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Cast-Iron Chicken Breast

dairy-free egg-free gluten-free grain-free keto low-carb nut-free paleo sugar-free
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5 from 45 votes
By Carine Claudepierre -
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This Cast iron chicken breast is an easy healthy way to cook chicken breast in less than 20 minutes for dinner.

Plus, this recipe requires only five ingredients, and it’s easy to make by anyone.

Cast Iron Chicken Breast

I am a big fan of cooking food in a cast-iron skillet for so many reasons.

Not only the flavor it adds to meat or vegetables, but also the color and added iron that transfers from the pan is a plus.

What’s A Cast Iron Chicken Breast?

This Cast Iron Chicken Breast Recipe is exactly what it says on the label! Chicken breasts cooked in a cast iron skillet.

The secret to a perfect chicken breast is in the marinade and the cooking temperature.

This is one of my favorite easy chicken dinner recipes. A cast-iron skillet chicken breast recipe with delicious Mediterranean spices.

Cast Iron Chicken Breast

How To Make Cast Iron Chicken Breast

It’s very easy to cook chicken in a cast iron skillet as soon as you follow some simple tips.

First, let’s see the ingredients you need for this cast iron recipe.

Ingredients

Below are the ingredients you need to marinate the chicken. Of course, you can also use different spices or my lemon pepper chicken marinade for a different flavor.

  • Chicken Breast – the thicker, the longer it takes to cook through, so make sure both breasts have the same weight and thickness, so they cook evenly.
  • Salt and Pepper
  • Dried Paprika
  • Garlic Powder
  • Onion Powder
  • Italian Seasoning
  • Olive Oil
  • Fresh Rosemary
  • Butter or dairy-free butter or coconut oil for a dairy-free option

Preheating The Oven

The trick to making the best cast-iron meat is to pop the cooked chicken breast in the oven at the end on grill mode.

So preheat the oven to 350°F (180°C) on the grill heat mode so the meat will grill but still cook in your oven.

Seasoning The Meat

The first step to cooking any meat in a cast iron skillet is seasoning.

In a small bowl, whisk olive oil salt, pepper, paprika, and Italian seasoning. Rub the chicken breast with the mixture on both sides.

Warming The Cast Iron

Now that the meat is ready to be cooked, pre-warm the skillet over medium-high heat for a few minutes with half a tablespoon of olive oil rub all around.

Cooking Chicken Breast

Next, add the marinated chicken breast to the cast iron skillet and cook for about 2 minutes before turning the meat.

If you season the cast iron skillet properly, the meat should not stick at all.

Repeat this step on the other side, cooking the breast for 2 more minutes.

Reducing The Heat

Now that meat is grilled on both sides, reduce to low medium heat, foil the skillet or add a lid and cook until the meat is no longer pink in the middle.

Making Cast Iron Chicken

Testing Temperature

The best way to make the perfect chicken breast in a cast iron skillet is to use a meat thermometer. Insert in the center of one of the breasts, it should be around 165°F (74°C).

When it reaches this temperature, stop the heat and remove the pan from the burner.

Broiling

Finally, remove the foil from the skillet and add a teaspoon of butter on top of each chicken breast.

Pop the cast iron pan on the top rack of the oven and broil for 6 to 8 minutes.

Check often you want the breast to be grilled on top but not burn. The butter should melt and help the meat grill.

Serving Chicken Breast Cast Iron Recipe

This taste like grilled chicken breast with lovely Italian seasoning, so they marry very well with some vegetable side dish like:

But also, you can use these chicken breasts in slices and serve them as a filling for sandwiches, my homemade flour tortilla recipe, or tacos.

Best Sauces For Chicken

This chicken breasts recipe is also delicious served with some dipping sauce like:

Storage

This chicken breast recipe is perfect for the meal prep of a week of healthy lunch or dinner.

In fact, you can store the cooked cast iron chicken breast in a sealed container in the fridge along with your favorite sides for up to 3 days.

Or, you can freeze the container and thaw it in the fridge the day before serving.

It makes a convenient on-the-go lunch for work, and you can easily rewarm in a microwave, on a plate, or microwave-safe container.

Cast Iron Chicken Breast

Allergy Swaps

If you have some allergy to any of these ingredients, you can try some of the alternatives below:

  • Olive Oil Swap – Any high smoke point oil works including avocado oil or grapeseed oil.
  • Dairy-Free – You can replace the butter with coconut oil, refined coconut oil won’t add any coconut flavor to the meat. Or, pick your favorite dairy-free butter.
  • Spice Swaps – Feel free to swap the Italian seasoning for dried herbs you love like oregano, thyme, and marjoram. You can also swap the paprika for smoked paprika to add a smoky flavor to your meat or use an Indian curry powder for a curry flavor like turmeric or curry powder or garam masala.

Frequently Asked Questions

Below are the most common answers about this easy cast iron skillet recipe:

Can I Use Chicken Thighs With This Recipe?

