat Sheet Printable PDF System?
- The Basic Keto Meal Formula
- Understanding Macros
- Keto Food Swaps
- Keto Food List
- Electrolyte Basics
- Keto Diet Types
- Want The Keto Cheat Sheet Printable PDF System?
- Recipe Reviews
Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.
You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).
Want The Keto Cheat Sheet Printable PDF System?
Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.
Get The Printable Keto Cheat Sheet System + EBooks (Only $37)
The Basic Keto Meal Formula
Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.
Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.
Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.
| Pick A Protein | Pick A Veggie | Add Fat |
|---|---|---|
| Beef Chicken Pork Eggs Lamb Turkey Fish Shellfish Protein powder Venison | Cauliflower Broccoli Zucchini Leafy Greens Cucumbers Brussels Sprouts Cabbage Asparagus Radishes Bell Peppers Jicama Celery | Butter Avocado Oil Cheese Bacon Avocado Lard Ghee Mayo Nuts MCT Oil |
Understanding Macros
Macros are macronutrients for short. They include fat, protein, and carbohydrates.
You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.
Carbs Are A Limit.
Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.
A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.
“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.
A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.
Protein Is A Goal.
Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].
“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.
Fat Is A Lever.
Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.
A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).
Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.
Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.
“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.
Keto Food Swaps
One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.
So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .
Keto Swaps For Breakfast
| Instead Of This… | Eat This |
|---|---|
| Pancakes | Almond flour pancakes or coconut flour pancakes |
| Oatmeal | Keto oatmeal with hemp seeds |
| Cinnamon rolls | Fathead cinnamon rolls |
| Cereal | Keto nut granola |
| Muffins | Almond flour muffins or coconut flour muffins |
| Donuts | Almond flour donuts |
| Scones | Almond flour scones |
| High-sugar smoothies | Smoothie with berries or avocado |
| Hash browns | Cauliflower hash browns |
| Breakfast casserole | Breakfast casserole with no potatoes |
| Egg whites | Whole eggs |
| Turkey bacon | Bacon |
| Waffles | Chaffles |
Keto Swaps For Bread
| Instead Of This… | Eat This |
|---|---|
| Bagels | Fathead bagels |
| English muffin | Almond flour English muffin |
| White bread | Keto white bread |
| Multigrain bread | Coconut flour bread with seeds |
| Tortillas for wraps | Coconut flour tortillas |
| Corn taco shells | Cheddar cheese taco shells |
| Burger buns | Oopsie rolls , portobello mushroom caps |
| Breadsticks | Cauliflower breadsticks |
| Biscuits | Almond flour biscuits |
| Cornbread | Almond flour cornbread |
| Croutons | Parmesan crisps |
| Rice | Cauliflower rice , konjac rice |
Keto Swaps For Meals & Side Dishes
| Instead Of This… | Eat This |
|---|---|
| Breaded wings | Crispy air fryer wings (unbreaded) |
| Low-fat meat & poultry | High-fat cuts, or cook low-fat cuts with fat |
| Mashed potatoes | Mashed cauliflower |
| Roasted potatoes | Roasted or fried radishes |
| Tacos | Taco salad |
| Pizza | Fathead crust , chicken crust , or cauliflower crust pizza |
| Lasagna | Eggplant lasagna |
| Potato salad | Cauliflower “potato” salad |
| French fries | Jicama , rutabaga , or zucchini fries |
| Tater tots | Cauliflower tots |
| Wraps | Lettuce wraps , almond flour tortillas |
| Sushi | Naruto-style or homemade rice-free sushi |
| Breaded chicken or fish | Breaded cuts with almond flour or pork rinds |
| Spaghetti | Zoodles , spaghetti squash , shirataki noodles, kelp noodles |
Keto Swaps For Snacks & Sauces
| Instead Of This… | Eat This |
|---|---|
| Nachos | Cheese crisps |
| High-sugar fruit | Berries & other keto fruits |
| Crackers | Almond flour crackers |
| Hummus | Cauliflower hummus |
| Soft pretzels | Fathead pretzels |
| Popcorn | Puffed cheese |
| Granola bars | Grain-free granola bars |
| Jam | Sugar-free berry chia jam |
| Sweet fruity yogurt | Full-fat plain Greek yogurt with berries |
| Sweet salad dressing | Ranch , blue cheese , or plain vinaigrette |
| Ketchup | Mustard and/or sugar-free ketchup |
| BBQ sauce | Sugar-free BBQ sauce |
| Sweetened peanut butter | Natural, sugar-free nut butters |
