Oven Baked Chicken Breast

There was a Tuesday evening when my roommate asked what was for dinner, and I realized I had nothing but chicken breasts and spices gathering dust in my pantry. Twenty minutes later, golden-brown chicken came out of the oven, and she actually put her phone down to eat. That moment taught me that the simplest recipes often become the ones you reach for again and again, especially when life gets busy and you still want something that tastes like you tried.

I made this for a potluck where everyone brought something complicated and fussy, and somehow the plain-looking baked chicken disappeared first. My coworker asked for the recipe, and when I told her it was just spices and an oven, she didn't believe me until I walked her through it step by step the next week in the break room.

Ingredients

• Boneless, skinless chicken breasts (4 pieces, 6–8 oz each): This is your canvas, and choosing breasts roughly the same thickness ensures they cook evenly without any guesswork.
• Olive oil (2 tablespoons): Don't skip this—it's what keeps the chicken from drying out and helps the spices cling beautifully.
• Garlic powder (1 teaspoon): Fresh garlic burns easily at high heat, so powder is your friend here and delivers a more subtle, even flavor.
• Onion powder (1 teaspoon): Works alongside garlic to build a savory foundation that feels deeper than the sum of its parts.
• Paprika, smoked or sweet (1 teaspoon): This is where the color and warmth come from; smoked paprika adds a hint of complexity if you're feeling fancy.
• Dried oregano or Italian seasoning (1 teaspoon): Pick whichever you have on hand—either one brings an herbaceous note that ties everything together.
• Salt (½ teaspoon) and black pepper (¼ teaspoon): These aren't afterthoughts; they're the backbone that makes every other flavor sing.
• Lemon slices and fresh parsley or cilantro (optional): A squeeze of brightness at the end transforms the plate from simple to intentional.
• Simple Marinade ingredients (optional): Lemon juice, soy sauce, honey, and Dijon mustard create a glossy coating that takes things up a notch if you have 30 minutes to spare.

Instructions

Heat your oven and prep your stage:

Set the oven to 400°F and line a baking sheet with parchment paper—this small step saves you from scrubbing later and ensures even browning underneath.

Dry and level out your chicken:

Pat each breast thoroughly with paper towels because moisture is the enemy of browning, then place between plastic wrap and pound gently until they're about ¾ inch thick and uniform. You'll hear the satisfying thunk of the mallet, and suddenly all four pieces look like they belong in the same pan.

Build your spice blend:

Whisk together olive oil, garlic powder, onion powder, paprika, oregano, salt, and pepper in a small bowl until it smells unmistakably savory and looks like a paste. This is also your moment to taste a tiny pinch on your finger and adjust if something feels off.

Coat each breast generously:

Rub the spice mixture all over both sides of every chicken breast with your fingers, making sure nothing gets left behind in the bowl. The oil helps everything stick, so don't be shy about really working it in.

Arrange them for success:

Lay chicken breasts flat on the prepared baking sheet in a single layer, leaving a bit of space between each one so air can circulate and they bake rather than steam.

Bake until the thermometer says yes:

Slide the pan into the oven for 18–22 minutes, checking with an instant-read thermometer inserted into the thickest part—you're aiming for exactly 165°F. This is when precision matters; even a few degrees makes a difference in juiciness.

Rest and finish:

Pull everything out and let it sit untouched for 5 minutes while the heat redistributes and the juices settle, then scatter lemon slices and fresh herbs on top if you want that final flourish.

Save

I served this to my best friend's picky kid, and she asked for seconds, which felt like a small victory in my kitchen. Watching someone enjoy something this honest and straightforward reminded me that not every meal needs to be complicated to be memorable.

Why the Marinade Matters (But Isn't Necessary)

The optional simple marinade is there if you want to take things in a slightly sweeter, tangier direction—the lemon juice and soy sauce create a gloss that's different from the dry spice rub but equally delicious. I reach for it on weekends when I have the extra time, but honestly, the straight spice version is my go-to for weeknights when I'm hungry and tired. The choice between the two usually depends on my mood and whether I remembered to plan ahead, and both get the job done beautifully.

Making This Work for Meal Prep

Once you've made a batch, these chicken breasts live quietly in the refrigerator for up to 4 days, ready to become anything you need them to be. I slice mine thin and toss it into salads on Tuesday, stack it between bread with mayo on Wednesday, and dice it into grain bowls by Friday. The beauty is that the flavor is already built in, so you're just rearranging the same base into different shapes and contexts throughout the week.

Flavor Variations and Personal Touches

Once you understand this technique, the spice blend becomes your playground rather than a rigid formula. I've added everything from a pinch of cayenne for heat to smoked paprika when I wanted something deeper, and the chicken welcomes every change gracefully. The real secret is that the method stays exactly the same—pound, season, bake at temperature, rest—so you can experiment with confidence without worrying you'll suddenly ruin dinner.

• Substitute chicken thighs if you want juicier, more forgiving meat, just add 5–7 minutes to the baking time.
• A pinch of cayenne or red pepper flakes brings heat that builds gradually as you eat.
• Fresh herbs sprinkled on top right before serving add brightness that dry spices can't quite match.

Save

This recipe is proof that sometimes the best dishes are the ones that ask the least of you while delivering the most. Once you've made it a few times, it becomes automatic—the kind of dinner you make without thinking, yet somehow it still feels like you cared.

Recipe FAQs

→ How do I keep chicken breasts from drying out?

Pound the chicken to even thickness before baking, which ensures uniform cooking. Use an instant-read thermometer to remove at 165°F, and let the meat rest for 5 minutes to redistribute juices. The olive oil rub also helps lock in moisture during roasting.

→ What temperature is best for baking chicken breasts?

400°F (200°C) creates the ideal balance—hot enough to develop a flavorful exterior while cooking the interior gently without drying. This temperature typically yields perfect results in 18–22 minutes depending on thickness.

→ Can I use chicken thighs instead?

Absolutely. Chicken thighs offer more natural fat and tend to be juicier. Bake at the same temperature but increase cooking time by 5–7 minutes, checking that the internal temperature reaches 165°F.

→ How long does this keep for meal prep?

Store cooled portions in airtight containers in the refrigerator for up to 4 days. The chicken reheats well in the microwave or can be served cold in salads and wraps. Avoid freezing as it may affect texture slightly.

→ What sides pair well with this?

Roasted vegetables like broccoli, carrots, or Brussels sprouts complement beautifully. For a complete meal, serve with rice, quinoa, or roasted potatoes. The sliced chicken also works wonderfully in grain bowls or over mixed greens.