Baked Chicken
This Baked Chicken delivers 52g protein and 330 calories per serving — a strong middle-ground option between lean breasts and higher-calorie thighs. Makes 4 servings in minimal prep time, supporting consistent protein intake for muscle building without excess fat or calories.
Ingredients
- •Chicken Breast, Boneless Skinless(907g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •1 tablespoon + 1 teaspoon kosher salt
- •½ teaspoon freshly cracked black pepper
- •Garlic powder(10g)
- •Onion powder(10g)
- •Paprika, Ground(5g)
- •Brown sugar(5g)
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
Instructions
- 1Pat the chicken breasts dry with paper towels and place them on a cutting board.
- 2In a small bowl, combine the garlic powder, onion powder, paprika, and brown sugar.
- 3Brush the chicken breasts all over with olive oil, then rub the spice mixture evenly onto all sides until fully coated.
- 4Heat a large skillet over medium-high heat for 2 minutes, then place the chicken breasts in the pan. Cook for 6–7 minutes until the undersides are golden brown, then flip and cook for another 6–7 minutes until the internal temperature reaches 165°F when measured with an instant-read thermometer.
- 5Transfer the cooked chicken to a plate and let rest for 3–5 minutes.
- 6Divide the chicken evenly into 4 airtight containers while still warm, then cool completely before sealing and refrigerating.
Nutrition — Per Serving
330
calories
52g
protein
10g
fat
- Carbohydrates
- 6g
- Saturated fat
- 1.8g
- Sodium
- 107 mg
- Dietary fiber
- 1.0g
4 servings per batch · ~238g each
Macro data sourced from USDA FoodData Central
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How much protein does Baked Chicken have per serving?
Each serving delivers 52g of protein at 330 calories with 10g fat and 6g carbs. This is an extremely efficient protein-to-calorie ratio suitable for most training phases and macro targets.
How long does Baked Chicken take to prep?
Baked Chicken is marked as quick prep and produces 4 servings from one stovetop cooking session. This allows efficient meal prep for multiple days without excessive active cooking time.
Is Baked Chicken good for muscle gain?
At 52g protein and 330 calories per serving, this recipe strongly supports muscle gain goals with lean protein density that allows room for carbohydrates and fats elsewhere in your daily macros. The high protein-to-calorie ratio makes it a foundational meal for hitting 180g+ daily protein targets.
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