Oven Baked Chicken Breast

My spatula clattered to the floor the night I realized I had been overcooking chicken my entire adult life. Standing in front of my oven at 425 degrees, watching yet another dry, sad breast rest on my cutting board, I knew something had to change. A friend who meal preps like clockwork finally walked me through her foolproof method, and I haven't looked back since. The secret wasn't some fancy brine or exotic spice, just a lower temperature, even thickness, and a thermometer I actually used. Now this is the recipe I turn to when I need reliable protein that tastes like I tried, even on nights when I absolutely did not.

I made this for my sister during one of her postpartum weeks when she was too exhausted to think about dinner. She texted me later that night saying it was the first meal in days that didn't come from a bag or a box, and she cried a little while eating it. That is when I understood that perfectly cooked chicken isn't just about technique, it is about showing up for people when they need something simple and nourishing. I have been keeping this recipe in rotation ever since, not because it is fancy, but because it works when life gets messy.

Ingredients

• Boneless, skinless chicken breasts (6 to 8 oz each): The star of the dish, and the reason you need to pound them to even thickness so they cook uniformly and don't dry out on the edges while the center catches up.
• Olive oil: Helps the seasoning stick and keeps the surface from drying out in the oven, plus it adds a subtle richness that makes each bite feel a little more indulgent.
• Garlic powder: Adds that savory, aromatic backbone without the hassle of peeling and mincing fresh cloves, and it distributes more evenly across the surface.
• Onion powder: Brings a hint of sweetness and depth that balances the garlic, creating a flavor base that feels complete even with minimal ingredients.
• Paprika (smoked or sweet): I prefer smoked for a campfire-like warmth, but sweet paprika works beautifully if you want a milder, slightly fruity note instead.
• Dried oregano or Italian seasoning: A little herbal lift that makes the chicken taste intentional, like you planned this meal instead of throwing it together at the last minute.
• Salt and black pepper: The non-negotiables that pull everything together and make sure every bite has enough seasoning to taste like something.
• Lemon slices and fresh parsley or cilantro (optional): A bright, fresh finish that makes the plate look like you care, even if you are just eating it straight from the pan.
• Simple Marinade ingredients (optional): Olive oil, lemon juice, soy sauce, honey, Dijon mustard, minced garlic, and black pepper combine into a quick marinade that adds extra flavor if you have the time, though the dry seasoning alone is more than enough.

Instructions

Preheat and Prep Your Pan:

Set your oven to 400 degrees F and line a baking sheet with parchment paper or lightly grease a baking dish. This step matters more than you think because it prevents sticking and makes cleanup almost effortless later.

Even Out the Chicken:

Pat the chicken breasts completely dry with paper towels, then place them between two sheets of parchment or plastic wrap and gently pound them to about three-quarters of an inch thick using a meat mallet or rolling pin. This ensures they cook at the same rate and stay juicy instead of turning into rubber on the thin end while the thick part finally reaches temperature.

Mix Your Seasoning:

In a small bowl, combine olive oil, garlic powder, onion powder, paprika, oregano, salt, and pepper until it forms a paste. The oil helps everything cling to the chicken instead of falling off onto the pan.

Coat the Chicken:

Rub the seasoning mixture evenly over both sides of each chicken breast, making sure to get into every corner. If you are using the optional marinade, let the chicken sit in it for 30 minutes to 2 hours in the fridge, then pat it dry before applying the seasoning.

Arrange and Bake:

Place the chicken breasts in a single layer on your prepared baking sheet, leaving a little space between each piece so the heat circulates evenly. Bake for 18 to 22 minutes, or until an instant-read thermometer inserted into the thickest part reads exactly 165 degrees F.

Rest and Serve:

Remove the pan from the oven and let the chicken rest for 5 minutes before slicing, which allows the juices to redistribute instead of running all over your cutting board. Garnish with lemon slices and chopped parsley or cilantro if you want it to look as good as it tastes.

Pin It

The first time I brought this to a potluck, someone asked me for the recipe and seemed genuinely surprised when I rattled off the ingredients in under a minute. She had assumed there was some secret step or special marinade, but the truth is that good chicken is just about respecting the process and not overthinking it. That night, I realized this recipe had become more than a weeknight shortcut, it was proof that simple food, done right, can be the thing people remember.

How to Store and Reheat

Let the chicken cool completely before transferring it to airtight containers, where it will keep in the refrigerator for up to four days. I like to slice it before storing so I can grab a few pieces for salads or sandwiches without having to pull out a knife. When reheating, use a skillet over medium-low heat with a splash of water or broth to keep it from drying out, or microwave it in 30-second intervals covered with a damp paper towel. The oven works too, but it takes longer and honestly isn't worth the effort unless you are reheating a whole batch at once.

Ways to Switch It Up

I have made this chicken with cajun seasoning, taco spices, lemon pepper, and even a simple coat of salt and rosemary depending on what else is on the table. You can substitute chicken thighs if you want something a little juicier and more forgiving, just add five to seven minutes to the baking time and check the internal temperature. A pinch of cayenne or red pepper flakes gives it a gentle kick, and swapping smoked paprika for regular makes it taste like it spent time on a grill. On nights when I want something brighter, I squeeze fresh lemon juice over the top right before serving and toss on a handful of chopped herbs.

What to Serve It With

This chicken plays well with just about anything, which is why it has become my default protein when I don't have a specific meal plan in mind. I have served it alongside roasted vegetables, over mixed greens with a simple vinaigrette, and next to rice or quinoa when I need something more filling. It also makes a great base for grain bowls, wraps, and even pasta if you slice it thin and toss it with olive oil and garlic.

• Roasted broccoli, carrots, or Brussels sprouts for a one-pan situation that feels like a real dinner.
• A big green salad with whatever dressing you have on hand, because the chicken is flavorful enough to carry the whole plate.
• Mashed potatoes, rice, or couscous if you want something comforting and easy to throw together while the chicken bakes.

Pin It

This is the kind of recipe that doesn't ask much from you but gives back more than you expect, which is exactly what I need on nights when cooking feels like one more thing on the list. I hope it becomes as reliable for you as it has for me.

Recipe FAQs

→ How do I keep chicken breasts from drying out in the oven?

Pounding the chicken to even thickness (about ¾ inch) ensures uniform cooking. The olive oil rub locks in moisture, and baking at 400°F for just 18-22 minutes prevents overcooking. Always let the meat rest for 5 minutes after baking to redistribute juices throughout.

→ What temperature should baked chicken breast be?

Insert an instant-read thermometer into the thickest part of the breast. It should read 165°F (74°C) for safe consumption. This temperature guarantees the chicken is fully cooked while remaining tender and juicy.

→ Can I use chicken thighs instead of breasts?

Absolutely. Chicken thighs are naturally more forgiving due to higher fat content. Use boneless, skinless thighs and increase baking time by 5-7 minutes. The same seasoning blend works beautifully.

→ How long does baked chicken breast last in the refrigerator?

Store cooled chicken in airtight containers for up to 4 days. It reheats wonderfully in the microwave at 50% power or gently in a 350°F oven until warmed through. The cooked meat also freezes well for up to 3 months.

→ What spices work best for baked chicken?

Garlic powder, onion powder, and paprika form the classic trio. Dried oregano, Italian seasoning, or thyme add herbal notes. For heat, add cayenne or red pepper flakes. Smoked paprika imparts a subtle barbecue flavor.

→ Should I cover chicken breasts when baking?

Bake uncovered at 400°F for nicely browned, caramelized edges. Covering creates steam and prevents browning. If the chicken tops brown too quickly, loosely tent with foil for the last few minutes.