Absolutely but use a skinless, boneless chicken thigh and watch the cooking time closely as they cook faster than breasts.

What Cast Iron Size Should I Use?

It really depends on how many chicken breasts you want to cook at once.

Mine is an 8-inch skillet (20cm), and I can fit 2 chicken breasts. You can double or triple this recipe and use a large skillet with the same great results.

Can I Skip The Oven Step?

You don’t have to broil the chicken in the oven, but it’s highly recommended for crispy skin on your chicken breast.

If you don’t have an oven, keep cooking on the stove, but the meat will be softer and won’t be as crispy on the top.

Why Is Chicken Sticking To My Cast Iron Skillet?

This can happen for a few reasons.

It can be that your skillet is not properly seasoned and you don’t have enough seasonings layers in the pan.

Did you try this chicken breast in a cast iron recipe? Share a comment or review below.

Cast Iron Chicken Breast

Cast Iron Chicken Breast

0.4gNet Carbs
This Cast iron chicken breast is an easy healthy way to cook chicken breast in less than 20 minutes for dinner. Plus, this recipe requires only 5 ingredients.
Prep: 10 mins
Cook: 20 mins
Total: 30 mins
Yield: 4 servings (3oz)
Serving Size: 1 serving

Nutrition

Net Carbs 0.4g
Fat 11.3g
Protein 18.2g
Calories 180.3kcal
5 from 45 votes
Review Print

Ingredients

Marinade

To broil

Optional

  • 2 fresh Rosemary strands
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Instructions

  • Make sure the skillet is properly seasoned (oiled) before starting the recipe, or the meat can stick to the skillet.
  • Pre-warm the skillet on medium-high heat.
  • Preheat the oven to 350°F (180°C) on the broiling mode.
  • In a small mixing bowl, stir all the marinade ingredients: olive oil, garlic powder, paprika, Italian seasonings, salt, and pepper.
  • Rub each chicken breast with the marinade on both sides.
  • Place both chicken breasts in the hot skillet and cook for 2 minutes then flip and cook for 2 extra minutes.
  • Reduce to low-medium heat, and add the two rosemary strands on the sides of the chicken in the skillet. Foil the skillet and keep cooking until the meat is cooked in the center and reaches 175°F (74°C) and the meat is no longer pink in the middle. Depending on the thickness of your meat, it can take between 6-10 minutes.
  • Remove foil and place one teaspoon of butter on top of each breast.
  • Place the skillet on the top rack of the oven for 4-8 minutes on broil mode, until meat is grilled on top. Check often and remove as soon as the meat is grilled.
  • Serve immediately.
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Nutrition Facts
Cast Iron Chicken Breast
Amount Per Serving (1 serving)
Calories 180.3 Calories from Fat 102
% Daily Value*
Fat 11.3g17%
Saturated Fat 2.8g18%
Trans Fat 0.1g
Polyunsaturated Fat 1.2g
Monounsaturated Fat 6.3g
Cholesterol 59.8mg20%
Sodium 260.8mg11%
Potassium 336.1mg10%
Carbohydrates 0.8g0%
Fiber 0.4g2%
Sugar 0.1g0%
Protein 18.2g36%
Net Carbs 0.4g
Vitamin A 343.1IU7%
Vitamin B12 0.2µg3%
Vitamin C 1mg1%
Vitamin D 0.1µg1%
Calcium 14.6mg1%
Iron 0.7mg4%
Magnesium 24.7mg6%
Zinc 0.5mg3%
* Percent Daily Values are based on a 2000 calorie diet.
Carine Claudepierre

About The Author

Carine Claudepierre

Hi, I'm Carine, the food blogger, author, recipe developer, published author of a cookbook, and founder of Sweet As Honey.

I'm passionate about sharing easy, tasty recipes that are both delicious and healthy

Cooking and Baking is my true passion. In fact, I only share a small portion of my recipes on Sweetashoney. Most of them are eaten by my husband and my two kids before I have time to take any pictures!

Browse all my recipes here.

I hope that you too find the recipes you love on Sweetashoney!

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The recipes, instructions, and articles on this website should not be taken or used as medical advice. You must consult with your doctor before starting on a keto or low-carb diet. The nutritional data provided on Sweetashoney is to be used as indicative only. The nutrition data is calculated using WP Recipe Maker. Net Carbs is calculated by removing the fiber and some sweeteners from the total Carbohydrates. As an example, a recipe with 10 grams of Carbs per 100 grams that contains 3 grams of erythritol and 5 grams of fiber will have a net carbs content of 2 grams. Some sweeteners are excluded because they are not metabolized. You should always calculate the nutritional data yourself instead of relying on Sweetashoney's data. Sweetashoney and its recipes and articles are not intended to cure, prevent, diagnose, or treat any disease. Sweetashoney cannot be liable for adverse reactions or any other outcome resulting from the use of recipes or advice found on the Website.

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