| Light mayo | Avocado oil mayo |
| Maple syrup | Sugar-free, maple flavored syrup |
| Potato chips | Zucchini chips , pepperoni chips , pork rinds |
Keto Swaps For Cooking & Baking
| Instead Of This… | Eat This |
|---|---|
| Sugar | Monk fruit or allulose |
| Powdered sugar | Powdered monk fruit or allulose |
| White flour | Almond or Coconut flour (use in tested recipes) |
| Making baked goods soft/chewy | Xanthan gum, flax seed meal, psyllium husk powder |
| Breadcrumbs | Pork rinds or almond flour |
| Margarine | Butter, coconut oil, or ghee |
| Vegetable oil | Olive or avocado oil |
| Bananas | Banana extract |
| Chocolate chips | Sugar-free chocolate chips |
| Cornstarch or flour roux | Xanthan gum or gelatin powder (used at the end) |
| Simple syrup | Dissolve monk fruit allulose blend in water over heat |
Keto Swaps For Drinks
| Instead Of This… | Eat This |
|---|---|
| Lemonade | Water with lemon |
| Soda | Flavored sparkling water |
| Milk | Almond milk, coconut milk, heavy cream |
| Latte | Butter coffee |
| Coffee creamer | Heavy cream |
| Sweet wine | Dry wine |
| Beer | Ultra light beer |
| Mixed drinks | Hard liquor with soda + lemon |
If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .
Keto Food List
When looking for a keto cheat sheet printable, the most-requested information is a keto food list.
The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!
Foods To Eat On Keto
- Leafy greens – Such as spinach, chard, and lettuce.
- Above-ground veggies – Such as peppers, zucchini, and cauliflower.
- Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
- Natural meats – Such as beef, lamb, and pork.
- Berries – Such as raspberries, blackberries, and strawberries.
- Avocados
- Unsweetened nut milks – Such as almond milk and coconut milk.
- Almond flour and coconut flour
- Eggs
- Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.
Foods To Avoid On Keto
- White flour & sugar
- Rice & grains – Such as barley, wheat, and corn.
- Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
- Cereal
- Processed food – Such as granola bars, candy
- Most fruit – Such as apples, bananas, and grapes
- Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
- Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
- Starchy veggies – Such as peas, carrots, and beets.
- Potatoes – Such as sweet potatoes and white potatoes.
That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:
Get The Keto Cheat Sheet System PDF (Only $37)
Electrolyte Basics
Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.
For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .
The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.
Here’s your keto diet cheat sheet for getting electrolytes from food:
| Sodium | Magnesium | Potassium |
|---|---|---|
| Bone broth Boullion cubes Bacon Salted nuts Pickles | Seaweed Seeds Nuts Avocado Leafy greens | Potassium chloride Avocado Bone broth Spinach Broccoli Mushrooms Beef Pork |
Keto Diet Types
People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.
Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.
Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!
- Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
- Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
- Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
- Low Carb – Up to 50-100g net carbs daily, less strict.
For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!
Want The Keto Cheat Sheet Printable PDF System?
Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.
Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)
Healthy Baked Chicken Breast (Juicy & Easy)
The BEST way to bake chicken breast, with simple ingredients! My juicy, healthy baked chicken breast recipe is fast, easy, and never dry.
Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/baked-chicken-breast-recipe/
Ingredients
Brined chicken
- 4 8-oz Boneless skinless chicken breasts
- 4 cups Water
- 1/4 cup Sea salt (or kosher salt)
Preparation
- 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
- To brine the chicken breasts, place them in a large bowl with enough water to cover them (about 4 cups). Add sea salt and stir to mostly dissolve. Let sit for 10 minutes at room temperature, or for up to 24 hours in the refrigerator.
- Drain the salt water, rinse the chicken, and pat dry.
- Preheat the oven to 450 degrees F (232 degrees C).
- Place the chicken breasts into a baking dish large enough for the pieces to fit without touching, or just barely touching. Brush both sides with olive oil.
- Sprinkle both sides of the chicken with Italian seasoning, garlic powder, sea salt, paprika, and black pepper.
