Description
This recipe for Perfect 20-Minute Oven-Baked Chicken Breasts offers juicy, tender chicken seasoned with a flavorful dry rub including brown sugar, chili powder, and spices. The chicken is evenly pounded for uniform cooking and baked to perfection in just 20 minutes, making a quick and delicious main course suitable for any weeknight dinner.
Ingredients
Scale
Chicken
- 3 pounds boneless skinless chicken breasts, about 4 extra-large breasts or 6 average
Seasoning and Rub
- 3 to 4 tablespoons olive oil
- Kosher salt, to taste
- Freshly ground black pepper, to taste
- 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
- 1 to 2 teaspoons finely minced fresh herbs (parsley, cilantro, basil), optional for garnishing
Instructions
- Preheat the Oven: Preheat your oven to 425°F using convection if available. Line a baking sheet with foil for easier cleanup.
- Prepare the Chicken: Place the chicken breasts on the baking sheet and pound each to an even thickness using a wine bottle, meat pounder, rolling pin, or heavy pan. This ensures even cooking.
- Season with Oil and Basic Seasonings: Drizzle the chicken evenly with olive oil and generously season both sides with kosher salt and freshly ground black pepper. Set aside.
- Make the Dry Rub: In a small bowl, combine the light brown sugar, chili powder, paprika, cumin, garlic powder, and optional cayenne pepper. Stir well to mix.
- Apply the Rub: Evenly spoon the dry rub over both sides of the chicken breasts, applying a bit more on the side facing up.
- Bake the Chicken: Place the baking sheet in the oven and bake for about 20 minutes, or until the chicken reaches an internal temperature of 165°F and is fully cooked through.
- Rest the Chicken: Remove the chicken from the oven and let it rest for 5 to 10 minutes, loosely covered with foil to retain heat. This resting step locks in juices and moisture for perfectly tender chicken.
- Garnish and Serve: Optionally sprinkle freshly minced herbs like parsley, cilantro, or basil over the chicken before serving.
- Storage: Store leftovers in an airtight container in the refrigerator for up to 5 days or freeze for up to 4 months.
Notes
- The brown sugar in the rub may cause some caramelization or darkening where it drips onto the pan, but this should not affect the chicken itself.
- Lining the baking sheet with foil is highly recommended to catch drippings and simplify cleanup.
- Using a meat tenderizer or pounding the chicken to uniform thickness is essential for even cooking and juicy results.
- Resting the chicken after baking helps lock in moisture and improves texture.
- If you prefer a less spicy rub, omit the cayenne pepper or reduce the chili powder.
Nutrition
- Serving Size: 1 serving
- Calories: 280 kcal
- Sugar: 4 g
- Sodium: 300 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 9 g
- Trans Fat: 0 g
- Carbohydrates: 8 g
- Fiber: 1 g
- Protein: 35 g
- Cholesterol: 90 mg
