I’ve gotta tell you, finding truly satisfying Low Calorie Chicken Recipes used to drive me nuts. Most Baked Chicken Breast Recipes out there leave you with something that tastes like cardboard. But this? This is different. When I first tried making Boneless Skinless Chicken Breast Recipes this way, I was skeptical. Could simple pantry spices really transform plain chicken into something we’d actually crave? Turns out, yes. The trick is in how you prep it. This works beautifully for Baked Chicken Tenderloins too, by the way. What I love most about these Boneless Chicken Breast Recipes is how they fit into my weeknight routine without making me feel like I’m sacrificing flavor for health. These Low Calorie Recipes prove you don’t have to choose between eating well and eating food that actually tastes good. Perfect for anyone hunting down Healthy Chicken Recipes that don’t make you sad.
Table of Contents
- 1) Key Takeaways
- 2) Easy Low Calorie Oven Baked Chicken Breast Recipe
- 3) Ingredients for Low Calorie Oven Baked Chicken Breast
- 4) How to Make Low Calorie Oven Baked Chicken Breast
- 5) Tips for Making Low Calorie Oven Baked Chicken Breast
- 6) Making Low Calorie Oven Baked Chicken Breast Ahead of Time
- 7) Storing Leftover Low Calorie Oven Baked Chicken Breast
- 8) Try these Main Course next!
- 9) Low Calorie Oven Baked Chicken Breast
- 10) Nutrition
1) Key Takeaways
- What makes this chicken breast recipe so juicy and flavorful?
- Why do you need to flatten the chicken before baking?
- What temperature should baked chicken breast reach for safe eating?
- Can you make this low calorie chicken recipe without butter?
- How long does baked chicken breast last in the fridge?
2) Easy Low Calorie Oven Baked Chicken Breast Recipe
Listen, I’ve tried dozens of Low Calorie Chicken Recipes over the years, and most of them left me wondering why I even bothered. Dry, bland, boring. You know the drill. But this one? This one’s different, and I’m not just saying that.
The magic here isn’t some fancy technique or hard to find ingredients. It’s about treating your chicken right from the start. When you pound those breasts to an even thickness, you’re setting yourself up for success. No more thick parts that stay raw while the thin ends turn into jerky. Everything cooks at the same rate, and that means juicy chicken every single time.
What I love most about this recipe is how quick it comes together. We’re talking 30 minutes from start to finish. That’s faster than most takeout orders, and you actually know what’s going into your food. The spice blend hits all the right notes without being complicated. Garlic powder, onion powder, paprika, Italian seasoning. Things you probably already have sitting in your pantry right now.
Here’s the thing about Low Calorie Chicken Recipes that actually work. They don’t make you feel deprived. This chicken has enough flavor that you’re not sitting there thinking about what you’re missing. The brown sugar caramelizes just enough to create this gorgeous golden crust. That tiny bit of butter on top? It melts into the chicken and creates a pan sauce that’s absolutely perfect spooned over rice or mashed potatoes.
I make this at least twice a week now. Sometimes I slice it for salads. Other times I chop it up for tacos or quesadillas. My kids will actually eat it without complaining, which is a win in my book. And when people ask me for healthy dinner ideas, this is the first recipe I send them. It’s that reliable.
The best part? You can prep everything ahead. Season your chicken in the morning before work, stick it in the fridge, and dinner’s halfway done before you even leave the house. On those nights when you walk in the door exhausted, you’ll thank yourself for the head start. Just pop it in the oven and relax for 20 minutes. Easy doesn’t even begin to cover it.
3) Ingredients for Low Calorie Oven Baked Chicken Breast
Boneless, Skinless Chicken Breast This is your blank canvas. I usually grab whatever’s on sale, but try to pick pieces that are similar in size so they cook evenly. If you can only find those massive breasts, just cut them in half before you start. No shame in that game. The recipe calls for 2 pounds, which feeds my family of four with enough left over for lunch the next day.