- Bake for 18-22 minutes , until firm and no longer pink, and internal temperature reaches 160-165 degrees F (71-74 degrees C). (Internal temperature will rise another 5 degrees when resting.) A probe thermometer like this is the best set-it-and-forget-it method because it will beep when ready, but an instant-read thermometer also works.
- Cover with foil and rest for 5 minutes before serving or slicing.
Maya’s Recipe Notes
Serving size: 1 chicken breast
- Tips: Check out my recipe tips above to help you get tender, juicy baked chicken breast every time, as well as a couple shortcuts.
- Variations: See my seasoning variations to make other flavors to go with different dishes.
- Store: Cool completely and place into an airtight container in the fridge. Leftovers will last up to 3-4 days.
- Meal prep: I love baked boneless chicken breast is very versatile for meal prep! You can make it ahead as your protein for lunch, or re-purpose it in casseroles (it’s perfect for my chicken bacon ranch casserole !), serve over salads , or add to soups .
- Reheat: To avoid drying out the chicken, I like to reheat it in a baking dish with a little broth at the bottom, covered loosely with foil. I recommend 15-20 minutes at 250 degrees F. The microwave will make it dry, but works in a pinch.
- Freeze: You can freeze baked chicken breast in a zip lock bag for up to 4 months. It’ll be less juicy, so I mainly do this to use in other recipes rather than to eat by itself.
📖 Want more recipes like this? Find this one and many more in my 30 Dinners In 30 Minutes and Healthy Ebook Bundle !
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)
FREE 5-Ingredient Recipe EBook
- I’m Kind Of Obsessed With This Healthy Baked Chicken Breast Recipe
- Ingredients & Substitutions
- How To Bake Chicken Breast In The Oven
- My Tips For The Juiciest Chicken
- Healthy Baked Chicken Breast (Juicy & Easy) Recipe card
- Seasoning Variations
- Serving Ideas
- More Healthy Chicken Breast Recipes
- Recipe Reviews
I’m Kind Of Obsessed With This Healthy Baked Chicken Breast Recipe
I said it — I’m kind of obsessed with this healthy baked chicken breast . We eat a lot of chicken in my house, so I get the opportunity to test a lot of oven baked chicken recipes , but I keep coming back to this one. It’s simple, it’s flavorful, it uses ingredients I always have around, and it’s super juicy. Oh, and baking chicken breasts at 450 degrees is super quick, too. Here’s how it checks all the boxes:
- Perfectly cooked, juicy chicken breasts – After hours of research and testing dozens of times, this is the best baked chicken breast recipe I’ve ever made. Even though it’s simple, my method will banish dry chicken from your house forever.
- Just 5 simple ingredients – Plus salt and pepper. That means the prep is super quick, yay!
- Faster bake time – Most healthy chicken breast recipes bake in an oven temperature range from 325 to 400 degrees F, but in my experience the best way to bake chicken breast is very high heat — 450. The shorter cook time gives less time for the moisture to evaporate from the chicken, for a juicier result.
- Healthy protein for anything – I make this often for I-don’t-know-what’s-for-dinner situations, as meal prep for lunch, and even to freeze for later.
The key to juicy baked chicken breasts is all about brining. Don’t worry, it’s super easy to do and takes only 10 minutes .
I use this method on lots of poultry recipes, including my air fryer chicken breast , 6-ingredient spinach stuffed chicken , fancy looking prosciutto wrapped chicken , cheesy asparagus stuffed chicken , and even spatchcock turkey — making them all juicy and extra flavorful.
And yes, it’s my best way to bake chicken breast in the oven, too. Make it with me!
“I made this healthy baked chicken one night this week and we both loved it! The breasts were very tasty and so moist inside. The seasoning was perfect, but next time I think I might try one of the seasoning variations. I served it with a small potato and a Caesar salad. I loved that it was a healthy meal and it didn’t take too long to fix… another hit in our household.”
-Sherry
More Reviews
Ingredients & Substitutions
Here I explain the best ingredients for my healthy baked chicken breasts recipe, what each one does, and substitution options. For measurements, see the recipe card .
