Prep Time 20 Min
Cook Time 35 Min
Servings4 servings People
Calories280 kcal
This smoky BBQ chicken gets made in the oven instead of on a grill, which makes it doable any day without messing with charcoal or gas. It’s aimed at lighter eating, so we skip heavy sauces until the end and use skinless breasts. Normally you’d see this kind of thing at barbecues or as a diet lunch staple in warmer months, but baking keeps it simple for home kitchens.Start by rinsing the chicken and patting it really dry—that step matters because if it’s damp, the spice rub slides right off. Mix up the dry stuff; the smoked paprika gives that barbecue vibe without actual smoke. Rub it on, let it sit in the fridge for half an hour at least. I’ve done this recipe a handful of times, and once I rushed the marinating and the flavors were flatter, so chilling helps. Preheat to 375, bake till it’s at 165 inside. Brush on the low-sugar sauce last to avoid burning sugars. Rest it covered so it stays juicy.Pairs well with a side salad or some veggies. Total hands-on isn’t much, but plan for the chill time. Keeps the meal under control calorie-wise while tasting like summer cookout food.
(Smoky Oven-Baked BBQ Chicken Breasts)
Ingredients
- 4 boneless skinless chicken breasts
- 1 tablespoon olive oil
- 1 tablespoon smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon kosher salt
- 1/2 teaspoon black pepper
- 1/4 teaspoon cayenne pepper
- 1/4 cup low-sugar BBQ sauce
Instructions
- Mix the smoked paprika, garlic powder, onion powder, kosher salt, black pepper, and cayenne pepper in a small bowl.
- Pat the chicken breasts dry with paper towels after rinsing them.
- Brush the chicken with olive oil, then coat completely with the dry spice mix. Press the spices to help them stick.
- Refrigerate the chicken for at least 30 minutes, or a few hours if possible, for better flavor.
- Preheat the oven to 375°F.
- Place the chicken on a parchment-lined baking sheet.
- Bake for 20-25 minutes, or until the internal temperature reaches 165°F.
- Remove the sheet and brush the chicken with 1/4 cup low-sugar BBQ sauce.
- Return to the oven for 5-10 more minutes, until the sauce turns golden.
- Remove the chicken, cover with foil, and let it rest for 5 minutes.
- Serve with salad or grilled vegetables.
Why You’ll Love This Recipe
- Oven baking means no grill cleanup on busy nights.
- Smoky spices balance the mild chicken without overpowering it.
- Works for meal prep lunches that hold up a couple days.
Chef’s Tips for Perfection
- Pat the chicken extra dry, or the rub won’t adhere well.
- Check temperature at 20 minutes—ovens vary, and overcooking dries it out.
- Swap cayenne for milder chili powder if heat is an issue.
Storage and Reheating
Store leftovers in an airtight container in the fridge for up to 3-4 days. Reheat in a 350°F oven for 10-15 minutes, covered, to keep it from drying. Microwave works but can make the coating chewy.
Nutritional Notes
Roughly 280 calories per serving, with high protein from the chicken breasts and low added sugars from the sauce. Values can vary based on exact brands.
