PF
A vibrant plate featuring grilled chicken breast, white rice, fries, and fresh vegetables.
Stovetop~40 minComplexity

Baked Chicken Breast

This Baked Chicken Breast delivers 39g protein and 256 calories per serving — a foundational lean protein for any macro-tracking system. Preps 4 servings in quick time on the stovetop, making it one of the most efficient ways to lock in daily protein targets without planning variation.

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Ingredients

4 servings
  • Chicken Breast, Boneless Skinless(680g)

    Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.

  • Olive oil(20g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Paprika, Ground(5g)
  • Garlic powder(5g)
  • ½ Teaspoon Kosher Salt (Add ONLY If Rinsing The Chicken, Plus Additional To Taste)
  • ¼ teaspoon ground black pepper*
  • 1 to 2 teaspoons kosher salt
  • 4 cups warm water
  • ¼ cup kosher salt

Instructions

  1. 1Pat the chicken breasts dry on both sides with paper towels, then sprinkle generously with salt on both sides. Place uncovered in the refrigerator for 30 minutes or up to 1 day to dry brine.
  2. 2Remove the chicken from the refrigerator and let sit at room temperature for 10 minutes. Wipe off the salt with paper towels (do not rinse).
  3. 3Preheat the oven to 425°F. While it heats, place the chicken breasts in a large bowl and toss with the olive oil, paprika, and garlic powder until evenly coated.
  4. 4Arrange the coated chicken in a single layer in a 9×13-inch ceramic or metal baking dish (do not use glass).
  5. 5Bake over dry heat at 425°F for 14–25 minutes depending on breast size, until an instant-read thermometer inserted into the thickest part reaches 165°F (small/medium breasts: 14–16 minutes; medium/large: 16–20 minutes; larger breasts: 20–25 minutes).
  6. 6Transfer the chicken to a plate, cover, and let rest for a minimum of 5 minutes.
  7. 7Slice, dice, or shred the chicken as desired, then divide evenly into 4 airtight containers while still warm. Store in the refrigerator for up to 4 days.

Nutrition — Per Serving

256

calories

39g

protein

10g

fat

Carbohydrates
2g
Saturated fat
1.7g
Sodium
78 mg
Dietary fiber
0.6g

4 servings per batch · ~178g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Baked Chicken Breast have per serving?

Each serving contains 39g of protein and 256 calories with minimal fat at 10g and only 2g carbs. This makes it one of the leanest chicken options for hitting protein targets without excess calories.

How long does Baked Chicken Breast take to prep?

This recipe qualifies as quick prep and yields 4 servings from a single stovetop batch. You're looking at minimal active time per serving when meal prepping for the week.

Is Baked Chicken Breast good for fat loss?

At 256 calories and 39g protein per serving, this recipe is built for fat loss phases where calorie control is critical. The high protein-to-calorie ratio keeps you full while maintaining a significant deficit.

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