Easy Baked Chicken Breast
Easy Baked Chicken Breast delivers 56g protein and 562 calories per serving — one of the highest single-serving protein counts available. Batch-preps 4 servings in quick time, making it the staple foundation for any macro-focused meal prep week. Handles the core protein requirement for anyone serious about hitting daily targets.
Ingredients
- •Olive oil(60g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Honey(45g)
- •Mustard, Whole Grain(30g)
- •Mustard, Dijon(15g)
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •Garlic(240g)
- •Lemon Juice, Fresh(30g)
- •Chicken Breast, Boneless Skinless(907g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •1 pinch salt (to season)
- •Paprika, Ground(3g)
- •Rosemary, Fresh
- •Parsley, Fresh(30g)
- •1 pinch cracked pepper
Instructions
- 1Preheat oven to 400°F. In a small bowl, whisk together the olive oil, honey, whole grain mustard, Dijon mustard, minced fresh garlic, and fresh lemon juice until well combined.
- 2Pat the chicken breasts dry with paper towels, then place them in a lightly oiled baking dish. Season generously with salt, pepper, and ground paprika on both sides.
- 3Spoon 3/4 of the honey mustard mixture evenly over the chicken breasts, spreading to coat all surfaces. Tuck sprigs of fresh rosemary between and around each breast.
- 4Cover the baking dish with foil and bake at 400°F for 15 minutes. Remove foil, spoon the remaining sauce over each breast, and bake uncovered for 10 minutes more, until the internal temperature reaches 165°F and juices run clear.
- 5Switch oven to broil on medium-high heat. Broil the chicken uncovered for 2–3 minutes, watching closely, until the edges are golden brown and caramelized.
- 6Remove from oven and cover loosely with foil. Let rest 5 minutes so juices redistribute throughout the meat.
- 7Divide the chicken breasts evenly into 4 airtight containers while still warm. Drizzle each with pan drippings and garnish with fresh chopped parsley.
- 8Store containers in the refrigerator for up to 4 days. Reheat gently in a 350°F oven for 8–10 minutes until warmed through.
Nutrition — Per Serving
562
calories
56g
protein
22g
fat
- Carbohydrates
- 36g
- Saturated fat
- 3.4g
- Sodium
- 163 mg
- Dietary fiber
- 2.1g
4 servings per batch · ~340g each
Macro data sourced from USDA FoodData Central
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How much protein does Easy Baked Chicken Breast have per serving?
Each serving contains 56g of protein and 562 calories with a macro split of 22g fat and 36g carbs. This makes it one of the highest protein-per-calorie options for hitting daily protein targets without excessive calories.
How long does Easy Baked Chicken Breast take to prep?
This recipe qualifies as quick prep and yields 4 servings, making it efficient for meal prep cycles. You can batch multiple servings in one stovetop session for consistent protein sources throughout the week.
Is Easy Baked Chicken Breast good for muscle gain?
At 56g protein per serving, this recipe directly supports muscle gain phases where consistent high protein intake drives adaptation. The 562-calorie count pairs well with caloric surplus protocols common in bulk phases.
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