Unlock the secret to consistently juicy, flavorful, and perfectly cooked chicken breasts with this simple, no-fail low-carb recipe! A blend of savory spices creates a delicious crust while high-heat baking locks in moisture. This versatile recipe is naturally keto-friendly, gluten-free, and ideal for meal prepping, salads, or as the star of your dinner plate. Say goodbye to dry chicken forever!
Prep Time: 10 minutes
Cook Time: 15-25 minutes (size-dependent)
Resting Time: 10 minutes
Total Time: 35-45 minutes
Yields: 8 servings
Serving Size: 1/2 chicken breast
Ingredients:
4 Boneless, Skinless Chicken Breasts (approx. 5-10 oz / 140-280g each – see note 1)
1 tablespoon Olive Oil
Simple Low-Carb Rub:
4 teaspoons Paprika
1 teaspoon Onion Powder
1 teaspoon Garlic Powder
1 teaspoon Black Pepper
1 teaspoon Salt
Instructions:
- Preheat Oven: Set your oven to a high temperature of 450°F (230°C). Line a sturdy baking sheet with parchment paper for easier cleanup, if desired.
- Prepare Chicken: Pat the chicken breasts completely dry using paper towels (this helps the rub adhere and promotes better browning). Place the chicken breasts in a bowl or directly on the baking sheet and drizzle evenly with the olive oil. Use your hands or a brush to ensure each breast is lightly coated.
- Mix the Rub: In a small bowl, combine the paprika, onion powder, garlic powder, black pepper, and salt. Stir until well mixed.
- Season Generously: Sprinkle the low-carb rub mixture evenly over all surfaces of the oiled chicken breasts. Press the rub gently onto the chicken to help it stick.
- Arrange for Baking: Place the seasoned chicken breasts on the prepared baking sheet, making sure to leave at least 1-2 inches of space between each piece. This allows hot air to circulate for even cooking.
- Initial Bake: Transfer the baking sheet to the fully preheated oven on the center rack. Bake for 10 minutes.
- Flip and Finish Baking: After 10 minutes, carefully remove the baking sheet from the oven. Use tongs to flip each chicken breast over. Return the baking sheet to the oven and continue baking until the chicken is cooked through. The remaining time depends on the thickness/weight of the breasts:
- Small (approx. 5 oz / 140g): Bake for 2-5 minutes more (Total time: 12-15 min).
- Medium (approx. 7 oz / 200g): Bake for 5-10 minutes more (Total time: 15-20 min).
- Large (approx. 10 oz / 280g): Bake for 10-15 minutes more (Total time: 20-25 min).
- Confirm Doneness: The most reliable method is to check the internal temperature with an instant-read meat thermometer inserted into the thickest part of the breast; it should register 165°F (74°C).
- Crucial Resting Step: Once the chicken reaches the correct temperature, remove the baking sheet from the oven. Loosely tent the chicken breasts with aluminum foil or cover the pan with another baking dish. Let the chicken rest undisturbed for 5-10 minutes. This allows the juices to redistribute throughout the meat, ensuring maximum tenderness and moisture. Do not skip this step!
- Slice and Serve: After resting, transfer the chicken breasts to a cutting board. Slice against the grain into desired thickness and serve immediately.
Tips & Notes:
- Know Your Chicken Size: Weighing your chicken breasts helps estimate cooking time more accurately, preventing over or undercooking. Always verify doneness with a meat thermometer for safety and best results.
- Customize Your Rub: Feel free to adjust the rub! Add smoked paprika for a smokier flavor, a pinch of cayenne for heat, or dried herbs like thyme or rosemary. Keep it sugar-free for low-carb compliance.
- High Heat is Key: The high oven temperature helps to quickly sear the outside of the chicken, locking in juices.
Storage:
Refrigerate leftover cooked chicken in an airtight container for up to 4 days. For best texture, allow chicken to cool completely before slicing if storing for later use.
Freeze cooked chicken for up to 3 months (best quality if used within 1 month). Thaw overnight in the refrigerator.
Estimated Nutrition Information:
Per Serving (1/2 of an average 7oz breast)
- Calories: 144 kcal
- Total Fat: 4.5g
- Saturated Fat: 1g
- Total Carbohydrates: 1.3g
- Dietary Fiber: 0.4g
- Sugars: < 0.5g (naturally occurring)
- Net Carbohydrates: 0.9g
- Protein: 23.3g
- Sodium: 343mg (will vary based on salt type and amount used)
Disclaimer: Nutrition information is calculated using standard databases (USDA, etc.) and is provided as an estimate only. Actual values may vary based on specific ingredient brands, precise measurements, chicken breast size/leanness, and oil usage.
