This light, flavorful baked chicken recipe is juicy, high in protein, low in fat, and perfect for meal prep or healthy dinners. Most versions use simple pantry ingredients and bake in about 30–35 minutes.
Servings
- 4 servings
Ingredients
Chicken
- 4 boneless, skinless chicken breasts
- OR 6 chicken thighs (skin removed)
Seasoning Mix
- 1½ tablespoons lemon pepper seasoning
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon paprika
- ½ teaspoon salt (optional; lemon pepper may already contain salt)
- ¼ teaspoon black pepper
Simple lemon-pepper seasoning blends are commonly used in lighter WW-style recipes.
Wet Ingredients
- 1 tablespoon olive oil
- Juice of 1 lemon
- 2 tablespoons low-sodium chicken broth
- Cooking spray
Optional:
- Lemon slices for baking
- Fresh parsley
Optional Weight Watchers Friendly Sides
Serve with:
- roasted broccoli
- green beans
- cauliflower rice
- salad
- steamed vegetables
Equipment
- Baking dish or sheet pan
- Foil or parchment paper
- Meat thermometer (recommended)
Step-by-Step Instructions
1. Preheat the Oven
Preheat oven to:
- 400°F (200°C)
Lightly coat baking dish with cooking spray.
WW baked chicken recipes commonly use 400°F for juicy results.
2. Prepare the Chicken
Pat chicken dry using paper towels.
If breasts are very thick:
- pound slightly for even cooking
This helps prevent dry edges.
3. Make the Seasoning
In a small bowl mix:
- lemon pepper seasoning
- garlic powder
- onion powder
- paprika
- black pepper
4. Season the Chicken
Place chicken in baking dish.
Drizzle with:
- olive oil
- lemon juice
Rub seasoning evenly over both sides.
Pour chicken broth around the chicken to keep it moist while baking. Similar broth-and-lemon methods are used in WW baked chicken recipes.
Optional:
- top with lemon slices
5. Bake
Bake uncovered:
- 25–35 minutes
Cooking time depends on thickness.
Chicken is done when:
- internal temperature reaches 165°F (74°C)
Do not overcook.
Reddit meal-prep cooks often recommend baking lemon pepper chicken around 400°F until fully cooked for best texture.
6. Rest Before Serving
Let chicken rest:
- 5 minutes
This keeps juices inside.
Garnish with:
- parsley
- extra lemon juice
Meal Prep Instructions
Store with:
- vegetables
- brown rice
- cauliflower mash
in airtight containers.
Keeps well for:
- 4 days refrigerated
Meal-prep communities frequently use baked lemon pepper chicken because it reheats well.
Air Fryer Version
Cook at:
- 380°F (193°C)
for:
- 14–18 minutes
Flip halfway through.
Weight Watchers Tips
To lower points:
- use chicken breast
- minimize oil
- avoid butter-heavy sauces
Using herbs, lemon juice, and seasoning keeps flavor high without many calories.
Flavor Variations
Garlic Lemon Pepper
Add:
- extra garlic
- lemon zest
Spicy Version
Add:
- cayenne pepper
- chili flakes
Herb Version
Add:
- rosemary
- thyme
- parsley
Fresh herbs and lemon are commonly paired in WW recipes.
Approximate Nutrition (Per Serving)
Using chicken breast:
- Calories: 180–240
- Protein: 30–38 g
- Carbs: 1–3 g
- Fat: 5–8 g