- Chicken Breast – I developed this recipe for boneless skinless chicken breasts. Choose ones that are similar in size and thickness, so that they cook at the same rate. (I just pound them with the flat side of a meat mallet if the thickness is not the same.) If your chicken is frozen, you’ll need to thaw it first, but you can do this while brining. To cook other cuts, I’ve got other basic recipes for bone-in chicken breasts , crispy baked chicken thighs , baked chicken legs , and chicken leg quarters .
- Salt Water Brine – This is simply a combination of water and sea salt (or you can use kosher salt ). Brining is my secret to juicy baked chicken breast!
TIP: The key to a great chicken brine is the water and salt ratio.
You need 1/4 cup salt per quart (4 cups) of water. Do not skimp on the salt – this is important! Brining is chemistry. The salt solution will travel from the area of high salt concentration (outside the chicken) to low salt concentration (inside the chicken). This means more moisture in the chicken, and the salt also works to break down the chicken proteins, making them more tender.
- Olive Oil – Locks in moisture, adds flavor, and helps the seasonings stick. You can use any heat-safe oil, like avocado oil.
- Spices – My usual combo is Italian seasoning (my go-to dried herb mixture that includes oregano, marjoram, basil, thyme, rosemary, and sage), garlic powder , sea salt , black pepper , and paprika . See my variations below for more seasoning ideas!
How To Bake Chicken Breast In The Oven
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .
- Brine. Place chicken breasts in a large bowl with enough water to cover them. Add sea salt and stir to mostly dissolve. Brine at room temperature for 10 minutes, or up to 24 hours in the fridge.
- Brush with oil. While your oven preheats, remove the chicken from brine and pat dry with paper towels. Place it into a baking dish ( this is my favorite and I used it here). Brush both sides with olive oil. I used a different brush in the picture below, but now love these silicone brushes because they’re all one piece!
- Season. Sprinkle both sides of chicken with the spices.
- Cook. Bake chicken breasts in the oven until firm and no longer pink, and internal temperature reaches 160-165 degrees F with a meat thermometer. (It needs to reach 165, but see my tips below for why I usually pull it a little earlier.)
- Rest. Cover the cooked chicken with foil and rest for 5 minutes before serving or slicing.
My Tips For The Juiciest Chicken
- Don’t skip the brine. It’s optional for many of my other chicken breast recipes, but for this basic one, I highly recommend it. It’s the absolute best way to guarantee juicy results. Even 10 minutes makes a difference!
- You can brine for up to 24 hours. I often do this the day before, but longer than 24 hours will make the chicken mushy.
- Why pat dry? Even if you don’t brine, drying the chicken helps it stay juicy during baking. In fact, I do this with all my proteins.
- You might need more seasoning than you think, and salt is the most important. My usual rule of thumb for poultry is 1 teaspoon of salt per pound, but with the salt water brine in this chicken breast recipe, I used half of this amount. (For older versions of this recipe, I used the full amount and it was too salty.)
- You can pre-mix the spices if you like. Sometimes I do and sometimes I don’t. The advantage of mixing them in a small bowl first is you don’t have to measure half the amount of each to season each side.
- Don’t crowd the pan. Use a baking dish large enough for pieces to fit without touching, or just barely touching. ( This one is my favorite .) If the chicken breasts are too crowded, the cook time will be much longer and the chicken may dry out, plus it’ll cook unevenly. If you don’t have a large enough pan, use multiple pans. You could also use a large baking sheet (line with parchment paper or foil for easier cleanup).
- Use a meat thermometer. I always recommend this, but it’s especially important for baked chicken breast recipes, since this cut is naturally lean and most prone to drying out. I use and love this probe thermometer , which beeps at the right internal temperature and doesn’t require me to keep checking. A regular meat thermometer will work, though. Make sure to insert it into the thickest part of the chicken.
- For the juiciest results, stop baking a few degrees early. The USDA says to cook chicken breast until it reaches 165 degrees F, but the temperature will actually rise a few degrees after you take it out of the oven and let it rest. So, I typically take it out around 162 degrees and let it come to 165 while resting, to ensure an extra juicy chicken breast. Just double check before serving! This is the opposite of what I do for boneless chicken thighs (and other dark meat), which needs to reach at least 170 degrees F to get juicy.
- Resting is important, too. It lets the juices settle into the meat, so that they don’t leak out when you cut into it. If you skip this step, your chicken will taste more dry.
- Slice against the grain. Just like a good sirloin steak or ribeye , I always slice oven baked chicken breast recipes against the grain. This breaks up the muscle fibers, making every bite more tender.
