This 4 oz chicken breast is the perfect dose of protein you will need to stay lean and healthy. It’s packed with nutrition and can be done in a matter of minutes. I melted some unsalted butter, then slathered it over the shaved chicken breast. I then season this 4oz chicken and pop it in the air fryer! Sounds good, right?

4 oz chicken breast

What is 4 oz chicken breast?

This 4 oz chicken breast is about the size of the palm of your hand. It can also be broken down into grams. So, 4 oz chicken breast in grams is about 113. Weighing chicken is usually done with people who are interested in meal prepping and are trying to live a healthier lifestyle. You know, the folks that are trying to watch that waistline. This recipe pairs extremely well with my air fryer green beans.

Ingredients for 4oz chicken recipe

The ingredient in this recipe is kept to a bare minimum. I made this recipe with food prepping in mind. Ingredients are easy to access no matter where you live in the world.

4 oz Chicken Breast- Skinless/boneless chicken breast is what I used in this recipe. If you are unsure if your meat is 4 oz, just use a food weighing scale or simply buy any size of chicken breast you like.

Butter- I used unsalted butter, but you can use salted butter. I use this to make the meat more tender and give the seasonings a greater chance of sticking.

Paprika Using this ingredient gives your meat a sweet, peppery taste and a pretty earth-tone color.

Garlic Powder- I used garlic powder to help enhance the flavor in this low-sodium dish.

Ground Black Pepper- Adds just the right amount of spice to this recipe. You can go heavy on the pepper or as late as you need.

Italian Seasoning- Using this in your recipe with give the dish just the right amount of robust aroma. This does well in bringing flavor to savory dishes!


The great news about this recipe is that it’s healthy, low in calories, and downright delicious. You can make this recipe many different ways but let me show you how to make the best chicken breast you have ever tasted!

Preheat your oven to 450 degrees Fahrenheit
Thoroughly clean, wash your 4 oz chicken breast, and pat your chicken dry
Melt your butter and add to the chicken breast. Make sure you rub the butter in well.
Add all of your seasonings and rub in well. Making sure to cover the front and back of the meat.

Next, place your chicken into the oven for 15-18 minutes or until the internal temperature reaches 165 degrees.
If you like your chicken to be a little crisper on top, you can place it in the oven on broil for 2 to 3 minutes.
4 oz Chicken Breast 1


What I love about this 4oz chicken breast is the variety in it.

Spicy-You can make this dish as hot and spicy as you like.

Seasonings- You don’t have to use any of the seasonings that I used in this recipe. You can completely switch them up and make this recipe as kid-friendly as possible.


The main piece of equipment you will need is a regular baking dish.

Storage and Reheating

You can store this 4 oz chicken breast in an airtight container or an airtight ziplock bag, then place it in the fridge for later. When you are reheating, simply pop it in the microwave for 45 seconds and enjoy.

Chef Tips for a more tender meat

  • Flatten your chicken breast with a meat mallet
  • Marinate your chicken
  • Cook at an adequate temperature


How many calories are in 4 oz chicken breast?  

About 271 calories are in a single serving of a 4 oz chicken breast. There aren’t any carbohydrates in this chicken breast, about 90mg of sodium, and about 2 grams of fat.

Is chicken breast good for weight loss?

Yes, because chicken breast is a very lean cut of meat with few calories. Leaving it to be great for weight loss!

How much protein is in 4 oz chicken breast?

 4 oz chicken breast has about 35 grams of protein.

Where can I buy chicken breast?

I often use food lion 4 oz chicken breast, Nature’s promise chicken breast, and great value chicken breast. I’m pretty confident in saying that you can pretty much find fresh chicken breast at any grocery store.

Food Safety

  • When dealing with raw meat, make sure that it stays cold.
  • Avoid cross-contamination in meats such as raw chicken leg, raw chicken thighs, or any raw meat, for that matter.
  • Cook your chicken to a safe eating temperature of 165 degrees.

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4 oz Chicken Breast

This 4 oz chicken breast is the perfect dose of protein you will need to stay lean and healthy. It’s packed with nutrition and can be done in a matter of minutes. I melted some unsalted butter, then slathered it over the shaved chicken breast.
4 oz chicken breast
Servings: 1 People
Prep Time: 5 minutes
Cook Time: 18 minutes
Total Time: 23 minutes


  • Baking Dish


  • 4 oz Chicken breast
  • 2 Tbsp Butter
  • 1 Tsp Paprika
  • 1 Tbsp Garlic Powder
  • 1 Tsp Black Pepper
  • 1 Tsp Italian Seasoning


  • Preheat your oven to 450 degrees
  • Add chicken breast to bowl and coat with partially melted butter.
    4 oz Chicken breast, 2 Tbsp Butter
  • Season well and allow to bake for 15 to 18 minutes
    1 Tsp Paprika, 1 Tbsp Garlic Powder, 1 Tsp Italian Seasoning, 1 Tsp Black Pepper
  • Make sure inside temperature has reached a safe temperature of 165 degrees
  • Enjoy
Course Main Course
Cuisine American
Keyword 4 oz chicken breast, 4 oz of chicken

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