Oven Baked Chicken Breast

There was a Tuesday evening when I stood in front of my fridge with four chicken breasts and zero inspiration. I'd been overcomplicating dinner for weeks, drowning proteins in sauces and marinades that masked more than they enhanced. That night, I grabbed olive oil, raided my spice drawer, and let the oven do its work. What came out was so tender and flavorful that my partner asked if I'd ordered takeout.

I started making this every Sunday for meal prep after a friend mentioned she was tired of rubbery chicken. I brought her a container, and she texted me an hour later asking for the recipe. Now it's become my quiet Sunday ritual, the kind of task that feels productive without being stressful. The smell of paprika and garlic filling the kitchen has a way of making the week ahead feel manageable.

Ingredients

• 4 boneless, skinless chicken breasts (6 to 8 oz each): The star of the dish, and the reason even thickness matters so much for consistent doneness.
• 2 tablespoons olive oil: Helps the seasoning stick and keeps the surface from drying out in the oven.
• 1 teaspoon garlic powder: Adds savory depth without the risk of burnt fresh garlic at high heat.
• 1 teaspoon onion powder: A subtle sweetness that balances the other spices beautifully.
• 1 teaspoon paprika (smoked or sweet): Smoked gives it a campfire edge, sweet keeps it mild and family friendly.
• 1 teaspoon dried oregano or Italian seasoning: Brings an herbal backbone that makes the chicken taste intentional, not plain.
• ½ teaspoon salt: Essential for bringing out all the other flavors, don't skip it.
• ¼ teaspoon black pepper: Just enough heat to keep things interesting.
• Lemon slices (optional): A bright pop of citrus that makes the plate look alive.
• Chopped fresh parsley or cilantro (optional): Adds color and a hint of freshness right before serving.

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 prevents sticking and makes cleanup so much easier.

Even Out the Chicken:

Pat the breasts dry with paper towels, then gently pound them to an even three quarter inch thickness using a meat mallet or rolling pin between two sheets of parchment. This step is the secret to juicy, evenly cooked meat.

Mix Your 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 generously over both sides of each breast, making sure every inch is covered. If you have time, let the chicken sit for 10 minutes to soak up the flavors.

Arrange and Bake:

Place the chicken breasts in a single layer on your prepared pan, leaving space between them so they roast instead of steam. Bake for 18 to 22 minutes, until an instant read thermometer reads 165°F in the thickest part.

Rest and Serve:

Let the chicken rest for 5 minutes before slicing so the juices redistribute. Garnish with lemon slices and fresh herbs if you like, then serve warm.

Save

The first time I served this to my niece, she asked if I could teach her how to make it before she left for college. We stood side by side in the kitchen, and I watched her carefully measure the spices and pound the chicken like I'd shown her. A month later, she sent me a photo of her own batch with the caption finally eating something that isn't pasta. That's when I realized this recipe wasn't just about dinner anymore.

Making It Your Own

Once you've mastered the basic version, this chicken becomes a canvas for whatever flavor mood you're in. I've swapped the paprika for cumin and chili powder on taco nights, added lemon zest and thyme when I wanted something brighter, and even brushed on a little honey and sriracha in the last five minutes of baking. The technique stays the same, but the personality of the dish shifts completely. It's one of those rare recipes that rewards experimentation without punishing mistakes.

Storing and Reheating

I always make extra because cold sliced chicken is a lunchtime lifesaver. Let the breasts cool completely, then store them whole or sliced in airtight containers for up to four days. When I reheat, I add a splash of water or broth to the container and microwave on medium power to keep things moist. If you're meal prepping, consider slicing only what you need each day so the rest stays juicier longer.

Serving Suggestions

This chicken plays well with just about everything. I've served it alongside roasted Brussels sprouts and sweet potatoes for a cozy fall dinner, sliced it over Caesar salad in the summer, and tucked it into pita pockets with tzatziki and cucumbers for quick lunches. On nights when I'm too tired to think, I'll just plate it with steamed broccoli and call it done.

• Pair it with roasted vegetables and quinoa for a balanced weeknight plate.
• Slice it thin and layer it into sandwiches with avocado and greens.
• Dice it up and toss it into pasta, grain bowls, or stir fries.

Save

Some recipes feel like they're asking too much, but this one just works. It's become the thing I make when I want to feel like I have my life together, even when I don't.

Recipe FAQs

→ How do I keep chicken breasts from drying out?

Pound the breasts to even thickness before baking. This ensures uniform cooking and prevents thinner sections from overcooking. Using an instant-read thermometer helps you remove the chicken at exactly 165°F for maximum juiciness.

→ What temperature should I bake chicken breast?

Bake at 400°F (200°C) for the best results. This high heat creates a nice exterior while keeping the interior moist. The chicken typically takes 18-22 minutes depending on thickness.

→ Should I cover chicken when baking in the oven?

No, covering isn't necessary. Baking uncovered allows the seasoning to form a light crust and the chicken to cook evenly. Covering can trap steam and prevent proper browning.

→ Can I use frozen chicken breasts?

For best results, thaw the chicken completely before baking. Frozen breasts cook unevenly and may remain raw in the center while the outside becomes dry. Thaw overnight in the refrigerator for safe, even cooking.

→ How long should chicken rest after cooking?

Let the chicken rest for 5 minutes after removing from the oven. This allows the juices to redistribute throughout the meat, resulting in more tender and flavorful servings.