If you are looking to eat healthily but don’t want to spend hours cooking in the kitchen, then baked chicken recipes are a great option. Not only is chicken a lean protein that is good for your body, but it also takes well to baking and can be seasoned in many different ways to keep your taste buds satisfied. In this article, we will be sharing some easy healthy baked chicken recipes that you can make for your next meal. Whether you prefer spicy or savory, we’ve got something for everyone.
The Benefits of Eating Baked Chicken
Baked chicken is a delicious and healthy alternative to fried chicken that can be enjoyed in a variety of ways. It is an excellent source of protein and is low in fat, making it a great choice for anyone who wants to maintain a healthy diet. Below are some of the benefits of eating baked chicken:
1. High in Protein
Protein is an essential nutrient that is important for building and repairing tissues in the body. Baked chicken is an excellent source of protein, with a 4-ounce serving providing about 36 grams of protein. This makes it an excellent choice for anyone who wants to build muscle, as well as for those who are following a high-protein diet.
In addition, protein is also important for weight loss, as it helps to keep you full and satisfied after meals. Studies have shown that a high-protein diet can help to reduce appetite and food cravings, leading to a reduction in overall calorie intake.
Baked chicken can be enjoyed as a standalone dish or used in a variety of recipes, from salads to stir-fries and more. It is a versatile and delicious option for anyone looking to increase their protein intake.
Essential Ingredients for Easy Healthy Baked Chicken
Are you tired of the same old unhealthy chicken meals? Baked chicken can be an excellent source of lean protein, and with the right ingredients, it can also taste delicious. Here are the essential ingredients for making easy healthy baked chicken recipes.
Lean Chicken Breasts
Chicken breasts are an excellent source of lean protein, which is essential for a healthy diet. When buying chicken, make sure to choose skinless, boneless chicken breasts. This will give you the healthiest option and also help you cut down on excess fat. You can also buy organic chicken breasts to ensure that you are consuming chicken that has been raised without antibiotics and hormones.
Healthy Seasonings
One of the best things about chicken is that it can be seasoned in so many ways. Use spices and herbs to add flavor without adding calories. Here are some of the best seasonings to use when making healthy baked chicken:
- Garlic
- Onion powder
- Paprika
- Cumin
- Black pepper
- Basil
- Oregano
- Thyme
Make sure to season your chicken breasts liberally with your chosen seasonings. This will ensure that your chicken has flavor and doesn’t become bland.
Healthy Cooking Oils
When baking chicken, it’s essential to use a healthy cooking oil. Avoid using oils such as canola oil or vegetable oil, as they are high in omega-6 fatty acids, which can cause inflammation in your body. Instead, use oils such as:
- Olive oil
- Coconut oil
- Avocado oil
These oils are healthier options rich in healthy fats that can reduce inflammation and improve heart health.
Easy Healthy Baked Chicken Breast Recipes
Chicken breasts are a popular and easy choice for a healthy dinner, but they can sometimes get boring. Luckily, there are plenty of ways to make them flavorful and interesting. Baking chicken breasts is a great way to keep them juicy and tender while also eliminating the need for added oil or fats. Here are three easy and healthy baked chicken breast recipes to try:
Lemon and Garlic Baked Chicken Breast
This recipe is perfect for adding a bright, fresh flavor to your chicken breasts. Start by preheating your oven to 400°F. Then, mix together the juice of one lemon, 3 cloves of minced garlic, a tablespoon of olive oil, and a teaspoon each of salt and black pepper. Place your chicken breasts in a baking dish and pour the lemon and garlic mixture over them. Bake for 20-25 minutes, or until the chicken is fully cooked. This recipe is great served with roasted vegetables or a simple salad.
Honey Mustard Baked Chicken Breast
If you’re someone who loves sweet and tangy flavors, this recipe is for you. Preheat your oven to 400°F and coat your chicken breasts lightly in olive oil. Then, mix together 3 tablespoons of honey, 2 tablespoons of dijon mustard, and a teaspoon each of garlic powder, onion powder, and salt. Brush the honey mustard mixture generously over the chicken breasts and bake for 20-25 minutes, or until fully cooked. This recipe pairs well with brown rice or a quinoa salad.
Herb and Spice Rub Baked Chicken Breast
This recipe is perfect for those who love savory and spicy flavors. Preheat your oven to 400°F and mix together 2 teaspoons each of paprika, garlic powder, onion powder, dried oregano, and dried thyme, as well as 1 teaspoon each of salt, black pepper, and cayenne pepper. Rub this mixture all over your chicken breasts and place them in a baking dish. Bake for 20-25 minutes, or until the chicken is fully cooked. This recipe is great with roasted sweet potatoes or a quinoa and black bean salad.
