Description
This Perfect 20-Minute Oven-Baked Chicken Breasts recipe offers juicy, tender chicken with a flavorful dry rub made from a blend of spices and brown sugar. Easy to prepare and bake, it's perfect for a quick weeknight dinner or meal prep.
Ingredients
Scale
Chicken
- 3 pounds boneless skinless chicken breasts, 4 extra-large breasts or 6 average
- 3 to 4 tablespoons olive oil
- Kosher salt, to taste
- Freshly ground black pepper, to taste
Dry Rub
- ¼ cup light brown sugar, packed
- 3 tablespoons chili powder
- 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, basil)
Instructions
- Preheat Oven: Preheat your oven to 425F using convection if available. Line a baking sheet with foil for easier cleanup.
- Prepare Chicken: Place the chicken breasts on the baking sheet and pound them to an even thickness using a meat pounder, rolling pin, or heavy pan. The chicken should be uniform in thickness to ensure even cooking, but doesn't need to be thin.
- Season Chicken: Drizzle the chicken evenly with olive oil, then generously season both sides with kosher salt and freshly ground black pepper. Set aside briefly.
- Make Dry Rub: In a small bowl, combine brown sugar, chili powder, paprika, cumin, garlic powder, and cayenne pepper (if using). Stir well to combine.
- Apply Rub: Evenly spoon the dry rub over both sides of the chicken breasts, adding slightly more to the side facing up.
- Bake: Place the baking sheet in the preheated oven and bake for about 20 minutes, until chicken reaches an internal temperature of 165F and is cooked through.
- Rest the Chicken: Remove chicken from the oven and allow it to rest for 5 to 10 minutes, covering with foil if desired to keep warm. Resting locks in moisture and juices.
- Garnish and Serve: Optionally sprinkle with fresh minced herbs before serving. Store leftovers airtight in the fridge for up to 5 days or freeze for up to 4 months.
Notes
- The brown sugar in the rub can cause slight burning on the pan runoff, but this usually aligns with the chicken being fully cooked and is not an issue on the chicken itself.
- Lining your pan with foil is highly recommended for easier cleanup and to prevent sticky, burnt drippings.
Nutrition
- Serving Size: 1 serving
- Calories: 320 kcal
- Sugar: 6 g
- Sodium: 250 mg
- Fat: 14 g
- Saturated Fat: 2 g
- Unsaturated Fat: 11 g
- Trans Fat: 0 g
- Carbohydrates: 12 g
- Fiber: 1 g
- Protein: 36 g
- Cholesterol: 85 mg