Recipe Video
Ingredients
Tap underlined ingredients to see the ones I use.
Brined chicken
- 4 8-oz Boneless skinless chicken breasts ▢
- 4 cups Water ▢
- 1/4 cup Sea salt (or kosher salt) ▢
Preparation
- 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
Tap on the times in the instructions to start a kitchen timer.
- To brine the chicken breasts, place them in a large bowl with enough water to cover them (about 4 cups). Add sea salt and stir to mostly dissolve. Let sit for 10 minutes at room temperature, or for up to 24 hours in the refrigerator.
- Drain the salt water, rinse the chicken, and pat dry.
- Preheat the oven to 450 degrees F (232 degrees C).
- Place the chicken breasts into a baking dish large enough for the pieces to fit without touching, or just barely touching. Brush both sides with olive oil.
- Sprinkle both sides of the chicken with Italian seasoning, garlic powder, sea salt, paprika, and black pepper.
- Bake for 18-22 minutes , until firm and no longer pink, and internal temperature reaches 160-165 degrees F (71-74 degrees C). (Internal temperature will rise another 5 degrees when resting.) A probe thermometer like this is the best set-it-and-forget-it method because it will beep when ready, but an instant-read thermometer also works.
- Cover with foil and rest for 5 minutes before serving or slicing.
LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!
Maya’s Recipe Notes
Serving size: 1 chicken breast
- Tips: Check out my recipe tips above to help you get tender, juicy baked chicken breast every time, as well as a couple shortcuts.
- Variations: See my seasoning variations to make other flavors to go with different dishes.
- Store: Cool completely and place into an airtight container in the fridge. Leftovers will last up to 3-4 days.
- Meal prep: I love baked boneless chicken breast is very versatile for meal prep! You can make it ahead as your protein for lunch, or re-purpose it in casseroles (it’s perfect for my chicken bacon ranch casserole !), serve over salads , or add to soups .
- Reheat: To avoid drying out the chicken, I like to reheat it in a baking dish with a little broth at the bottom, covered loosely with foil. I recommend 15-20 minutes at 250 degrees F. The microwave will make it dry, but works in a pinch.
- Freeze: You can freeze baked chicken breast in a zip lock bag for up to 4 months. It’ll be less juicy, so I mainly do this to use in other recipes rather than to eat by itself.
📖 Want more recipes like this? Find this one and many more in my 30 Dinners In 30 Minutes and Healthy Ebook Bundle !
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
Add Your NotesYour Notes
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.
Baked Chicken Breast
Seasoning Variations
I use this baked chicken breast recipe as my base for all kinds of flavors, depending on what I’m serving it with. The combo above is what I make most often because it goes with everything, but these are great for more punch:
- Add heat – If you want to keep my original spice mixture but like a kick, add 1/4 teaspoon of cayenne pepper or red pepper flakes, or 1 teaspoon of chili powder.
- Mexican – Swap all the spices with 1-2 tablespoons of taco seasoning or fajita seasoning . These are my faves when I’m making this healthy baked chicken breast to go with other Mexican recipes .
- Poultry flavor – For a comfort food vibe, use 2 teaspoons of my poultry seasoning instead of the Italian seasoning.
- Cajun – My husband’s favorite! Use Cajun seasoning in place of the spices (same amount as the Mexican version above).
- BBQ – After brining, brush the chicken with your favorite barbecue sauce (I use this sugar free BBQ sauce ). Bake, and baste with more sauce halfway through. If you want it even more caramelized, finish under the broiler for 5 minutes.
- Teriyaki – Use my instructions for BBQ sauce above, with teriyaki sauce instead.
- Lemon pepper – Like my lemon pepper wings , you can simply substitute all the spices in this baked chicken breast recipe with 1 tablespoon of lemon pepper seasoning . Or just make my lemon garlic chicken .
- Ranch – Use ranch seasoning instead of the Italian seasoning, or just follow my ranch chicken recipe .
Serving Ideas
Just about everything goes with my healthy baked chicken breast recipe! You can browse my healthy side dishes and salads , but here are some of my favorites:
- Veggies – Whip up my easy sauteed broccoli , air fryer carrots , or sauteed asparagus while you’re baking chicken breast in the oven. You can also roast zucchini or roast eggplant on the same pan — even though I usually bake those at 400, they do okay at 450 if I cut them a little thicker.
