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