Struggling to make chicken breast that’s juicy, flavorful, and keto-friendly? This 30-Minute Baked Chicken Breast recipe will change your mind about what a “boring” chicken breast can be. Inspired by Dr. Eric Berg’s healthy keto principles, this dish is packed with healthy fats, low-carb seasonings, and a foolproof method to keep your chicken tender and moist every single time.
Table of Contents
Perfect for busy weeknights, meal prep, or a protein-packed dinner, this recipe comes together with minimal effort and maximum flavor.
Why You’ll Love This Recipe
- Keto-Friendly: Low-carb, high-protein, and seasoned with herbs and healthy fats.
- Quick & Easy: Ready in just 30 minutes, including prep time.
- Versatile: Serve it with cauliflower mash, roasted veggies, or use it in salads or wraps.
- No More Dry Chicken: The secret is in the preparation and timing, ensuring juicy results every time.
Ingredients
- 4 boneless, skinless chicken breasts
- 2 tbsp olive oil (or melted ghee for extra richness)
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp paprika
- 1/2 tsp dried thyme
- 1/2 tsp sea salt
- 1/4 tsp black pepper
- 1 tbsp fresh parsley, chopped (for garnish)
Instructions
- Prep the Chicken: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or foil for easy cleanup. Pat the chicken breasts dry with a paper towel and place them on the baking sheet.
- Season Generously: Rub each chicken breast with olive oil or melted ghee to lock in moisture. In a small bowl, mix the garlic powder, onion powder, paprika, thyme, salt, and pepper. Sprinkle the seasoning blend evenly over both sides of the chicken breasts.
- Bake to Perfection: Bake the chicken breasts in the preheated oven for 20-25 minutes, depending on their size. Use a meat thermometer to check for an internal temperature of 165°F (75°C) to ensure doneness.
- Rest the Chicken: Remove the chicken from the oven and let it rest for 5 minutes. This step is crucial for locking in the juices.
- Garnish and Serve: Sprinkle fresh parsley over the top and serve with your favorite keto sides, like roasted Brussels sprouts, zucchini noodles, or cauliflower rice.
Tips for Success
- Even Thickness: Pound the chicken breasts to an even thickness before cooking to ensure they bake evenly.
- Don’t Skip the Resting Step: This allows the juices to redistribute, preventing dryness.
- Add a Keto Sauce: Drizzle some garlic butter, lemon juice, or a keto-friendly creamy mustard sauce for extra flavor.
Nutritional Breakdown (per serving, serves 4):
- Calories: 230
- Fat: 10g
- Protein: 32g
- Carbs: 1g
- Fiber: 0g
- Net Carbs: 1g
Pin It for Later!
Make sure to save this recipe to your Keto Dinner Ideas board. It’s perfect for busy nights or when you’re in the mood for a healthy, delicious meal in no time.
Final Thoughts
With this recipe, you’ll never have to endure dry, tasteless chicken breasts again. By using simple seasonings, healthy fats, and a precise cooking method, this dish fits perfectly into any healthy keto lifestyle principle. It’s quick, easy, and packed with the nutrients you need to fuel your low-carb journey.
Give it a try tonight—you’ll be amazed at how flavorful chicken breast can be!
