Oven Baked Chicken Breast for Two

Ingredients

• 2chicken breasts
• 5 ml (1 tsp)brown sugar
• 2.5 ml (1/2 tsp)paprika
• 2.5 ml (1/2 tsp)mixed herbs, oregano or thyme
• 1.25 ml (1/4 tsp)garlic powder
• 1.25 ml (1/4 tsp)salt
• 1.25 ml (1/4 tsp)pepper
• 5 ml (1 tsp)Dijon mustard
• 5 ml (1 tsp)olive oil

Instructions

1. 1

   Preheat and flatten

   Heat the oven to 220°C (425°F). Place the chicken breasts between sheets of baking parchment or in a suitable bag and gently pound them with a rolling pin until they are an even thickness.

2. 2

   Mix the seasoning

   In a small bowl, stir together all the dry ingredients with the Dijon mustard and olive oil to make a paste.

3. 3

   Coat the chicken

   Line a baking sheet with baking parchment. Set the chicken breasts on it and spread the paste evenly over both sides of each breast.

4. 4

   Bake until cooked

   Bake for 18–20 minutes, until the chicken is cooked through. If it has not browned, switch the oven to its grill setting for the final 1–2 minutes, watching it closely.

5. 5

   Rest before serving

   Leave the chicken to rest for a few minutes before serving.

What is oven-baked chicken breast?

Chicken breast is a lean cut that cooks quickly in a hot oven, making it useful for a straightforward weeknight meal. This American-style version pairs familiar dried seasonings with Dijon mustard and olive oil.

Evening out the thickness helps the breasts cook at a more similar rate, while the thin coating adds flavour across the surface.

Nutrition and macros by portion

The nutrition label shows one serving as written: 270 calories, 0g protein, 0g carbs, 0g fat.

The chicken supplies most of the protein, while the small amounts of olive oil and mustard contribute much of the fat. The brown sugar adds a little carbohydrate, and a vegetable side can add fibre and colour; the provided nutrition figures list 0 g for each macro, so they do not reflect the ingredients.

The seasoning paste

Dry ingredients: brown sugar, paprika, herbs, garlic powder, salt and pepper make a balanced seasoning blend. The small amount of sugar can help the surface colour, so keep an eye on the chicken under the grill.

Mustard and oil: Dijon mustard helps the seasoning cling to the meat, while olive oil brings the mixture together into a spreadable paste.

Why flatten the chicken

Even thickness: gently pound the thickest parts until each breast is more uniform from end to end. Use steady, moderate pressure so the meat does not tear or become too thin.

Quick check: if one breast is noticeably larger than the other, make their thicknesses as similar as you can; this helps them finish at roughly the same time.

Watch the final minutes

Oven heat: bake at 220°C for 18–20 minutes, following the recipe's timing. The exact time can vary with the size and thickness of the chicken.

Grill setting: use it only for the final 1–2 minutes if the surface needs colour, and watch continuously because the sugar in the paste can darken quickly. For a doneness check, the thickest part should reach 74°C on a food thermometer.

Rest for a juicier result

Resting: leave the chicken for a few minutes after baking before cutting or serving. This gives the meat time to settle after the high heat.

Serving: slice across the grain if you like, and spoon any juices from the baking sheet over the chicken.

What to serve with it

Fresh sides: pair the chicken with a green salad, steamed green beans or roasted vegetables for colour and freshness.

Hearty sides: potatoes, rice or bread make the meal more filling and work well with the savoury mustard-and-herb coating.

Recipe notes & tips

• Flatten the thicker end gently so the chicken cooks more evenly.
• Mix the paste thoroughly before spreading it over the chicken.
• Coat the underside as well as the top for seasoning on both sides.
• Start checking the chicken at 18 minutes, especially if the breasts are small.
• Watch closely if you use the grill setting, as the surface can brown quickly.
• Rest the chicken for a few minutes before slicing.

Variations

• Use thyme: choose thyme in place of the mixed herbs for a more distinct herbal note.
• Use oregano: swap in oregano for a savoury, aromatic coating.
• Adjust the paprika: use smoked paprika for a deeper smoky flavour.
• Add lemon: serve with a squeeze of lemon for a bright finish.
• Change the mustard: use a wholegrain Dijon-style mustard for a coarser coating.

Common mistakes to avoid

• Uneven thickness: gently pound the thicker sections so they cook at a similar rate.
• Patchy coating: spread the paste over both the top and underside of each breast.
• Overbaking: begin checking at 18 minutes and use a thermometer in the thickest part.
• Unwatched grilling: stay by the oven during the final 1–2 minutes to prevent the coating from burning.
• Skipping the rest: let the chicken sit for a few minutes before serving.

How to store

Refrigerate leftovers in a covered container within 2 hours and use within 3–4 days. Reheat until steaming hot throughout, or slice cold and add to a salad or sandwich.

Frequently asked questions