Citrus and Pepper Baked Chicken Breast
Tender, juicy chicken breasts baked to perfection with a vibrant crust of cracked black pepper and garlic. A final squeeze of fresh lemon juice makes this simple, healthy dish pop with flavor, no salt needed.
For 4 servings
Preheat the oven and prepare the chicken
- Preheat your oven to 400°F (200°C).
- Pat the chicken breasts dry with a paper towel. This helps them get a nice color.
- If the chicken breasts are uneven, pound them gently to an even thickness of about 3/4-inch. This ensures they cook evenly.
Season the chicken breasts
- Place the chicken in a bowl or on a baking sheet.
- Drizzle with olive oil and rub it all over each breast.
- In a small bowl, mix the black pepper, garlic powder, and salt.
- Sprinkle the seasoning mix evenly over both sides of the chicken.
Bake the chicken
- Arrange the seasoned chicken breasts on a baking sheet lined with parchment paper, leaving some space between them.
- Bake for 20-25 minutes, or until the chicken is cooked through.
- The most reliable way to check for doneness is with a meat thermometer. The internal temperature should reach 165°F (74°C) at the thickest part.
Rest and finish the dish
- Remove the chicken from the oven and transfer it to a cutting board.
- Let it rest for 5-10 minutes. This is crucial for keeping the juices inside.
- Squeeze the juice of half a lemon over the chicken breasts.
- Garnish with fresh parsley, slice, and serve immediately.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra flavor, let the seasoned chicken marinate for 30 minutes in the fridge before baking.
- 2Don't overbake the chicken! Using a meat thermometer is the best way to guarantee juicy results.
- 3Pounding the chicken to an even thickness is a key step for even cooking.
- 4Feel free to add other salt-free seasonings like smoked paprika, onion powder, or dried oregano.
- 5This chicken is great for meal prep. Store cooked breasts in an airtight container in the fridge for up to 4 days.
Adapt it for your goals.
Quick
Slice the chicken breasts into thinner cutlets before seasoning. They will bake in about 10-15 minutes.
ketoKeto
This recipe is already keto-friendly. Serve with a side of steamed green beans or a leafy green salad.
high proteinHigh protein
Increase the serving size of the chicken breast to 180g (about 6 oz) per person to boost the protein content.
Why this is on our healthy list.
Excellent Source of Lean Protein
Chicken breast is a fantastic source of lean protein, which is essential for muscle repair, growth, and overall body function.
Heart-Healthy
This low-sodium recipe helps manage blood pressure. The use of olive oil provides monounsaturated fats, which are beneficial for cardiovascular health.
Rich in Vitamin C
The fresh lemon juice adds a boost of Vitamin C, a powerful antioxidant that supports the immune system.
Frequently asked questions
Yes, it is a very healthy dish. It's high in lean protein, low in fat, and specifically designed to be low in sodium, which is beneficial for heart health and blood pressure management.
