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 dry, then place chicken breasts on a cutting board; if desired lay a sheet of plastic wrap over the top to keep things tidy. With a meat mallet or rolling pin, gently pound the breasts into an even thickness. Place in a sturdy ziptop bag or a small dish that will hold it snugly.
- 2In a small bowl, stir together the marinade ingredients: ketchup, maple syrup, vinegar, Worcestershire, smoked paprika, cumin, salt, garlic powder, and black pepper.
- 3Add the marinade to the chicken (either the bag or the dish). Seal the bag (if using), squeezing out as much air as possible. Turn to coat the chicken in the marinade. Marinade the chicken in the refrigerator for at least 2 hours or up to 1 day.
- 4When ready to cook, remove the chicken from the refrigerator and let stand at room temperature while you preheat the oven. Place a rack in the center of the oven and preheat to 425°F. Line a rimmed baking sheet or baking dish large enough to hold the chicken without it touching with parchment paper.
- 5Remove the chicken from the marinade and place on the parchment paper. Bake BBQ chicken for 14 to 16 minutes (for small/medium breasts that are about 6 to 7 ounces), 16 to 20 minutes (for medium/large breasts that are 8 to 10 ounces), or 20 to 25 minutes (for larger breasts). For best results, use an instant-read thermometer. When the breasts reach 165°F, they are done. Note that the chicken’s temperature will rise as it rests; I prefer to remove mine at 155°F. If desired, when the chicken has about 5 minutes left, brush it liberally with BBQ sauce.
- 6Transfer the chicken to a plate or cutting board. Cover and let rest for a minimum of 5 minutes. Enjoy hot with a side of barbecue 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
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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.
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