0 from 30 votes
Baked Honey Soy Chicken Breasts
These healthy baked honey soy chicken breasts are the perfect low-carb dinner or meal prep lunch - cut them up for a salad or throw them in a wrap!
Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 8 servings
Calories: 206 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 2 tablespoons extra-virgin olive oil
- 1/2 tablespoon toasted sesame oil
- 1/4 cup soy sauce
- Juice and zest of one lime
- 1/2 teaspoon black pepper
- 1/4 cup honey
- 2 cloves garlic minced
- 1 teaspoon Sriracha hot sauce optional
- 2 lbs. chicken breasts (about 4 breasts)
- lime wedges and fresh cilantro for serving, optional
Instructions
- Preheat oven to 400 degrees F. Line a rimmed baking sheet with foil and brush with 1 tablespoon of the olive oil. Arrange an oven rack at the very top of your oven and one in the middle as well.
- Whisk together all ingredients (except for chicken) in a medium bowl until honey is dissolved and sauce is well combined. (If you have time, you can marinate the chicken in the sauce at this point for up to 24 hours).
- Pat the chicken breasts dry and dip each in the sauce using tongs, making sure it's coated on all sides. Shake off any extra and place on a rimmed baking sheet (covered with foil or brushed with oil to lessen the mess).
- Bake for 7 minutes on the rack in the middle of the oven. Use a basting brush to brush the top of the chicken with the sauce. Bake for 7 more minutes. Repeat for a total of 3 times, resulting in 21 minutes of cooking and 3 sauce bastes.
- Place chicken breasts on the top rack of the oven parallel to your broiler. Broil for 5-10 minutes, or until some crispy browned parts appear, and internal temperature of the chicken is 165 degrees F.
- Remove from oven, place chicken breasts on a platter, and allow to sit for about 5-10 minutes before serving. If you like, you can carefully lift the foil liner out of the pan by both edges, creating a depression in the center to allow you to easily pour the sauce over the chicken.
Cup of Yum
Notes
- For a gluten-free version, be sure to use gluten-free soy sauce or a suitable substitute.
- For a paleo version, use liquid aminos instead of soy sauce.
- For a thicker sauce, you can either add more honey and/or add a tablespoon of cornstarch to the mix.
- The recipe is written for whole chicken breasts, not chicken breast cutlets, which are smaller and thinner. If you use chicken breast cutlets, make sure you don't bake it for as long (I recommend baking for 5 minute increments for a total of 15 minutes, then broiling for 5 minutes).
Nutrition Information
Calories
206kcal
(10%)
Carbohydrates
9g
(3%)
Protein
25g
(50%)
Fat
7g
(11%)
Saturated Fat
1g
(5%)
Cholesterol
73mg
(24%)
Sodium
550mg
(23%)
Potassium
440mg
(13%)
Fiber
1g
(4%)
Sugar
9g
(18%)
Vitamin A
34IU
(1%)
Vitamin C
2mg
(2%)
Calcium
8mg
(1%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 8servings
Amount Per Serving
Calories 206
% Daily Value*
| Calories | 206kcal | 10% |
| Carbohydrates | 9g | 3% |
| Protein | 25g | 50% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 73mg | 24% |
| Sodium | 550mg | 23% |
| Potassium | 440mg | 9% |
| Fiber | 1g | 4% |
| Sugar | 9g | 18% |
| Vitamin A | 34IU | 1% |
| Vitamin C | 2mg | 2% |
| Calcium | 8mg | 1% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.