Easy Healthy Baked Chicken Thigh Recipes
When it comes to healthy eating, chicken is one of the most versatile and nutritious ingredients. Chicken thighs, in particular, are a great option for those seeking juicy and flavorful meat that can be baked in a variety of ways. Here are some easy healthy baked chicken thigh recipes that you can try:
BBQ Chicken Thighs
BBQ Chicken Thighs are a classic and tasty way to prepare chicken. To make this dish, you will need:
- 4 bone-in, skin-on chicken thighs
- 1/4 cup of your favorite BBQ sauce
- 1 tsp smoked paprika
- 1 tsp garlic powder
- 1/2 tsp onion powder
- 1/2 tsp sea salt
- 1/4 tsp black pepper
To prepare:
- Preheat your oven to 400F (200C).
- Mix the smoked paprika, garlic powder, onion powder, sea salt, and black pepper in a small bowl.
- Season the chicken thighs with the spice mix, on both sides.
- Place the chicken thighs on a baking sheet lined with parchment paper, skin-side up.
- Brush the BBQ sauce over the chicken.
- Bake the chicken for 30-35 minutes, or until the internal temperature reaches 165F (75C) with a meat thermometer.
Teriyaki Chicken Thighs
If you’re in the mood for something Asian-inspired, try Teriyaki Chicken Thighs. Here’s what you need:
- 4 bone-in, skin-on chicken thighs
- 1/4 cup soy sauce
- 1/4 cup honey
- 2 tbsp rice vinegar
- 1 tbsp sesame oil
- 1 tsp grated ginger
- 1 tsp minced garlic
To prepare:
- Preheat your oven to 400F (200C).
- Mix the soy sauce, honey, rice vinegar, sesame oil, grated ginger, and minced garlic in a small bowl.
- Season the chicken thighs with salt and black pepper, on both sides.
- Heat some oil in a large skillet over medium-high heat. Sear the chicken thighs, skin-side down for 5 minutes or until golden brown and crispy.
- Brush the teriyaki glaze over the chicken, on both sides.
- Transfer the chicken to a baking sheet lined with parchment paper, skin-side up.
- Bake the chicken for 25-30 minutes, or until the internal temperature reaches 165F (75C) with a meat thermometer.
Garlic and Herb Butter Chicken Thighs
For a simple yet flavorful option, try Garlic and Herb Butter Chicken Thighs. Here’s what you need:
- 4 bone-in, skin-on chicken thighs
- 4 tbsp butter, melted
- 1 tbsp minced garlic
- 1 tbsp chopped fresh parsley
- 1 tbsp chopped fresh thyme
- 1 tsp sea salt
- 1/2 tsp black pepper
To prepare:
- Preheat your oven to 400F (200C).
- Melt the butter in a small saucepan over medium heat.
- Stir in the garlic, parsley, thyme, sea salt, and black pepper.
- Season the chicken thighs with salt and black pepper, on both sides.
- Place the chicken thighs on a baking sheet lined with parchment paper, skin-side up.
- Brush the garlic and herb butter mixture over the chicken.
- Bake the chicken for 30-35 minutes, or until the internal temperature reaches 165F (75C) with a meat thermometer.
Lemon and Herb Chicken Thighs
For a refreshing and tangy flavor, try Lemon and Herb Chicken Thighs. Here’s what you need:
- 4 bone-in, skin-on chicken thighs
- 1 lemon, juiced
- 2 tbsp olive oil
- 2 tbsp chopped fresh parsley
- 2 tbsp chopped fresh thyme
- 1 tsp sea salt
- 1/2 tsp black pepper
To prepare:
- Preheat your oven to 400F (200C).
- Mix the lemon juice, olive oil, chopped parsley, chopped thyme, sea salt, and black pepper in a small bowl.
- Season the chicken thighs with salt and black pepper, on both sides.
- Place the chicken thighs on a baking sheet lined with parchment paper, skin-side up.
- Brush the lemon and herb mixture over the chicken.
- Bake the chicken for 30-35 minutes, or until the internal temperature reaches 165F (75C) with a meat thermometer.
Tips for Preparing Perfect Baked Chicken Every Time
Enjoying a delicious, healthy meal made right from your oven can be fulfilling and satisfying. Whether you’re enjoying a family dinner or entertaining guests, baked chicken is always a crowd-pleaser. Preventing dry, overcooked chicken doesn’t take much, but it can make all the difference in the world. Here are some tips for preparing perfect baked chicken every time.
Invest in a Meat Thermometer
There’s an art to cooking meat to perfection, and a meat thermometer is an essential tool for this task. The thermometer will allow you to track the internal temperature of the chicken, so you’ll know precisely when it’s cooked through. Undercooked chicken can be dangerous to eat, and overcooking chicken results in a dry, stringy texture. The ideal internal temperature of cooked chicken breasts should be at least 165°F or 75°C. Use your meat thermometer at different spots throughout the chicken breasts to get accurate results.
