Description
This Perfect 20-Minute Oven-Baked Chicken Breasts recipe offers juicy, flavorful chicken with a spice-packed dry rub and a crispy exterior. Quick to prepare and cook, it's ideal for busy weeknights and meal prep, producing tender chicken breasts with minimal effort and cleanup.
Ingredients
Scale
Chicken
- 3 pounds boneless skinless chicken breasts (4 extra-large or 6 average breasts)
- 3 to 4 tablespoons olive oil
- Kosher salt, to taste
- Freshly ground black pepper, to taste
Dry Rub
- 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
Garnish (Optional)
- 1 to 2 teaspoons finely minced fresh herbs (parsley, cilantro, or basil)
Instructions
- Preheat and prepare the pan: Preheat your oven to 425°F, using convection if available. Line a baking sheet with foil for easier cleanup, as this will catch any juices and prevent sticking.
- Pound the chicken breasts: Place the chicken breasts on the baking sheet and pound each to an even thickness using a wine bottle, meat tenderizer, rolling pin, or heavy pan. The goal is uniform thickness for even cooking, not thinness.
- Season the chicken: Drizzle the chicken breasts evenly with olive oil, then generously season both sides with kosher salt and freshly ground black pepper. Set aside while preparing the dry rub.
- Prepare and apply the dry rub: In a small bowl, combine the light brown sugar, chili powder, paprika, cumin, garlic powder, and cayenne pepper if using. Stir well to blend. Evenly spoon this dry rub onto both sides of the chicken breasts, applying slightly more on the top side than the bottom.
- Bake the chicken: Place the baking sheet with chicken in the preheated oven and bake for 20 minutes or until the internal temperature reaches 165°F and the chicken is cooked through. The brown sugar in the rub may darken slightly, which is normal.
- Rest and garnish: Remove the chicken from the oven and let it rest for 5 to 10 minutes, covered loosely with foil if desired, to lock in juices. Optionally, garnish with finely minced fresh herbs before serving.
- Store leftovers: Keep any leftover chicken stored airtight in the refrigerator for up to 5 days or freeze for up to 4 months.
Notes
- Brown sugar can cause the rub to darken or burn slightly on the baking sheet, but since the chicken cooks in about 20 minutes, this typically isn't an issue.
- Using foil to line the baking pan makes cleanup easier by catching sticky juices and caramelized bits.
- Uniformly pounding the chicken ensures even cooking and prevents some pieces from drying out while others remain undercooked.
- Resting the chicken after baking is key to retaining moisture and ensuring juicy results.
Nutrition
- Serving Size: 1 serving
- Calories: 280 kcal
- Sugar: 4 g
- Sodium: 450 mg
- Fat: 10 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 8 g
- Fiber: 1 g
- Protein: 38 g
- Cholesterol: 90 mg
