This guide breaks down exactly what 300g of uncooked chicken breast gives you in terms of protein, and how to cook it perfectly. Whether you’re meal-prepping for the week or just want to know how much chicken to buy, you’ll get clear numbers, a foolproof cooking method, and practical tips to keep the meat juicy and flavorful.
Ingredients
- 300 g (about 2 medium) boneless, skinless chicken breasts
- 1 tablespoon (15 ml) olive oil
- 1 teaspoon (5 g) salt
- ½ teaspoon (2 g) black pepper
- 1 teaspoon (5 g) garlic powder (optional)
- 1 teaspoon (5 g) paprika (optional)
- 1 tablespoon (15 ml) lemon juice (optional, for serving)
Instructions
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or foil.
- Pat the chicken breasts dry with paper towels. This helps the seasoning stick and promotes browning.
- In a small bowl, mix the salt, pepper, garlic powder, and paprika if using. Rub the mixture evenly over both sides of the chicken.
- Heat the olive oil in a large oven-safe skillet over medium-high heat. When the oil shimmers, place the chicken breasts in the skillet. Sear for 2–3 minutes per side, until golden brown.
- Transfer the skillet to the preheated oven. Roast for 15–20 minutes, or until the internal temperature reaches 165°F (74°C) as measured with a food thermometer inserted into the thickest part of the breast. (USDA FSIS safe minimum for poultry.)
- Remove from the oven and let rest for 5 minutes. This allows the juices to redistribute, keeping the meat moist.
- Slice against the grain and serve with lemon juice if desired.
Tips
- Pound for even thickness: If your breasts are uneven, place them between two sheets of plastic wrap and pound to an even 1-inch thickness. This ensures they cook evenly and don’t dry out.
- Don’t skip the rest: Letting the chicken rest for 5 minutes after cooking is crucial. Cutting too soon lets the juices run out, leaving the meat dry.
- Use a thermometer: Visual cues like color or firmness are unreliable. Always use an instant-read thermometer to hit 165°F (74°C) – this is the only way to guarantee safety and avoid overcooking.
- Brining (optional): For extra juiciness, soak the chicken in a simple saltwater brine (4 cups water + 2 tablespoons salt) for 30 minutes before cooking. Rinse and pat dry before seasoning.
Serving Suggestions
This chicken is incredibly versatile. Serve it sliced on top of a fresh green salad, alongside roasted vegetables and quinoa, or tucked into whole-grain wraps with hummus and crunchy lettuce. It also works great as a protein boost in grain bowls, pasta dishes, or stir-fries.
Variations
- Herb and Garlic: Skip the paprika and add 1 tablespoon of chopped fresh thyme or rosemary to the seasoning mix.
- Spicy: Add ½ teaspoon of cayenne pepper or chili flakes to the rub for a kick.
- Lemon Pepper: Replace the garlic powder with 2 teaspoons of lemon zest and use lemon pepper instead of black pepper.
- Teriyaki Glaze: After roasting, brush the chicken with 2 tablespoons of teriyaki sauce and broil for 1–2 minutes until caramelized.
Storage and Reheating
Store leftover cooked chicken in an airtight container in the refrigerator for up to 3–4 days. To reheat, place slices in a skillet over medium heat with a splash of chicken broth or water, cover, and warm for 5–7 minutes, until heated through to 165°F (74°C). Alternatively, microwave in 30-second intervals with a damp paper towel over the chicken to retain moisture. For longer storage, freeze cooked chicken in a freezer-safe bag for up to 3 months. Thaw overnight in the refrigerator before reheating.
Frequently Asked Questions
How much protein is in 300g of raw chicken breast?
Raw chicken breast contains about 20–25g of protein per 100g, so 300g gives you roughly 60–75g of protein. The exact amount varies slightly depending on the chicken’s fat content and whether it’s enhanced with broth or water.
Does chicken lose protein when cooked?
No, cooking does not destroy protein. The weight changes because water and fat are lost, but the protein content remains essentially the same. So 300g raw yields about 225g cooked, still containing the same protein.
How do I know when the chicken is done without a thermometer?
While a thermometer is best, you can check by cutting into the thickest part – the juices should run clear, and there should be no pinkness. However, this method can easily lead to overcooking. A thermometer is always recommended for safety.
Can I use frozen chicken breasts?
Yes, but thaw them completely in the refrigerator first. Cooking from frozen increases the time and can result in uneven cooking. For food safety, never thaw at room temperature.
Why is my chicken always dry?
Overcooking is the most common culprit. Remove the chicken from the oven the moment it hits 165°F (74°C), and let it rest. Also, consider brining or marinating to add moisture.
Can I meal-prep this chicken for the week?
Absolutely. Cook the chicken as directed, slice it, and portion into containers with your favorite sides. It will keep in the fridge for 3–4 days, making for easy grab-and-go lunches.
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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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