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Baked Chicken Breast for Weekly Meal Prep - Simple, Juicy, and Reliable

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 4 boneless, skinless chicken breasts (6–8 ounces each)
  • 4 cups water (for optional quick brine)
  • 3 tablespoons kosher salt (for brine)
  • 1 tablespoon olive oil
  • 1 teaspoon kosher salt (for seasoning)
  • 1/2 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon smoked paprika (or sweet paprika)
  • Optional: 1/2 teaspoon dried oregano or Italian seasoning
  • Optional garnish: fresh lemon wedges and chopped parsley

Method
 

  1. Preheat and prep: Heat the oven to 425°F (220°C). Line a sheet pan with foil or parchment for easy cleanup and set a metal rack on top if you have one. The rack promotes even cooking.
  2. Quick brine (optional but recommended): In a large bowl, mix 4 cups water with 3 tablespoons kosher salt until dissolved. Submerge the chicken breasts for 15 minutes. This step helps the meat stay juicy. Rinse quickly under cool water and pat very dry with paper towels.
  3. Even the thickness: If any breasts are much thicker on one end, place them between two sheets of plastic wrap and pound gently with a rolling pin or meat mallet until they’re an even 3/4 to 1 inch thick. Even thickness = even cooking.
  4. Season well: Place chicken on the pan. Rub with olive oil. In a small bowl, mix kosher salt, pepper, garlic powder, onion powder, paprika, and oregano if using. Sprinkle generously on both sides and press lightly so it sticks.
  5. Bake: Cook for 16–20 minutes, depending on thickness. Start checking at 15 minutes. Target internal temperature is 160°F when pulled from the oven (it will rise to 165°F as it rests). Use an instant-read thermometer for best results.
  6. Rest: Transfer the chicken to a plate or cutting board and let it rest 5–10 minutes. This allows the juices to redistribute so the slices stay moist.
  7. Slice or cube: For meal prep, slice against the grain into 1/2-inch pieces or cube into bite-size chunks. Squeeze a little fresh lemon over the top and sprinkle with parsley if you like.