Introduction

This healthy baked chicken breast recipe is a simple way to enjoy juicy, flavorful chicken without a lot of fuss. With a quick brine and a blend of herbs and spices, you’ll get tender and delicious chicken every time.

Healthy Baked Chicken Breast (Juicy & Easy) Recipe - Recipe Image

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 (about 4 cups). Add the sea salt and stir to mostly dissolve. Let the chicken sit for 10 minutes at room temperature, or refrigerate for up to 24 hours.
Step 2: Drain the salt water, rinse the chicken breasts under cold water, and pat them dry 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 fit without overlapping, or just barely touching. Brush both sides with olive oil.
Step 5: Evenly sprinkle Italian seasoning, garlic powder, sea salt, paprika, and black pepper over both sides of the chicken.
Step 6: Bake for 18-22 minutes until the chicken feels firm, is no longer pink inside, and the internal temperature reaches 160–165°F (71–74°C). The temperature will rise about 5 degrees while resting. Using a probe or instant-read thermometer ensures perfect doneness.
Step 7: Cover the chicken with foil and let it rest for 5 minutes before serving or slicing to retain juices.

Tips & Variations

For extra flavor, add a squeeze of fresh lemon juice before serving.
Substitute smoked paprika for a subtle smoky taste.
If short on time, a quick 10-minute room temperature brine works well to keep chicken moist.
Use bone-in chicken breasts and adjust baking time to about 30 minutes for juicier results.

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 prevent drying out. You can also freeze cooked chicken 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?

Yes, but brining helps the chicken stay juicy and flavorful. Without it, the chicken might be a bit drier, especially if overcooked.

How do I know when the chicken is fully cooked?

The safest way is to use a meat thermometer and ensure the internal temperature reaches 160–165°F (71–74°C). The chicken should be firm and no longer pink inside. Remember it will continue to cook slightly while resting.

Healthy Baked Chicken Breast (Juicy & Easy) Recipe

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4.5 from 57 reviews

This Healthy Baked Chicken Breast recipe delivers juicy, flavorful chicken with minimal effort. By using a simple saltwater brine and a blend of classic Italian seasonings before baking at high heat, this method guarantees tender, moist, and perfectly cooked chicken breasts every time. The result is a nutritious and satisfying main dish that’s easy to prepare and perfect for a wholesome meal.

Author: Nora
Prep Time: 10 minutes (excluding optional up to 24-hour brining time)
Cook Time: 18-22 minutes
Total Time: 28-32 minutes (or up to 24 hours if brining overnight)
Yield: 4 servings 1x
Category: Main Course
Method: Baking
Cuisine: American, Italian-inspired
Diet: Low Fat

Ingredients

Scale

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: In a large bowl, combine 4 cups of water with 1/4 cup sea salt and stir until mostly dissolved. Add the chicken breasts, ensuring they are fully submerged in the brine. Let them sit for 10 minutes at room temperature or refrigerate for up to 24 hours to enhance moisture and flavor.
Prepare chicken for baking: Drain the brine and rinse the chicken breasts under cold water to remove excess salt. Pat them dry thoroughly with paper towels to ensure proper browning while baking.
Preheat oven: Set your oven to 450°F (232°C) to prepare for high-heat baking that seals in juices and cooks the chicken quickly.
Arrange chicken in baking dish: Place the chicken breasts in a baking dish large enough so that the pieces do not touch or only barely touch. This promotes even cooking.
Season chicken: Brush both sides of the chicken breasts with olive oil. Sprinkle evenly on both sides with Italian seasoning, garlic powder, sea salt, paprika, and black pepper to build layers of flavor.
Bake the chicken: Place the baking dish in the preheated oven and bake for 18-22 minutes. The chicken should be firm and no longer pink. Use a probe or instant-read thermometer to check for an internal temperature of 160-165°F (71-74°C), which will rise slightly while resting.
Rest before serving: Remove the chicken from the oven and cover loosely with foil. Let it rest for 5 minutes to allow juices to redistribute, resulting in tender, juicy meat ready to slice and serve.

Notes

Brining can be done for as short as 10 minutes or up to 24 hours in the refrigerator depending on your schedule.
Use a probe thermometer for the most convenient and precise temperature monitoring.
Do not skip the resting step; it significantly improves juiciness and texture.
For smoky flavor, use smoked paprika instead of regular paprika.
Adjust seasoning quantities based on personal taste preferences.
Ensure chicken breasts are of similar size for even baking.

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