Citrus-Pepper Chicken Breast
Tender baked chicken breasts infused with bright orange zest and a kick of black pepper. A simple, healthy main course that's bursting with flavor without relying on salt.
For 4 servings
4 steps.
- 1
Step 1
- a.Preheat the oven and prepare the chicken
- b.Preheat your oven to 400°F (200°C).
- c.Pat the chicken breasts dry with a paper towel. This helps the seasoning stick and promotes better browning.
- 2
Step 2
- a.Make the citrus-pepper rub
- b.In a small bowl, combine the olive oil, orange zest, and the juice of half the orange.
- c.Add the freshly ground black pepper, garlic powder, onion powder, paprika, and salt.
- d.Mix well until everything is combined into a fragrant paste.
- 3
Step 3
- a.Season and bake the chicken
- b.Place the chicken breasts in a baking dish or on a parchment-lined baking sheet.
- c.Rub the citrus-pepper mixture evenly over all sides of each chicken breast.
- d.Bake for 20-25 minutes, or until the chicken is cooked through and the internal temperature reaches 165°F (74°C) at the thickest part.
- 4
Step 4
- a.Rest and serve
- b.Remove the chicken from the oven and let it rest on a cutting board for 5 minutes. This allows the juices to redistribute, keeping the chicken moist.
- c.Slice the chicken against the grain.
- d.Garnish with fresh parsley and serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For even cooking, you can gently pound the thicker end of the chicken breasts to a more uniform thickness.
- 2Don't overbake the chicken, as it can become dry. Use a meat thermometer for perfect results.
- 3Freshly zesting the orange and grinding the pepper provides the most vibrant flavor.
- 4This chicken is great for meal prep. Store cooked breasts in an airtight container in the fridge for up to 3 days.
Adapt it for your goals.
Keto
This recipe is naturally keto-friendly. Serve with a side of steamed asparagus or a green salad with a low-carb vinaigrette.
gluten freeGluten free
The recipe is inherently gluten-free. Just ensure your garlic powder and onion powder are certified gluten-free to avoid cross-contamination.
ckd friendlyCkd friendly
Reduce chicken portion to 60g (2 oz) per serving to keep protein under 18g. Omit salt entirely and use a salt-free herb blend. Serve with low-potassium vegetables like cucumber or bell peppers.
quickQuick
Use thin-sliced chicken cutlets instead of full breasts. They will cook much faster, typically in about 12-15 minutes.
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.
Low in Sodium
This recipe uses minimal salt and relies on citrus and spices for flavor, making it an excellent choice for a heart-healthy, low-sodium diet.
Rich in B Vitamins
Chicken is a good source of B vitamins like niacin and B6, which help convert food into energy and support brain health.
Frequently asked questions
Yes, it's 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.