• Amy Lippert, NTP

Oven Roasted Split Chicken Breast (Paleo, Whole30, Keto)

Updated: Nov 17

Preheat the oven, dahling, and get ready to have the juiciest, smokiest oven-roasted chicken breast you've ever had! This roasted chicken dish is so good with all the smoked salt, black pepper, and garlic; I make it at least twice a month for dinner, and I always make a few extra pieces for lunches throughout the week. It's so simple to toss into a quick soup or chicken salad, or even use some for shredded chicken tacos for tomorrow's dinner.



Juicy Roasted Chicken Recipe

This tasty chicken dish is one of my go-tos when entertaining because of how little work it takes to make and how it tastes like I spent all day cooking! The seasoning blend for this chicken is everything, and it's so simple, you probably already have all the ingredients in your spice cabinet! The combination of smoky and savory spices enhances the natural flavor of the chicken without overwhelming it, and it is so versatile that it pairs well with everything from a simple spinach salad to a more dressed-up meal with whipped potatoes and honey carrots!


 

Why Chicken is So Good For You!


We all know that chicken is a tasty and fantastic source of protein, but do you know why it is so good for you? Chicken, along with many other sources of animal protein, such as beef, eggs and fish, are a complete source of protein. This means that all nine essential amino acids are present and available to you when you eat these foods. When it comes to nutrients, anything labeled as "essential" means that your body cannot make or synthesize this nutrient, so it must be provided to your body by the foods you eat.


As mentioned above, there are nine essential amino acids that we must eat everyday to provide our bodies energy as well as the building blocks necessary in everyday functions such as growth and repair, immune support, and in the synthesis of our hormones and neurotransmitters.


The nine essential amino acids and their roles are [1]:


  1. Histidine: necessary for the production of histamine and also plays a role in nervous system health

  2. Valine: necessary in energy production as well as muscle growth and repair

  3. Phenylalanine: building block for neurotransmitters like dopamine and epinephrine (adrenaline), and in the production of other amino acids.

  4. Leucine: necessary in stimulating wound healing, muscle repair, and blood sugar regulation.

  5. Isoleucine: necessary in immune function and energy regulation.

  6. Tryptophan: necessary building block for serotonin.

  7. Methionine: necessary in detoxification, metabolism, and in your body's ability to absorb selenium (supports thyroid health) and zinc (necessary in production of HCl in your stomach).

  8. Threonine: necessary in skin and connective tissue health.

  9. Lysine: necessary in hormone production and your body's ability to absorb calcium (bone, heart, muscle and nerve health.)

So grab some split chicken and let's get cooking!


Oven Roasted Split Chicken Breast Recipe

Oven Roasted Split Chicken Breast Ingredients

Serves 6-10


6-8 Split or Bone-In Chicken Breasts

2 Tbsp EVOO or Avocado Oil

1 Tbsp Coarse Smoked Sea Salt, or Regular Coarse Sea Salt

3 tsp Ground Black Pepper

1 Tbsp Dried Minced Garlic*

2 tsp Smoked Paprika


* I have tried this recipe with fresh and dried garlic and prefer the dried since it doesn't seem to taste as bitter as the fresh garlic does when roasted at a high temperature for this length of cooking time.


How to Make Oven Roasted Split Chicken Breast


1. Preheat your oven to 425 degrees


2. In a small bowl, combine all the spices and stir well to combine.

3. In a large bowl add the chicken breasts and drizzle the avocado oil over the breasts. Give them a quick spin in the bowl to coat the chicken.


4. Sprinkle over 1 Tbsp of the spices and flip the chicken around to even coat each piece.


5. Layer the chicken in a single layer, bone side down, on a rimmed baking sheet, sprinkle the remaining seasoning over the tops of the chicken.

6. Bake for 40-45 minutes until internal temp is 165 degree.


7. Remove and rest 5-10 minutes before serving to allow for all the juices to redistribute through the chicken, this is an important step so don't rush and cut into the chicken too soon!


8. Enjoy!


Watch the Video HERE



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FAQs


Q: My chicken is dry, what went wrong?

A: It sounds like it is overcooked, reduce your cooking time next time.


Q: Should I cover the chicken with aluminum foil?

A: No, first, aluminum foil is toxic and should not be use in everyday cooking. Second, it will trap the steam and make the skin soggy.


Q: I only need to cook two breasts, how long should I let it cook?

A: These should still take about 30-35 minutes to cook, be sure to use a meat thermometer to check the internal temperature, you want to roast it to 165 degrees.


Easy Roasted Chicken Recipe


I hope you enjoy this as much as my family does. - Amy



 

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