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30-Minute BBQ Baked Chicken Breasts (Easy Weeknight Dinner)
Allison Bryant

30-Minute BBQ Baked Chicken Breasts

Achieve restaurant-quality, succulent chicken breasts in under 30 minutes with this easy weeknight recipe. By utilizing a high-heat baking method and a savory dry rub, you lock in moisture while creating a beautiful, caramelized glaze. Perfect for meal prep, keto lifestyles, or a busy family dinner, this healthy, protein-packed dish relies on simple pantry staples to deliver bold, smoky flavor without any alcohol or forbidden ingredients.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: American
Calories: 280
Ingredients Method Notes

Ingredients
  

  • 4 boneless, skinless chicken breasts
  • 2 tablespoons olive oil
  • 1 tablespoon paprika
  • 1 teaspoon kosher salt
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 0.5 teaspoon black pepper
  • 0.5 cup sugar-free BBQ sauce

Method
 

  1. Preheat your oven to 400°F (200°C) and line a rimmed baking sheet with parchment paper.
  2. Pat the chicken breasts completely dry with paper towels to ensure a good crust.
  3. Rub each chicken breast evenly with olive oil.
  4. In a small bowl, mix the paprika, salt, garlic powder, onion powder, and black pepper.
  5. Season the chicken breasts thoroughly on both sides with the spice mixture.
  6. Arrange the chicken on the baking sheet and bake for 15-20 minutes, or until the internal temperature reaches 160°F (71°C).
  7. Remove the tray from the oven, brush the BBQ sauce generously over the chicken, and return to the oven for an additional 3-5 minutes to caramelize the glaze.

Notes

Use a meat thermometer to ensure the chicken reaches an internal temperature of 165°F after resting. For keto diets, ensure your BBQ sauce is sweetened with monk fruit or allulose. Store leftovers in an airtight container in the refrigerator for up to 3 days.