Marinate the Chicken Beforehand
Marinating chicken is an excellent way to infuse flavor into the meat. You can use any marinade that you prefer or try a new recipe. Marinades typically contain acidic ingredients, such as vinegar, citrus juice or wine, which help tenderize the meat. Use flavorful ingredients like garlic, fresh herbs, and spices to pack in even more taste. Allow the chicken to marinate in the fridge for at least 30 minutes to a few hours, depending on the recipe’s specific instructions.
Season the Chicken Generously
Seasoning the chicken helps to enhance its flavor, texture, and aroma. Don’t be afraid to be generous when seasoning the chicken. You can use a premade spice blend or make your spice mix. For instance, a simple combination of salt, black pepper, garlic powder, and paprika can go a long way. Rub the spices all over the meat, both under and over the skin, if using bone-in chicken pieces. This ensures that every bite is flavorful.
Bake the Chicken at the Correct Temperature
When roasting chicken in the oven, it’s essential to bake it at the correct temperature. If the oven is too hot, the chicken will dry out; if the oven is not hot enough, the chicken will take much longer to cook and may not brown nicely. The ideal temperature for baking chicken is 375°F to 425°F(190°C-220°C). This a good range for baked chicken, but the specific temperature depends on the recipe that you’re using. Roasting chicken at a higher temperature will make for crispy skin, while roasting chicken at a lower temperature will make for moist meat.
Let the Chicken Rest Before Cutting It
Before cutting into the chicken, it’s crucial to let it rest and cool down for a few minutes. Resting time allows the juices to redistribute throughout the meat and results in moist, tender meat. If you cut into the chicken breast too soon, all the juices escape from the meat, resulting in a dry, chewy texture. A general rule of thumb is to let the meat rest for at least five minutes or let it rest for the same amount of time it baked.
Frequently Asked Questions about Easy Healthy Baked Chicken Recipes
Chicken is one of the most versatile and healthy sources of protein. Easy healthy baked chicken recipes are great for meal prepping and they also taste delicious. Here are some frequently asked questions about baking chicken:
Can you bake chicken without oil?
Yes, you can bake chicken without oil. A way to avoid using oil is to line your baking dish with parchment paper or aluminum foil. You can also rub the chicken with some seasonings or a bit of natural yogurt to keep it moist and flavorful.
How long do you bake chicken at 400 degrees?
If you are baking boneless chicken breasts, they typically need to be baked for 22-25 minutes at 400 degrees Fahrenheit. If you are baking bone-in chicken breasts or thighs, they may take 5-10 minutes more. However, the best way to ensure that your chicken is fully cooked is to use a meat thermometer and make sure the internal temperature reaches 165 degrees Fahrenheit.
Do you bake chicken covered or uncovered?
It depends on the recipe. If you want the top of your chicken to be crispy, it is better to bake it uncovered. But if you are cooking a whole chicken or a recipe that requires a longer baking time, covering the chicken with foil during the first part of the cooking process can help it cook more evenly and stay moist.
Are boneless or bone-in chicken breasts better for baking?
Both boneless and bone-in chicken breasts are great for baking, depending on personal preference. Bone-in chicken breasts tend to be juicier and more flavorful, but they do take slightly longer to cook. Boneless chicken breasts are faster to cook and easier to eat, but they can dry out if overcooked.
How many calories are in a serving of baked chicken?
The number of calories in a serving of baked chicken depends on the size and the cut of the chicken. On average, a 3-ounce serving of skinless, boneless chicken breast contains about 140-170 calories. However, this doesn’t include any added oil or marinades, so be mindful of the ingredients you use.
What are some easy and healthy baked chicken recipes?
- Baked lemon garlic chicken: marinate boneless chicken breasts in lemon juice, garlic, olive oil, and herbs, then bake in the oven.
- Baked honey mustard chicken: mix a honey mustard sauce and coat bone-in chicken breasts or thighs, then bake until crispy and golden.
- Baked chicken parmesan: coat boneless chicken breasts in seasoned breadcrumbs and parmesan cheese, then bake until crispy and tender.
- Baked buffalo chicken: coat boneless chicken breasts in buffalo sauce and bake in the oven for a spicy and delicious meal.
Overall, baking chicken is a healthy and easy way to incorporate more protein into your diet. With these tips and recipes, you can make delicious and nutritious meals the whole family will love.
Thank You for Reading Our Collection of Easy, Healthy Baked Chicken Recipes
We hope that after reading our article, you’ve gained inspiration to cook yourself a healthy and satisfying meal. Baked chicken is not only delicious, but it is also a great source of lean protein. You can try out our recipes at home and enjoy them with your loved ones. Don’t forget to visit our website again for more healthy food ideas and scrumptious recipes. See you soon!