Healthy Baked Chicken Breast (Juicy & Easy) Recipe

Introduction

This Healthy Baked Chicken Breast recipe is a simple and reliable way to enjoy juicy, flavorful chicken without extra fat. By brining the chicken first and using a blend of spices, you’ll achieve a tender, well-seasoned dish perfect 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

1. Step 1: To brine the chicken breasts, place them in a large bowl and cover with about 4 cups of water. Add 1/4 cup sea salt and stir to mostly dissolve. Let the chicken sit for 10 minutes at room temperature or up to 24 hours in the refrigerator.
2. Step 2: Drain the brine, rinse the chicken breasts thoroughly, and pat them dry with paper towels.
3. Step 3: Preheat your oven to 450 degrees F (232 degrees C).
4. Step 4: Arrange the chicken breasts in a baking dish so that they fit without overlapping. Brush both sides with olive oil.
5. Step 5: Sprinkle the chicken evenly on both sides with Italian seasoning, garlic powder, 1 teaspoon sea salt, paprika, and black pepper.
6. Step 6: Bake the chicken for 18-22 minutes, or until the meat is firm, no longer pink inside, and registers 160-165 degrees F (71-74 degrees C) on an instant-read thermometer. The temperature will rise slightly while resting.
7. Step 7: Remove from the oven, cover loosely with foil, and let rest for 5 minutes before slicing or serving.

Tips & Variations

• For more flavor, add fresh herbs like thyme or rosemary to the brine or seasoning mix.
• If you prefer a smokier taste, use smoked paprika instead of regular paprika.
• Use a probe thermometer to monitor the internal temperature without opening the oven.
• Brining the chicken helps keep it moist, but if short on time, you can skip the brine and still get good results by marinating in olive oil and seasoning.

Storage

Store cooked chicken breasts in an airtight container in the refrigerator for up to 4 days. Reheat gently in the microwave or oven to avoid drying out. You can also freeze cooked chicken for up to 3 months and thaw overnight in the fridge before reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I brine the chicken breasts longer than 24 hours?

It’s best not to exceed 24 hours to avoid over-salting and texture changes. If you need longer storage, keep the chicken unbrined in the refrigerator.

What is the best way to check if the chicken is cooked?

An instant-read thermometer is the most reliable method. The chicken is done when the internal temperature reaches 160-165 degrees F (71-74 degrees C). The temperature will continue to rise slightly while resting.

Healthy Baked Chicken Breast (Juicy & Easy) Recipe

Pin Recipe

Print Recipe

★★★★★

4.4 from 56 reviews

This Healthy Baked Chicken Breast recipe delivers juicy, tender chicken breasts with a simple brine and flavorful seasoning. Perfect for an easy weeknight meal, the chicken is brined to retain moisture and then baked to perfection with Italian herbs and spices.

• Author: Clara
• Prep Time: 15 minutes (including 10 minutes brining)
• Cook Time: 20 minutes
• Total Time: 35 minutes
• Yield: 4 servings 1x
• Category: Main Course
• Method: Baking
• Cuisine: American
• Diet: Low Fat

Ingredients

Scale 1x2x3x

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

1. Brine the chicken: In a large bowl, combine 4 cups of water with 1/4 cup sea salt and stir until mostly dissolved. Submerge the chicken breasts in the brine, making sure they are fully covered. Let them sit for 10 minutes at room temperature or refrigerate for up to 24 hours to enhance moisture retention.
2. Prepare chicken: After brining, drain the salty water, rinse the chicken breasts thoroughly under cold water, and pat them dry with paper towels to remove excess moisture.
3. Preheat oven: Set your oven to 450°F (232°C) to get it ready for high-temperature baking, which helps in achieving a nicely cooked exterior and juicy interior.
4. Season the chicken: Arrange the chicken breasts in a baking dish, spacing them so they do not touch or just barely touch. Brush both sides of each breast with olive oil to add moisture and help the seasoning stick.
5. Add seasonings: Sprinkle Italian seasoning, garlic powder, sea salt, paprika, and black pepper evenly over both sides of each chicken breast to infuse flavor.
6. Bake: Place the dish in the preheated oven and bake the chicken breasts for 18-22 minutes or until they feel firm and have no pink in the center. Use a meat thermometer to ensure the internal temperature has reached between 160-165°F (71-74°C). The temperature will rise slightly during resting.
7. Rest: Remove the chicken from the oven, cover the dish loosely with foil, and let the chicken rest for 5 minutes. This resting period allows juices to redistribute, resulting in a juicy and tender chicken breast ready to serve or slice.

Notes

• Brining the chicken for up to 24 hours improves moisture retention and tenderness.
• Use a meat thermometer to check doneness for the best results.
• Resting the chicken before slicing ensures juiciness.
• Adjust seasoning to taste or substitute smoked paprika for a smoky flavor.
• Leftover chicken can be stored in the refrigerator for up to 3 days.

Keywords: baked chicken breast, healthy chicken recipe, juicy chicken breast, easy chicken dinner, baked chicken, Italian seasoning chicken