Olive Oil Just one tablespoon does the trick. This helps the seasoning stick and keeps the surface from drying out in the oven. I’ve tried skipping it before when I was really watching calories, and it works, but the chicken doesn’t brown as nicely. Your call. Any neutral oil works if you don’t have olive oil around. Avocado oil is great too.
Light Brown Sugar Wait, sugar in a savory dish? Trust me on this one. That tablespoon of brown sugar does something special. It balances the spices and helps create that beautiful caramelized crust on top. If you only have white sugar, use that. Dark brown sugar works too, though it’ll give you a slightly deeper molasses flavor. Don’t skip it if you can help it.
Garlic Powder Two teaspoons might sound like a lot, but it’s perfect. Garlic powder gives you that savory depth without the hassle of mincing fresh garlic. Fresh garlic would burn at 400°F anyway, so powder is actually your better choice here. Make sure yours isn’t ancient and clumpy. Old garlic powder tastes bitter and weird.
Onion Powder This pairs with the garlic like they were made for each other. Two teaspoons adds a sweet, mellow onion flavor that rounds out the whole spice blend. Some people think onion powder is just filler, but they’re wrong. It brings something special to the table that fresh onions can’t match in a dry rub.
Ground Paprika One teaspoon of paprika adds color and a subtle sweetness. I use regular paprika, but smoked paprika would be incredible here if you want a deeper, smokier vibe. Just don’t use hot paprika unless you’re into spicy food. That’s a different recipe altogether.
Italian Seasoning This is my secret weapon. One teaspoon of Italian seasoning brings in basil, oregano, thyme, and sometimes rosemary depending on the blend. It’s like adding four spices in one go. Lazy? Maybe. Delicious? Absolutely. If you don’t have Italian seasoning, just throw in some dried basil and oregano instead.
Salt One teaspoon of salt seasons the chicken throughout. I use kosher salt, which has bigger crystals and a cleaner taste than table salt. If you’re using table salt, cut it back to 3/4 teaspoon. Too much salt ruins everything, so measure this one. Don’t just eyeball it unless you’re really confident in your skills.
Ground Black Pepper Just a quarter teaspoon of black pepper adds a tiny bit of heat and complexity. Fresh cracked pepper is even better if you have a grinder. The flavor is so much brighter. But pre ground works fine too. We’re not trying to win any culinary awards here. We’re just trying to eat well on a Tuesday night.
Butter One tablespoon of diced butter gets divided among the chicken breasts. This is the one ingredient you could skip if you’re being really strict about calories. The chicken will still turn out good without it, just not quite as rich and juicy. I like to cut my tablespoon into six little pieces so each breast gets a little pat of butter on top.
4) How to Make Low Calorie Oven Baked Chicken Breast
Step 1 Get your oven heating to 400°F. Grab your 9×13 inch casserole dish and give it a light spray with cooking spray or rub it with a little oil. You don’t want your chicken sticking to the pan. That’s just annoying to clean up later.
Step 2 Here comes the part that makes all the difference. Take your chicken breasts and lay them between two sheets of plastic wrap. You could use a zip top bag cut open if you don’t have plastic wrap. Now grab your rolling pin, or a meat mallet, or honestly even a heavy skillet. Gently pound those chicken breasts until they’re about half an inch to three quarters of an inch thick all over. The goal is even thickness, not making them paper thin. This step keeps your chicken from drying out.
Step 3 Rub that tablespoon of olive oil all over your flattened chicken. Get it on both sides. Don’t be shy. Your hands are the best tool for this job. Just wash them really well afterward. This oil helps everything that comes next stick to the chicken and creates that gorgeous golden color we’re after.
Step 4 Grab a small bowl and mix together your brown sugar with all the spices. The garlic powder, onion powder, paprika, Italian seasoning, salt, and pepper all go in there. Give it a good stir with a fork. Now sprinkle this mixture over both sides of your oiled chicken. Use your hands to rub it in gently. You want every bit of that chicken covered.
Step 5 Place your beautifully seasoned chicken breasts in that prepared casserole dish. They can touch each other. That’s fine. Now take your tablespoon of butter and dice it into small pieces. Put a little piece on top of each chicken breast. When this melts in the oven, it creates this incredible pan sauce.
