Ingredients
2 1/2-3 lbs boneless, skinless chicken breasts
2 tbsp olive oil
1 1/2 tsp salt
1 tsp black pepper
1 tsp garlic powder
1 tsp paprika
1 tsp onion powder
Optional: 1/2 tsp dried oregano or Italian seasoning
Instructions
Preheat oven to 400°F (205°C). Line a baking sheet with parchment or foil.
Prepare chicken by patting dry with paper towels.
Season evenly: Drizzle with olive oil, then sprinkle all seasonings on both sides.
Bake for 22–28 minutes, or until internal temperature reaches 165°F (74°C).
Rest for 5 minutes to lock in juices.
Slice or cube and portion into airtight containers for the week.
Notes
Cooking Tips
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Don’t overcook: Use a meat thermometer for perfectly juicy chicken.
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Resting matters: Letting the chicken rest prevents dryness.
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Even thickness: Pound thicker breasts for uniform cooking.
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Storage: Keeps well in the fridge for up to 4 days.
Variations
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Mexican-Style: Add chili powder, cumin, and lime zest.
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Mediterranean: Use oregano, lemon juice, and garlic.
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Asian-Inspired: Swap olive oil for sesame oil and add ginger powder.
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Grilled Option: Grill over medium heat for 6–7 minutes per side.
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Shredded Chicken: Shred warm chicken for tacos, wraps, or meal prep bowls.
Meal Prep Ideas
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Chicken + roasted veggies + rice
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Chicken salad bowls
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Wraps and sandwiches
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Pasta and grain bowls
- Prep Time: 10 minutes
- Cook Time: 25 minutes
Nutrition
- Serving Size: 1 serving
- Calories: 210
- Sodium: 520mg
- Fat: 6g
- Carbohydrates: 1g
- Fiber: 0g
- Protein: 35g