Baked BBQ Chicken Breast
This Baked BBQ Chicken Breast delivers 39g protein and 248 calories per serving — a lean option for hitting daily protein without excess calories. Preps 4 servings in minimal time on the stovetop, giving you a reliable protein source for fat loss phases or calorie-controlled eating windows.
Ingredients
- •Chicken Breast, Boneless Skinless(680g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •BBQ Sauce
Any BBQ sauce. Sweet Baby Ray's is a go-to. Check sugar content if cutting.
- •Ketchup(60g)
- •Maple syrup(15g)
- •Vinegar, Apple Cider(15g)
- •Worcestershire Sauce(15g)
Lea & Perrins is the standard. A little goes a long way.
- •Paprika, Smoked(10g)
- •Cumin, Ground(5g)
- •1 teaspoon kosher salt
- •Garlic powder(5g)
- •½ teaspoon ground black pepper
Instructions
- 1Pat the chicken breasts dry with paper towels, then place on a cutting board. Cover with plastic wrap and pound with a meat mallet until even thickness (about ¾ inch). Place in a large ziptop bag or shallow dish.
- 2In a small bowl, whisk together the ketchup, maple syrup, apple cider vinegar, Worcestershire sauce, smoked paprika, ground cumin, garlic powder, salt, and black pepper until combined.
- 3Pour the marinade over the chicken, seal the bag (or cover the dish), and turn to coat evenly. Refrigerate for at least 2 hours or up to 1 day.
- 4Remove the chicken from the refrigerator and let sit at room temperature for 15 minutes. Preheat your oven to 425°F and line a rimmed baking sheet with parchment paper.
- 5Arrange the chicken breasts on the prepared sheet without touching. Bake for 14–20 minutes over medium-high heat, until the internal temperature reaches 165°F when measured with an instant-read thermometer (or 155°F if you prefer a slightly more tender result). For the final 5 minutes, brush the chicken generously with BBQ sauce.
- 6Transfer the chicken to a cutting board, cover loosely with foil, and rest for 5 minutes.
- 7Divide the chicken evenly among 4 airtight containers while still warm. Cool to room temperature before sealing and refrigerating for up to 4 days. Serve with additional BBQ sauce as desired.
Nutrition — Per Serving
248
calories
39g
protein
5g
fat
- Carbohydrates
- 10g
- Saturated fat
- 1.0g
- Sodium
- 266 mg
- Dietary fiber
- 1.2g
4 servings per batch · ~201g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
Swap any ingredient and get recalculated macros instantly.
Set up your profile to unlockCommon questions
How much protein does Baked BBQ Chicken Breast have per serving?
Each serving contains 39g of protein with just 248 calories, delivering an exceptional protein-to-calorie ratio. The macro breakdown is 5g fat and 10g carbs, making it one of the leanest chicken options available.
How long does Baked BBQ Chicken Breast take to prep?
This recipe qualifies as quick prep and yields 4 servings in minimal active time on the stovetop. You can batch-cook multiple servings simultaneously for efficient meal prep throughout the week.
Is Baked BBQ Chicken Breast good for fat loss?
At 248 calories and 39g protein per serving, this recipe is highly suited for fat loss phases where you need high protein density without excess calories. The extremely low fat and carb content makes it ideal for maintaining a caloric deficit while preserving muscle.
More like this
Slow Cooker Beef Pasta
Slow Cooker · 10 servings
