Description
A quick and flavorful oven-baked chicken breast recipe featuring a smoky and slightly spicy dry rub. This recipe delivers juicy, evenly cooked chicken breasts in just 20 minutes, perfect for a wholesome dinner or meal prep.
Ingredients
Scale
Chicken and Seasoning
- 3 pounds boneless skinless chicken breasts (4 extra-large breasts or 6 average)
- 3 to 4 tablespoons olive oil
- Kosher salt, to taste
- Freshly ground black pepper, to taste
Dry Rub
- ¼ cup light brown sugar, packed
- 3 tablespoons chili powder
- 2 teaspoons paprika or smoked paprika
- 1 teaspoon cumin
- ½ teaspoon garlic powder
- ⅛ teaspoon cayenne pepper, optional and to taste
- 1 to 2 teaspoons finely minced fresh herbs (parsley, cilantro, basil), optional for garnishing
Instructions
- Preheat Oven: Preheat your oven to 425°F using convection if available. Line a baking sheet with foil for easier cleanup.
- Pound Chicken: Place the chicken breasts on the baking sheet and pound them to an even thickness using a wine bottle, meat pounder, rolling pin, or heavy frying pan. Ensure uniform thickness for even cooking.
- Season Chicken: Drizzle olive oil evenly over the chicken and generously season both sides with kosher salt and freshly ground black pepper. Set aside.
- Prepare Dry Rub: In a small bowl, mix together brown sugar, chili powder, paprika, cumin, garlic powder, and optional cayenne pepper. Spoon and evenly coat the dry rub over both sides of the chicken breasts, applying a little more on the side facing up.
- Bake Chicken: Bake in the preheated oven for 20 minutes or until the chicken reaches an internal temperature of 165°F and is cooked through.
- Rest and Garnish: Remove chicken from the oven and allow it to rest for 5 to 10 minutes, optionally covering with foil to keep warm. Garnish with fresh minced herbs if desired before serving.
- Storage: Store any leftover chicken airtight in the refrigerator for up to 5 days or freeze for up to 4 months.
Notes
- The brown sugar may cause dark spots due to caramelization; this is normal and mostly affects runoff on the pan rather than the chicken itself.
- Lining the baking sheet with foil helps with easy cleanup, especially from dark and sticky juices.
- Use a meat thermometer to ensure chicken is fully cooked to 165°F for safety and juiciness.
- Adjust cayenne pepper amounts based on your preferred spice level or omit if sensitive to heat.
- Resting the chicken after baking locks in moisture and improves tenderness.
Nutrition
- Serving Size: 1 serving
- Calories: 320 kcal
- Sugar: 5 g
- Sodium: 250 mg
- Fat: 10 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 14 g
- Fiber: 2 g
- Protein: 45 g
- Cholesterol: 110 mg
