Healthy Baked Chicken Breast (Juicy & Easy) Recipe
Introduction
This healthy baked chicken breast recipe is perfect for a juicy and flavorful meal that’s easy to prepare. With a simple brine and a blend of herbs and spices, it ensures tender and moist chicken every time.
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 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.
- Step 2: Drain the salt water, rinse the chicken, and pat dry with paper towels.
- Step 3: Preheat the oven to 450 degrees F (232 degrees C).
- Step 4: 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.
- Step 5: Sprinkle both sides of the chicken with Italian seasoning, garlic powder, sea salt, paprika, and black pepper.
- Step 6: Bake for 18-22 minutes, until firm and no longer pink, and internal temperature reaches 160-165 degrees F (71-74 degrees C). The internal temperature will rise another 5 degrees when resting. Using a probe thermometer is ideal, but an instant-read thermometer works well too.
- Step 7: Cover with foil and let rest for 5 minutes before serving or slicing.
Tips & Variations
- For extra flavor, add fresh herbs like rosemary or thyme to the brine or seasoning mix.
- If you prefer spicy chicken, sprinkle a pinch of cayenne pepper along with the other spices.
- Use smoked paprika instead of regular paprika for a subtle smoky taste.
- Make sure the chicken breasts are of even thickness for uniform cooking. Pound them gently if needed.
Storage
Store leftover chicken breasts in an airtight container in the refrigerator for up to 3 days. Reheat gently in the microwave or oven to avoid drying out. You can also slice and freeze portions for up to 2 months; thaw overnight in the fridge 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 the chicken stay juicy and flavorful. If short on time, even a 10-minute brine at room temperature makes a noticeable difference.
How do I know when the chicken is fully cooked?
Use a meat thermometer to check the internal temperature, which should reach 160-165°F (71-74°C). The chicken should be firm and no longer pink inside. Letting it rest after baking ensures it finishes cooking and stays moist.
PrintHealthy Baked Chicken Breast (Juicy & Easy) Recipe
This Healthy Baked Chicken Breast recipe delivers juicy, flavorful chicken with a simple and easy preparation. The chicken breasts are lightly brined to enhance moisture, seasoned with Italian herbs and spices, and then baked to tender perfection. Perfect for a nutritious dinner or meal prep, this recipe is straightforward and yields moist, delicious results every time.
- Prep Time: 15 minutes (including brining time of 10 minutes minimum)
- Cook Time: 18-22 minutes
- Total Time: 33-37 minutes
- 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 and Seasoning
- 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 them with about 4 cups of water. Add 1/4 cup sea salt and stir until mostly dissolved. Let the chicken sit in the brine for 10 minutes at room temperature or up to 24 hours in the refrigerator to enhance juiciness.
- Prepare the chicken: After brining, drain the salt water and rinse the chicken breasts under cold water. Pat them dry completely with paper towels to ensure proper seasoning adherence.
- Preheat the oven: Set your oven to 450 degrees Fahrenheit (232 degrees Celsius) to get it ready for baking.
- Arrange and oil the chicken: Place the chicken breasts in a baking dish, making sure they have enough space without overlapping or barely touching. Brush both sides of the chicken with olive oil to help the seasoning stick and promote browning.
- Season the chicken: Evenly sprinkle Italian seasoning, garlic powder, sea salt, paprika, and black pepper over both sides of each chicken breast for a balanced, flavorful crust.
- Bake the chicken: Bake in the preheated oven for 18-22 minutes until the chicken feels firm, has no pink inside, and the internal temperature reaches 160-165 degrees Fahrenheit (71-74 degrees Celsius). The temperature will continue to rise slightly during resting.
- Rest before serving: Cover the chicken with foil and let it rest for 5 minutes. This step allows the juices to redistribute, resulting in a moist and tender bite. Slice and serve thereafter.
Notes
- Brining the chicken is optional but highly recommended for extra juiciness.
- Use a probe or instant-read thermometer to accurately check doneness and avoid overcooking.
- Allowing the chicken to rest after baking ensures it retains moisture and improves texture.
- Adjust seasoning amounts based on personal preference and dietary needs.
- For smoked flavor, substitute smoked paprika instead of regular paprika.
Keywords: Healthy baked chicken breast, easy chicken recipe, juicy chicken breast, low fat chicken, baked chicken, simple chicken dinner
