Oven Baked Chicken Breast

My kitchen timer rang while I was folding laundry upstairs, and I bolted down expecting disaster. Instead, the chicken breasts sat golden and perfect on the sheet pan, steam curling up in lazy spirals. That was the evening I stopped overthinking weeknight protein and started trusting a simple spice rub and my oven's steady heat. No fancy technique, no constant checking, just seasoned chicken doing its thing while I finished other tasks. It's become my most reliable move when hunger strikes and time is short.

I made this for a friend recovering from surgery, someone who needed real food but nothing fussy. She texted me later that night saying it was the first meal in days that tasted like comfort instead of obligation. We've since turned it into our Sunday meal prep ritual, doubling the batch and dividing containers while catching up on the week. It's the kind of recipe that feeds people without making you feel like you've spent hours in the kitchen.

Ingredients

• Boneless, skinless chicken breasts (6 to 8 oz each): Choose breasts that are similar in size so they cook evenly, and always pat them dry before seasoning to help the spices stick.
• Olive oil: This helps the seasoning adhere and keeps the surface from drying out during baking, creating a lightly golden exterior.
• Garlic powder: It distributes more evenly than fresh garlic and won't burn under high heat, giving you consistent savory flavor in every bite.
• Onion powder: Adds a subtle sweetness and depth that balances the sharper garlic notes without overpowering the chicken.
• Paprika (smoked or sweet): Smoked paprika brings a gentle smokiness, while sweet paprika keeps things mild and vibrant.
• Dried oregano or Italian seasoning: A pinch of herbiness rounds out the spice blend and makes the kitchen smell like a proper dinner is happening.
• Salt and black pepper: These are your flavor amplifiers, so don't skip them or go too light.
• Lemon slices and fresh parsley or cilantro (optional): A squeeze of lemon brightens everything, and fresh herbs add a pop of color and freshness right before serving.
• Simple Marinade ingredients (optional): If you have an extra 30 minutes, this mix of olive oil, lemon juice, soy sauce, honey, Dijon mustard, and garlic turns the chicken even more flavorful and tender.

Instructions

Preheat and Prep Your Pan:

Set your oven to 400°F and line a baking sheet with parchment paper or lightly grease a baking dish. This keeps cleanup simple and prevents sticking.

Even Out the Chicken:

Pat the chicken breasts dry with paper towels, then place them between two sheets of parchment or plastic wrap and gently pound to an even three-quarter inch thickness. This ensures they cook at the same rate and stay juicy.

Mix the Seasoning:

In a small bowl, combine olive oil, garlic powder, onion powder, paprika, oregano, salt, and pepper until it forms a fragrant paste. The oil helps everything cling to the chicken.

Coat the Chicken:

Rub the seasoning mixture evenly over both sides of each breast, pressing gently so it sticks. If you marinated the chicken earlier, pat it dry first before adding the spice rub.

Arrange and Bake:

Place the chicken breasts in a single layer on your prepared pan, leaving a little space between each piece. Bake for 18 to 22 minutes, checking with an instant-read thermometer that the thickest part reaches 165°F.

Rest Before Slicing:

Remove the pan from the oven and let the chicken rest for five minutes so the juices redistribute. Then slice and serve with lemon wedges and fresh herbs if you like.

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One Saturday, my neighbor brought over a container of this chicken already sliced, still warm, with a note that said she'd made extra. I tossed it into a grain bowl with roasted sweet potatoes and greens, and it tasted like someone had thought of me. That's the beauty of a recipe this straightforward, it's easy enough to double and share without feeling like a production.

How to Store and Reheat

Let the chicken cool completely before transferring it to airtight containers, where it will keep in the refrigerator for up to four days. I like to slice half and leave the other half whole, so I have options for different meals throughout the week. To reheat, warm slices gently in a skillet over medium-low heat with a splash of broth or water, or microwave in 30-second intervals to avoid drying it out. Whole breasts can go back in a 350°F oven for about 10 minutes, covered loosely with foil.

Flavor Variations to Try

Once you've nailed the basic version, it's fun to play with the seasoning. Swap the oregano for cumin and add a pinch of chili powder for a Southwestern vibe, or use lemon zest and thyme for something brighter and more European. I've also brushed the chicken with a little balsamic glaze halfway through baking, which caramelizes beautifully and adds a sweet tang. If you want heat, a dusting of cayenne or red pepper flakes before baking does the trick without overwhelming the dish.

Serving Suggestions

This chicken plays well with almost anything you have on hand. I've served it alongside roasted Brussels sprouts and quinoa, tucked it into pita pockets with cucumber and tahini sauce, and chopped it over Caesar salad more times than I can count. It's also excellent in meal prep bowls with brown rice, steamed broccoli, and a drizzle of your favorite dressing.

• Slice it thin for sandwiches or wraps with avocado and greens.
• Dice it and toss into pasta with olive oil, garlic, and cherry tomatoes.
• Serve it whole with a side of mashed potatoes and sautéed green beans for a classic dinner plate.

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This is the kind of recipe that doesn't demand much but gives back reliably every single time. Keep the spices stocked, and you'll always have a solid dinner plan ready to go.

Recipe Questions & Answers

→ How do I keep chicken breasts from drying out in the oven?

Pound the breasts to even thickness so they cook uniformly, use a meat thermometer to avoid overcooking, and always let the meat rest for 5 minutes after baking. The olive oil rub also helps seal in moisture during cooking.

→ What temperature should baked chicken be cooked to?

Chicken is safely cooked when an instant-read thermometer inserted into the thickest part registers 165°F (74°C). At this temperature, the meat remains juicy while reaching proper food safety standards.

→ Can I use chicken thighs instead of breasts?

Absolutely. Chicken thighs are naturally more forgiving and remain juicy even with longer cooking times. Increase the baking time by 5–7 minutes and verify doneness with a thermometer for best results.

→ How long does baked chicken keep in the refrigerator?

Store cooled chicken in airtight containers for up to 4 days. The reheats beautifully in the microwave or can be enjoyed cold in salads and sandwiches. Freeze for up to 3 months if storing longer.

→ What spices work best for baked chicken?

Garlic powder, onion powder, and paprika form an excellent base. Dried oregano, Italian seasoning, or thyme add herbal notes. For heat, add cayenne or red pepper flakes. Smoked paprika lends wonderful depth and subtle smokiness.