Description
A reliable method for baking juicy, tender chicken breasts using a foil-sealed steam chamber technique. Perfect for meal prep, this recipe ensures consistent results without dry edges or rubbery centers.
Ingredients
Scale
- 1.5 to 2 pounds boneless, skinless chicken breasts
- 2 tablespoons extra virgin olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried thyme
- 1 teaspoon salt
- 1 teaspoon black pepper
- 8 sheets heavy-duty aluminum foil (12x12 inches)
- 1 tablespoon butter or extra olive oil
Instructions
- Preheat oven to 400°F (200°C).
- Trim excess fat from chicken breasts. If thick, butterfly or pound to an even ½-inch thickness.
- In a small bowl, mix garlic powder, onion powder, dried thyme, salt, and black pepper.
- Drizzle chicken with olive oil and rub to coat. Sprinkle spice mixture evenly over both sides and rub in.
- Place two chicken breasts in the center of a heavy-duty foil sheet. Add a small pat of butter on top of each.
- Fold long sides of foil over and seal, then fold short ends and crimp tightly to create a steam-tight packet.
- Repeat for remaining chicken on a second baking sheet.
- Bake for 15-20 minutes until internal temperature reaches 165°F (pull at 160°F for carryover cooking).
- Remove from oven and let rest in packets for 5-10 minutes to redistribute juices.
- Cool completely before slicing or storing in airtight containers.
Notes
Ensure chicken is pounded to even thickness for uniform cooking. Seal foil packets tightly to trap steam. Use heavy-duty foil to prevent tearing. Do not skip the resting period. For dairy-free, substitute butter with olive oil.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: 1 chicken breast
- Calories: 250
- Sodium: 400
- Fat: 12
- Saturated Fat: 3
- Carbohydrates: 1
- Protein: 35
Keywords: meal prep, chicken breast, oven baked, juicy chicken, healthy dinner, high protein, gluten free, low carb