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
- 1Add chicken and 1 tablespoon of the salt to a large bowl. Fill with cold water, cover, and refrigerate for at least 1 hour or up to overnight.
- 2Preheat the oven to 450°F with a rack in the center position.
- 3In a small bowl, combine the remaining 1 teaspoon salt, pepper, garlic powder, onion powder, paprika, and sugar (if using).
- 4Transfer the chicken to a plate and pat dry. Brush with olive oil and season all over with the spice rub.
- 5Arrange chicken in a 9x13-inch baking dish and bake for about 18 minutes, or until the internal temperature of the chicken reaches 165°F on an instant-read thermometer.
- 6Turn the oven to broil. Cook until the tops are golden brown, about 3 minutes more.
- 7Divide the chicken between plates and serve.
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
AI Swap Engine
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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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