Step 6 Slide your dish into that preheated oven. Set a timer for 18 minutes. At 18 minutes, check the internal temperature with a meat thermometer. You’re looking for 165°F in the thickest part. If you’re not there yet, give it another 2 minutes and check again. Don’t just guess on this. Get yourself a cheap instant read thermometer. They’re like ten bucks and they’ll change your cooking game.
Step 7 Here’s a pro move if you want that extra pretty top. Turn on your broiler for the last 1 to 3 minutes of cooking. This creates a gorgeous golden brown crust on top. Just watch it like a hawk. Broilers can go from perfect to burnt in about 30 seconds. If your broiler scares you, skip this step. Your chicken will still taste amazing.
Step 8 Pull that chicken out of the oven and let it rest for a couple minutes. I know you’re hungry. I know it smells incredible. But giving it just 2 or 3 minutes to rest lets the juices redistribute throughout the meat. If you cut into it right away, all those juices run out onto your cutting board instead of staying in the chicken where they belong. Patience pays off here.
5) Tips for Making Low Calorie Oven Baked Chicken Breast
Don’t skip the pounding step. I know it seems like extra work. I know you’re tired. But this is the single most important thing you can do for juicy chicken. When your chicken breast is thick on one end and thin on the other, the thin part overcooks while the thick part is still raw. Pound it to an even thickness and everything cooks perfectly at the same time. This takes maybe 30 seconds per breast.
Get yourself a meat thermometer if you don’t have one already. I resisted this for years because I thought I could just tell when chicken was done. Turns out I was overcooking it every single time. A thermometer takes the guesswork out. Chicken is done at 165°F. Not 170°F. Not 180°F. At 165°F, pull it out. It’ll stay juicy and perfect. The thermometer I use cost me less than a fancy coffee drink and I’ve used it hundreds of times.
Season both sides of the chicken. I see people just dumping seasoning on top and calling it done. That’s a rookie move. Flip that chicken over and season the bottom too. You want flavor in every single bite, not just the top. Take the extra 10 seconds. Your taste buds will thank you.
Room temperature chicken cooks more evenly than cold chicken straight from the fridge. If you remember, take your chicken out about 20 minutes before you plan to cook it. Let it sit on the counter while you prep everything else. This isn’t about food safety. Twenty minutes at room temp is totally fine. It just means the outside won’t overcook while the inside is still cold.
Don’t crowd your pan. If you’re doubling the recipe, use two dishes. Chicken needs space around it for the hot air to circulate. When you cram too much into one pan, it steams instead of roasting. Steamed chicken is sad chicken. Give each piece a little breathing room.
That pan sauce at the bottom? Don’t waste it. After you take the chicken out, there’s this beautiful mixture of melted butter, spices, and chicken juices in the bottom of your dish. Spoon that over your chicken or your side dishes. It’s liquid gold. Sometimes I’ll add a splash of chicken broth to the pan and scrape up all the good bits to make even more sauce.
6) Making Low Calorie Oven Baked Chicken Breast Ahead of Time
This recipe is perfect for meal prep, which is honestly why I started making it in the first place. You can prep the chicken completely and store it in the fridge for up to 24 hours before cooking. Just get all your seasoning done, cover the dish tightly with plastic wrap, and stick it in the fridge. When you’re ready to cook, take it out, let it sit on the counter for 15 minutes, and pop it in the oven. Dinner’s basically already done.
If you want to get even more ahead of the game, you can mix up your spice blend days in advance. Just combine the brown sugar, garlic powder, onion powder, paprika, Italian seasoning, salt, and pepper in a small jar. Shake it up. When you’re ready to cook, you’ve got your seasoning all ready to go. This is what I do on Sundays so weeknight dinners come together faster.
You can cook the chicken completely and store it in the fridge for up to 3 days. Let it cool down first. Then wrap it tightly or put it in an airtight container. When you want to eat it, you’ve got a bunch of options. Slice it cold for salads. Chop it up for tacos. Reheat it gently in the microwave with a damp paper towel on top so it doesn’t dry out. Or warm it in a covered dish in a 300°F oven for about 10 minutes.
