As easy as it sounds, baking chicken breast in oven needs a good recipe and careful instructions. It turns into a dry chewy mess with no flavor then you will have to smear it with mayo to salvage.
And I know chicken legs or chicken brown meat parts are more Keto, more flavorful, juicier and definitely less error prone but I still regularly get chicken breast during my grocery trips.
TOOLS and GADGETS
- Sheet pan
- Aluminum foil
- Parchment Paper
- Measuring Spoons
TIPS and SUBSTITUTIONS
- You can replace allulose with some brown sugar substitute. Or even you can use 2 table spoon of regular brown sugar together with 1/2 tsp cinnamon. It will increase the carb amount to about 4, cinnamon will prevent blood glucose spike.
- Don't worry about chicken turning sweet. It won't. It will be savory and very delicious
- Allulose will help with juiciness of the chicken while keeping it covered and adding its own
- Do not overcook, nothing can help an overcooked chicken breast. Once the tops turn caramel color, remove it from the oven
- Even thickness is important since thicker parts take more time to cook, thinner parts will dry out while thicker parts cook appropriately
- Play with herbs, add more of the ones you like make it your own
KETO Juicy Baked Chicken Breast
Category
Dinner
Servings
4
Prep Time
10 Minutes
Cook Time
20 Minutes
Net Carbs
0 g
Calories
300
Ingredients
- 2 lbs Chicken Breast
- 3 tbsp olive oil
- 1 tsp oregano
- 1 tsp thyme or tarragon
- 1 tsp garlic powder
- 1 tsp paprika
- 1 tsp chilli powder, optional
- 3 tbs allulose or brown sugar substitute
- Salt and Pepper to taste
Directions
- Cut chicken breasts horizontally about 1/2inch thickness
- Pound the thicker parts to even out the thickness as necessary
- Line a sheet pan with aluminum foil and parchment paper for even cooking and easy cleaning
- Mix all the herbs and allulose
- Drizzle olive oil over the chicken pieces and rub with fingers
- Sprinkle the herb mixture over the chickens, dab lightly to stick
- Flip the pieces and drizzle with oil and sprinkle the mixture
- Bake at 420 for 20 minutes or internal temperature reaches 165
- Serve with cauliflower rice and creamy lemon yoghurt cucumber salad
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