How to keep chicken breast juicy
- Even thickness: pound the thick end or slice the breast in half horizontally so it cooks evenly and the thin end doesn’t dry out.
- Salt ahead: at least 30 minutes, or the night before. A yogurt marinade (as in tandoori chicken) makes it even more tender.
- Hot pan, little oil: lay it in and leave it for 4-5 minutes to build a crust.
- Temperature, not time: it is done at 74 °C (165 °F). A thermometer is the surest; without one, the thickest part should no longer be pink and the juices should run clear.
- Rest 5 minutes before slicing so the juices settle.
Cooking temperatures and times
| Method | Heat | Time |
|---|---|---|
| Pan | medium-high | 5-7 minutes per side |
| Oven | 200 °C (400 °F) | 18-22 minutes |
| Air fryer | 190-200 °C (375-400 °F) | 14-18 minutes |
| Griddle or grill | high | 5-6 minutes per side |
| Poaching | barely simmering water | 12-15 minutes |
Meal prep: how long does cooked chicken keep?
Cooked chicken breast keeps 3-4 days in the fridge and 2-6 months in the freezer, according to USDA food safety guidance. Refrigerate within two hours of cooking in a sealed container. Reheat until steaming hot (74 °C) or eat it cold in salads and wraps. Cooking for five days? Freeze the portions for the second half of the week. More in meal prep bowls for the week.
Calories and protein in chicken breast
Raw skinless chicken breast has 120 kcal and 22.5 g of protein per 100 g; cooked it has 165 kcal and 31 g, because water cooks out. Weigh it raw and use the raw numbers. Details and portions: calories in chicken breast.
Frequently asked questions
What temperature should I cook chicken breast at?
In the oven, 200 °C (400 °F) for about 18-22 minutes for a 200 g fillet. What matters is 74 °C (165 °F) in the thickest part.
How long do I cook chicken breast in a pan?
About 5-7 minutes per side over medium-high heat for an even 2-2.5 cm fillet; thinner cutlets need 3-4 minutes.
How long does cooked chicken last in the fridge?
3-4 days in a sealed container, 2-6 months frozen. Refrigerate within two hours of cooking.
How do I make chicken breast tender?
Pound it to an even thickness, salt it ahead or marinate in yogurt, and don’t cook past 74 °C. Rest it 5 minutes before slicing.
Is breaded chicken breast healthy?
Breading and deep frying can double the calories. Bake or air-fry breaded chicken with a little oil for a lighter version.