- Salad – Juicy baked chicken breast is my go-to for Cobb salad and chicken Caesar salad , but you can fan it over arugula salad or kale salad , too. I also love loaded cauliflower salad or creamy cucumber salad on the side.
- Starches – When I want something more hearty, I bake potatoes in the Instant Pot , roast potatoes in the air fryer , or make rice for my kids. My husband and I like lighter mashed cauliflower , zucchini noodles , or baked spaghetti squash .
More Healthy Chicken Breast Recipes
Healthy chicken breast doesn’t have to be boring! If you want something a little less basic, try one of my other baked chicken breast recipes that take them up a notch:
FREE 5-Ingredient Recipe EBook
- I’m Kind Of Obsessed With This Healthy Baked Chicken Breast Recipe
- Ingredients & Substitutions
- How To Bake Chicken Breast In The Oven
- My Tips For The Juiciest Chicken
- Healthy Baked Chicken Breast (Juicy & Easy) Recipe card
- Seasoning Variations
- Serving Ideas
- More Healthy Chicken Breast Recipes
- Recipe Reviews
I’m Kind Of Obsessed With This Healthy Baked Chicken Breast Recipe
I said it — I’m kind of obsessed with this healthy baked chicken breast . We eat a lot of chicken in my house, so I get the opportunity to test a lot of oven baked chicken recipes , but I keep coming back to this one. It’s simple, it’s flavorful, it uses ingredients I always have around, and it’s super juicy. Oh, and baking chicken breasts at 450 degrees is super quick, too. Here’s how it checks all the boxes:
- Perfectly cooked, juicy chicken breasts – After hours of research and testing dozens of times, this is the best baked chicken breast recipe I’ve ever made. Even though it’s simple, my method will banish dry chicken from your house forever.
- Just 5 simple ingredients – Plus salt and pepper. That means the prep is super quick, yay!
- Faster bake time – Most healthy chicken breast recipes bake in an oven temperature range from 325 to 400 degrees F, but in my experience the best way to bake chicken breast is very high heat — 450. The shorter cook time gives less time for the moisture to evaporate from the chicken, for a juicier result.
- Healthy protein for anything – I make this often for I-don’t-know-what’s-for-dinner situations, as meal prep for lunch, and even to freeze for later.
The key to juicy baked chicken breasts is all about brining. Don’t worry, it’s super easy to do and takes only 10 minutes .
I use this method on lots of poultry recipes, including my air fryer chicken breast , 6-ingredient spinach stuffed chicken , fancy looking prosciutto wrapped chicken , cheesy asparagus stuffed chicken , and even spatchcock turkey — making them all juicy and extra flavorful.
And yes, it’s my best way to bake chicken breast in the oven, too. Make it with me!
“I made this healthy baked chicken one night this week and we both loved it! The breasts were very tasty and so moist inside. The seasoning was perfect, but next time I think I might try one of the seasoning variations. I served it with a small potato and a Caesar salad. I loved that it was a healthy meal and it didn’t take too long to fix… another hit in our household.”
-Sherry
More Reviews
Ingredients & Substitutions
Here I explain the best ingredients for my healthy baked chicken breasts recipe, what each one does, and substitution options. For measurements, see the recipe card .
- Chicken Breast – I developed this recipe for boneless skinless chicken breasts. Choose ones that are similar in size and thickness, so that they cook at the same rate. (I just pound them with the flat side of a meat mallet if the thickness is not the same.) If your chicken is frozen, you’ll need to thaw it first, but you can do this while brining. To cook other cuts, I’ve got other basic recipes for bone-in chicken breasts , crispy baked chicken thighs , baked chicken legs , and chicken leg quarters .
- Salt Water Brine – This is simply a combination of water and sea salt (or you can use kosher salt ). Brining is my secret to juicy baked chicken breast!
TIP: The key to a great chicken brine is the water and salt ratio.
You need 1/4 cup salt per quart (4 cups) of water. Do not skimp on the salt – this is important! Brining is chemistry. The salt solution will travel from the area of high salt concentration (outside the chicken) to low salt concentration (inside the chicken). This means more moisture in the chicken, and the salt also works to break down the chicken proteins, making them more tender.