Some people freeze cooked chicken breast, and you can do that if you want. I find it gets a little weird in texture after freezing, kind of spongy and not as juicy. But if you’re in a pinch, freeze it for up to 2 months. Just make sure it’s wrapped really well to prevent freezer burn. Thaw it overnight in the fridge before reheating.
The raw seasoned chicken doesn’t freeze well. The salt in the rub draws out moisture over time, and you end up with chicken that’s kind of dry and grainy when you cook it. If you want to freeze raw chicken, do it before seasoning. Then thaw it, season it fresh, and cook it.
7) Storing Leftover Low Calorie Oven Baked Chicken Breast
Leftover chicken is a gift to your future self. I always make extra on purpose. Let your cooked chicken cool down to room temperature before you stick it in the fridge. This takes maybe 30 minutes. Don’t leave it out longer than that. Food safety matters.
Store your leftovers in an airtight container. I like glass containers with snap on lids because they don’t stain or hold onto smells. But plastic works fine too. Your chicken will stay good in the fridge for 3 to 4 days. After that, the texture starts to go downhill and you’re risking food poisoning. When in doubt, toss it out.
Keep the chicken whole if you can. Don’t slice or chop it until you’re ready to eat it. Whole pieces stay juicier longer. The more surface area you expose, the faster it dries out. I learned this the hard way after meal prepping a week’s worth of sad, dry chicken slices.
Reheating is where most people mess up leftover chicken. The microwave is fast but it can make chicken rubbery. If you’re using the microwave, put a damp paper towel over the chicken and heat it in 30 second bursts. Check it between each burst. You want it warm, not nuclear.
My favorite way to reheat is in a covered skillet with a tiny splash of water or broth. Put it over medium low heat and let it warm up gently. This keeps it moist and brings back some of that fresh cooked texture. Takes about 5 minutes and it’s worth it.
You can eat this chicken cold too. I do it all the time. Slice it thin for sandwiches. Chop it up for salads. Dice it for grain bowls. Cold chicken is underrated. It’s one of those things that sounds weird until you try it and realize it’s actually great.
8) Try these Main Course next!
9) Low Calorie Oven Baked Chicken Breast
Low Calorie Chicken Recipes: Juicy Oven Baked Chicken Breast
Ingredients
- 2 pounds boneless, skinless chicken breast
- 1 tablespoon olive oil
- 1 tablespoon light brown sugar
- 2 teaspoons garlic powder
- 2 teaspoons onion powder
- 1 teaspoon ground paprika
- 1 teaspoon Italian seasoning
- 1 teaspoon salt
- 1/4 teaspoon ground black pepper
- 1 tablespoon butter, diced
Instructions
- Get your oven going at 400°F. Grab a 9×13 inch casserole dish and give it a light greasing.
- Here’s the part that makes all the difference: Place your chicken between two sheets of plastic wrap. Use a rolling pin or the flat side of a mallet to gently pound those breasts until they’re about 0.5 to 0.75 inches thick all over. Trust me on this one.
- Rub that olive oil all over your flattened chicken. Don’t be shy about it.
- Mix up your brown sugar with all the spices in a small bowl. Sprinkle this magical mixture over both sides of the chicken and rub it in gently.
- Arrange your seasoned chicken in that prepared dish. Pop a little slice of butter on top of each piece.
- Slide it into the oven and bake for 18 to 20 minutes. You’re looking for an internal temp of 165°F when you check with a thermometer.
- If you want that gorgeous golden top (and who doesn’t?), flip on the broiler for the last 1 to 3 minutes. Just keep an eye on it so it doesn’t burn.
- Let it rest for a couple minutes, then serve while it’s hot and juicy.
10) Nutrition
Serving Size: 1 chicken breast (about 5 oz) | Calories: 225 | Sugar: 2 g | Sodium: 582 mg | Fat: 8 g | Saturated Fat: 2 g | Carbohydrates: 4 g | Fiber: 1 g | Protein: 32 g | Cholesterol: 102 mg
Leave a Comment