Baked chicken is one of the most reliable weeknight proteins for anyone managing reflux, and this version delivers serious flavor without the usual triggers. The coating is a simple mix of plain breadcrumbs, finely grated Parmesan, dried basil, dried parsley, and a touch of sweet paprika — no garlic, no onion, no tomato sauce, nothing that tends to stoke that familiar burn. A quick pound to even thickness means the chicken cooks through in about 22 to 25 minutes at a high oven temp, giving you a genuinely crispy, golden crust without a drop of frying oil. Olive oil does the heavy lifting here, binding the coating and keeping the meat juicy all the way through. The result is four satisfying portions that feel indulgent but sit comfortably, which is exactly what you want when you're cooking around reflux. A short rest after baking locks in the juices, and a scatter of fresh parsley brightens the whole plate if you have it on hand.
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Sweet paprika is a mild spice with very little heat, and this recipe uses less than 1/8 teaspoon per serving. That is likely fine for most people with GERD. If you prefer to always avoid sweet paprika, please tap it and change its rating to Red.
Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper or lightly coat it with cooking spray.
Place each chicken breast between two sheets of plastic wrap and pound with a meat mallet or rolling pin to an even thickness of about 3/4 inch. This ensures the breasts cook evenly.
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