- Olive Oil – Locks in moisture, adds flavor, and helps the seasonings stick. You can use any heat-safe oil, like avocado oil.
- Spices – My usual combo is Italian seasoning (my go-to dried herb mixture that includes oregano, marjoram, basil, thyme, rosemary, and sage), garlic powder , sea salt , black pepper , and paprika . See my variations below for more seasoning ideas!
How To Bake Chicken Breast In The Oven
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .
- Brine. Place chicken breasts in a large bowl with enough water to cover them. Add sea salt and stir to mostly dissolve. Brine at room temperature for 10 minutes, or up to 24 hours in the fridge.
- Brush with oil. While your oven preheats, remove the chicken from brine and pat dry with paper towels. Place it into a baking dish ( this is my favorite and I used it here). Brush both sides with olive oil. I used a different brush in the picture below, but now love these silicone brushes because they’re all one piece!
- Season. Sprinkle both sides of chicken with the spices.
- Cook. Bake chicken breasts in the oven until firm and no longer pink, and internal temperature reaches 160-165 degrees F with a meat thermometer. (It needs to reach 165, but see my tips below for why I usually pull it a little earlier.)
- Rest. Cover the cooked chicken with foil and rest for 5 minutes before serving or slicing.
My Tips For The Juiciest Chicken
- Don’t skip the brine. It’s optional for many of my other chicken breast recipes, but for this basic one, I highly recommend it. It’s the absolute best way to guarantee juicy results. Even 10 minutes makes a difference!
- You can brine for up to 24 hours. I often do this the day before, but longer than 24 hours will make the chicken mushy.
- Why pat dry? Even if you don’t brine, drying the chicken helps it stay juicy during baking. In fact, I do this with all my proteins.
- You might need more seasoning than you think, and salt is the most important. My usual rule of thumb for poultry is 1 teaspoon of salt per pound, but with the salt water brine in this chicken breast recipe, I used half of this amount. (For older versions of this recipe, I used the full amount and it was too salty.)
- You can pre-mix the spices if you like. Sometimes I do and sometimes I don’t. The advantage of mixing them in a small bowl first is you don’t have to measure half the amount of each to season each side.
- Don’t crowd the pan. Use a baking dish large enough for pieces to fit without touching, or just barely touching. ( This one is my favorite .) If the chicken breasts are too crowded, the cook time will be much longer and the chicken may dry out, plus it’ll cook unevenly. If you don’t have a large enough pan, use multiple pans. You could also use a large baking sheet (line with parchment paper or foil for easier cleanup).
- Use a meat thermometer. I always recommend this, but it’s especially important for baked chicken breast recipes, since this cut is naturally lean and most prone to drying out. I use and love this probe thermometer , which beeps at the right internal temperature and doesn’t require me to keep checking. A regular meat thermometer will work, though. Make sure to insert it into the thickest part of the chicken.
- For the juiciest results, stop baking a few degrees early. The USDA says to cook chicken breast until it reaches 165 degrees F, but the temperature will actually rise a few degrees after you take it out of the oven and let it rest. So, I typically take it out around 162 degrees and let it come to 165 while resting, to ensure an extra juicy chicken breast. Just double check before serving! This is the opposite of what I do for boneless chicken thighs (and other dark meat), which needs to reach at least 170 degrees F to get juicy.
- Resting is important, too. It lets the juices settle into the meat, so that they don’t leak out when you cut into it. If you skip this step, your chicken will taste more dry.
- Slice against the grain. Just like a good sirloin steak or ribeye , I always slice oven baked chicken breast recipes against the grain. This breaks up the muscle fibers, making every bite more tender.
Recipe Video
Ingredients
Tap underlined ingredients to see the ones I use.
Brined chicken
- 4 8-oz Boneless skinless chicken breasts ▢
- 4 cups Water ▢
- 1/4 cup Sea salt (or kosher salt) ▢
Preparation
- 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
Tap on the times in the instructions to start a kitchen timer.
- To brine the chicken breasts, place them in a large bowl with enough water to cover them (about 4 cups). Add sea salt and stir to mostly dissolve. Let sit for 10 minutes at room temperature, or for up to 24 hours in the refrigerator.
- Drain the salt water, rinse the chicken, and pat dry.
- Preheat the oven to 450 degrees F (232 degrees C).
