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close up of two roasted whole chicken breast and one sliced roasted chicken breast on the right
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4.90 from 19 votes

Parmesan Oven-roasted Chicken Breast Recipe

Simple oven-roasted Chicken breast recipe with maple syrup parmesan and mustard marinade.
Prep Time10 minutes
Cook Time40 minutes
marinate30 minutes
Total Time1 hour 20 minutes
Course: Main Course
Cuisine: American
Diet: Low Fat
Servings: 4
Author: Rena

Equipment

Ingredients

  • 4 x 8oz skinless boneless chicken breasts
  • Kosher salt and pepper to taste
  • 3/4 cup light mayonnaise
  • 1/2 cup finely shredded Parmesan
  • 1/4 cup fresh lemon juice
  • 1 tbsp Dijon mustard
  • 2 tsp maple syrup or honey
  • 1 tsp Italian seasoning
  • a few spears of fresh thyme leaves picked
  • 1 tbsp olive oil or avocado oil

Instructions

  • Season the chicken with a good pinch of salt and pepper and place into a ziplock bag.
  • In a small jug, whisk all the remaining ingredients, except for the olive oil. Pour 1/2 of the sauce over the chicken and stir through the bag. Reserve the remaining half to use as a dip (make sure it doesn't touch the raw chicken).
  • Marinate chicken for 30 minutes over the counter. Meanwhile, preheat the oven to 375F and lightly grease an oven-safe dish with olive oil.
  • Transfer the marinated chicken to an oven-safe dish.
  • Bake for 35-45 minutes, or until the internal temperature reads 165F.
  • Slice and serve with remaining sauce.

Notes

  • Serving size: one chicken breast
  • Chicken: use lean chicken breasts with fat trimmed off. If you prefer chicken thighs you can use that instead. Make sure they are boneless and skinless. Cooking time will vary. Cuts down to 20-30 minutes. 
  • Cooking time varies depending on the thickness of the chicken breast. It is best to use a food thermometer to check the internal temperature until it reaches 165F. 
  • Honey can be used in place of maple syrup.
  • You can use any other seasoning of choice instead of the Italian seasoning but that's the seasoning I recommend. 
  • Use light or fat-free mayo
  • Do not overcook the chicken

Nutrition

Calories: 331kcal | Carbohydrates: 8g | Protein: 29g | Fat: 20g | Saturated Fat: 5g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 7g | Trans Fat: 1g | Cholesterol: 90mg | Sodium: 1260mg | Potassium: 485mg | Fiber: 1g | Sugar: 4g | Vitamin A: 207IU | Vitamin C: 8mg | Calcium: 164mg | Iron: 1mg