4.5 from 417 votes
Perfect 20-Minute Oven-Baked Chicken Breasts
This recipe delivers oven-baked chicken breasts seasoned with a dry rub of brown sugar, chili powder, paprika, cumin, and garlic powder. The chicken is pounded evenly for uniform cooking, then coated with olive oil and the spice mix before baking quickly at a high temperature. The result is juicy, tender chicken with a slightly caramelized flavor and a balanced seasoning profile.
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
Servings:
8
servings
Calories:
375 kcal
Course:
Lunch
Cuisine:
American
Ingredients
- 3 pounds chicken breast 4 extra-large breasts or 6 average, boneless skinless
- 3 to 4 tablespoons olive oil
- kosher salt to taste
- black pepper to taste, freshly ground
- ¼ cup light brown sugar packed
- 2 to 3 tablespoons chili powder
- 1 to 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 fresh herbs optional for garnishing (parsley, cilantro, basil, finely minced
Instructions
- Preheat oven to 425F (use convection if you have it) and line a baking sheet with foil (optional but highly recommended, see Notes below)) for easier cleanup.
- Place the chicken on the baking sheet, and pound to an even thickness. I use an empty wine bottle, but a meat pounder or tenderizing tool, a rolling pin, or a heavy frying pan all work. The chicken doesn't need to be pounded 'thin', but it needs to be of pounded to a uniform thickness so it all cooks through at the same time.
- Evenly drizzle the chicken with olive oil and generously season with salt and pepper; set aside.
- To a small bowl, add the remaining ingredients (except the fresh herbs), stir to combine, and evenly spoon the dry rub over the chicken on both sides. I add a bit more to the side that's facing up than the side that's on the bottom in contact with the baking sheet.
- Bake for about 20 minutes, or until chicken is cooked through (165F) and done. Allow chicken to rest for 5 to 10 minutes before slicing into it (cover with foil if desired to keep it warmer). Resting the chicken really helps lock in the juices and moisture so don't skip this step. Optionally garnish with fresh herbs before serving. Chicken will keep airtight in the fridge for up to 5 days or in the freezer for up to 4 months.
Cup of Yum
Notes
- Line the baking sheet with foil to ease cleanup from sticky drippings caused by the brown sugar in the rub.
- The brown sugar may darken during baking but won't burn on the chicken itself if cooked for the recommended time.
Nutrition Information
Serving
1serving
Calories
375kcal
(19%)
Carbohydrates
8g
(3%)
Protein
53g
(106%)
Fat
13g
(20%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
10g
(59%)
Cholesterol
145mg
(48%)
Sodium
288mg
(12%)
Fiber
1g
(4%)
Sugar
6g
(12%)
Nutrition Facts
Serving: 8 servings
Amount Per Serving
Calories 375
% Daily Value*
| Serving | 1serving | |
| Calories | 375kcal | 19% |
| Carbohydrates | 8g | 3% |
| Protein | 53g | 106% |
| Fat | 13g | 20% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 10g | 59% |
| Cholesterol | 145mg | 48% |
| Sodium | 288mg | 12% |
| Fiber | 1g | 4% |
| Sugar | 6g | 12% |
* Percent Daily Values are based on a 2,000 calorie diet.