- Place the chicken breasts into a baking dish large enough for the pieces to fit without touching, or just barely touching. Brush both sides with olive oil.
- Sprinkle both sides of the chicken with Italian seasoning, garlic powder, sea salt, paprika, and black pepper.
- Bake for 18-22 minutes , until firm and no longer pink, and internal temperature reaches 160-165 degrees F (71-74 degrees C). (Internal temperature will rise another 5 degrees when resting.) A probe thermometer like this is the best set-it-and-forget-it method because it will beep when ready, but an instant-read thermometer also works.
- Cover with foil and rest for 5 minutes before serving or slicing.
LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!
Maya’s Recipe Notes
Serving size: 1 chicken breast
- Tips: Check out my recipe tips above to help you get tender, juicy baked chicken breast every time, as well as a couple shortcuts.
- Variations: See my seasoning variations to make other flavors to go with different dishes.
- Store: Cool completely and place into an airtight container in the fridge. Leftovers will last up to 3-4 days.
- Meal prep: I love baked boneless chicken breast is very versatile for meal prep! You can make it ahead as your protein for lunch, or re-purpose it in casseroles (it’s perfect for my chicken bacon ranch casserole !), serve over salads , or add to soups .
- Reheat: To avoid drying out the chicken, I like to reheat it in a baking dish with a little broth at the bottom, covered loosely with foil. I recommend 15-20 minutes at 250 degrees F. The microwave will make it dry, but works in a pinch.
- Freeze: You can freeze baked chicken breast in a zip lock bag for up to 4 months. It’ll be less juicy, so I mainly do this to use in other recipes rather than to eat by itself.
📖 Want more recipes like this? Find this one and many more in my 30 Dinners In 30 Minutes and Healthy Ebook Bundle !
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
Add Your NotesYour Notes
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.
Baked Chicken Breast
Seasoning Variations
I use this baked chicken breast recipe as my base for all kinds of flavors, depending on what I’m serving it with. The combo above is what I make most often because it goes with everything, but these are great for more punch:
- Add heat – If you want to keep my original spice mixture but like a kick, add 1/4 teaspoon of cayenne pepper or red pepper flakes, or 1 teaspoon of chili powder.
- Mexican – Swap all the spices with 1-2 tablespoons of taco seasoning or fajita seasoning . These are my faves when I’m making this healthy baked chicken breast to go with other Mexican recipes .
- Poultry flavor – For a comfort food vibe, use 2 teaspoons of my poultry seasoning instead of the Italian seasoning.
- Cajun – My husband’s favorite! Use Cajun seasoning in place of the spices (same amount as the Mexican version above).
- BBQ – After brining, brush the chicken with your favorite barbecue sauce (I use this sugar free BBQ sauce ). Bake, and baste with more sauce halfway through. If you want it even more caramelized, finish under the broiler for 5 minutes.
- Teriyaki – Use my instructions for BBQ sauce above, with teriyaki sauce instead.
- Lemon pepper – Like my lemon pepper wings , you can simply substitute all the spices in this baked chicken breast recipe with 1 tablespoon of lemon pepper seasoning . Or just make my lemon garlic chicken .
- Ranch – Use ranch seasoning instead of the Italian seasoning, or just follow my ranch chicken recipe .
Serving Ideas
Just about everything goes with my healthy baked chicken breast recipe! You can browse my healthy side dishes and salads , but here are some of my favorites:
- Veggies – Whip up my easy sauteed broccoli , air fryer carrots , or sauteed asparagus while you’re baking chicken breast in the oven. You can also roast zucchini or roast eggplant on the same pan — even though I usually bake those at 400, they do okay at 450 if I cut them a little thicker.
- Salad – Juicy baked chicken breast is my go-to for Cobb salad and chicken Caesar salad , but you can fan it over arugula salad or kale salad , too. I also love loaded cauliflower salad or creamy cucumber salad on the side.
- Starches – When I want something more hearty, I bake potatoes in the Instant Pot , roast potatoes in the air fryer , or make rice for my kids. My husband and I like lighter mashed cauliflower , zucchini noodles , or baked spaghetti squash .
More Healthy Chicken Breast Recipes
Healthy chicken breast doesn’t have to be boring! If you want something a little less basic, try one of my other baked chicken breast recipes that take them up a notch:
