Enjoy these quick and easy cast iron chicken breasts, seared to perfection for juicy, flavorful white meat. This one-pan recipe is perfect for weeknight dinners, and ready in under 30 minutes!
This grill pan chicken breast is a favorite for its perfectly golden brown exterior and juicy white meat. I like to make ia batch on Sunday so there's chicken for my salads for the following few days.
Use it in salads or sandwiches to make meal prep simple and delicious!
Jump to:
- What You Need
- What Kind of Chicken Should I Use?
- How to Pound Chicken With a Mallet (optional step)
- Marinate the Chicken Breasts
- Equipment Needed
- How to Grill Chicken Indoors on the Stove
- Storage and Reheating
- How To Clean a Cast Iron Grill Pan
- Takeaway
- What Goes with Cast-Iron Grilled Chicken?
- More Cast-Iron Recipes
- FAQ
- "📖 Recipe"
- 💬 Comments
What You Need
- Boneless chicken breasts
- Olive oil
- Freshly squeezed lemon juice
- Italian seasoning
- Red pepper flakes
- Salt
- Freshly ground black pepper
What Kind of Chicken Should I Use?
Boneless chicken breasts are perfect for this recipe. You can also use boneless chicken thighs.
Look for pasture raised or organic chicken breast. I like to get a few whole organic chickens when they're on sale and butcher them myself to save a few dollars.
Portion the chicken into freezer bags, labeling each with the contents, weight, and date. This not only saves time but ensures you have high-quality chicken ready to go for future meals.
How to Pound Chicken With a Mallet (optional step)
For the chicken to cook evenly, pound lightly with a mallet. This step prevents the thinner parts from drying out.
- Place the chicken breasts in a single layer inside a large zip-top plastic bag or between two sheets of parchment paper.
- Using the flat side of a meat mallet, gently pound the thickest part of the chicken until it reaches an even thickness.
Marinate the Chicken Breasts
Marinating the chicken breast is crucial for infusing it with flavor. Here's how to do it:
- Pour the olive oil into a gallon-size zip-top bag or airtight container along with the seasonings.
- Toss the mixture to ensure it's well combined, then add the chicken.
- Mix everything again, making sure the chicken is evenly coated with the marinade.
- Place the bag or container in the refrigerator for 15 to 30 minutes to allow the flavors to meld together.
Equipment Needed
I use a square Lodge cast iron skillet to grill this chicken on the stove. You can find one at Walmart or Target for around $30.00.
The pan creates BBQ grill lines on the chicken, and when heated, it provides a nice sear while retaining the chicken's juices.
If you don't have a cast-iron grill pan, a round 12" cast-iron skillet or a heavy-bottomed stainless steel frying pan will also work.
When cooking cast-iron grilled chicken, it's a good idea to turn on your exhaust fan as the kitchen may get a little smoky. Spray the pan with cooking oil spray or lightly brush it with oil before cooking.
How to Grill Chicken Indoors on the Stove
- Heat the pan over medium-high heat for five minutes to ensure it's hot and prevent the chicken from sticking.
- Remove the chicken from the marinade and lightly shake off any excess oil.
- Place the chicken on the hot pan and cook for four minutes without moving the pieces.
- Flip the chicken and cook for another four to five minutes, or until the juices run clear when pierced with a fork. The internal temperature should reach 165°F on an instant-read thermometer to ensure it's cooked through.
- Once cooked, remove the chicken to a plate. Allow it to rest for a few minutes to let the juices accumulate and the flavors to meld. Then, slice against the grain into 1-inch strips and serve.
Storage and Reheating
Store the cooked chicken in an airtight container or zip-top bag in the refrigerator for 3 to 4 days.
For longer storage, the cooked chicken can be frozen for up to one month in an airtight container.
To reheat in the microwave, place the grilled chicken on a microwave-safe plate and cover it with a damp paper towel to prevent it from drying out. Microwave on high in 30-second intervals until heated through, flipping the chicken halfway through.
In the oven, preheat your oven to 350°F (175°C). Place the cooked chicken on a baking sheet lined with parchment paper. Cover the chicken with foil to prevent it from drying out. Bake for about 10-15 minutes or until heated through.
How To Clean a Cast Iron Grill Pan
To clean a cast iron grill pan, allow it to cool completely after use. Use a stiff brush or scraper to remove any food residue, ensuring to clean thoroughly in all the grooves of the pan. Rinse it under warm water with a little soap, if desired.
Thoroughly dry the pan with a dish towel before storing; some prefer to apply a thin coat of oil, but dry storage works just as well.
Takeaway
In this recipe, you can make juicy grilled chicken breasts on the stove with just a few ingredients in your pantry.
A Lodge cast-iron grill pan is a great way to get a good sear on all kinds of meat and vegetables.
If you don't have a cast-iron grill pan, use a large heavy-bottomed skillet in its place. Make sure the surface is hot when you add the chicken.
After your meal, when the pan has cooled down, use a brush to get in all the grooves, and wash and dry the pan well with a towel instead of air drying.
What Goes with Cast-Iron Grilled Chicken?
Roasted Tiny Red PotatoesCast-iron grilled chicken pairs well with a crisp green salad, roasted vegetables, or cauliflower rice. You can also try garlic mashed potatoes, roasted red potatoes, Spanish Rice, or asparagus rice pilaf.
More Cast-Iron Recipes
- Pan-Seared Chuck Steak
- Seared Mangrove Snapper with Mango Coleslaw
- Pan Fried Snapper with Panko Breadcrumbs
- Skillet Chicken Fajitas
- Blackened Ahi Tuna
- Sauteed Shrimp with Lemon Butter Sauce
FAQ
Boneless, skinless chicken breasts are commonly used for quicker and more even cooking in a grill pan. You can also use bone-in breasts, but it will take a longer time to cook.
Preheat the cast iron grill pan over medium-high heat. You want it hot enough to sear the chicken and create grill marks, but not so hot that it burns the outside of the meat.
To prevent sticking, make sure your cast iron pan is properly seasoned and preheated before adding the chicken. Spraying the pan with cooking oil can also help create a non-stick surface.
"📖 Recipe"
Cast Iron Chicken Breast
Ingredients
- 1 ½ pounds skinless, boneless chicken breasts
- ½ cup olive oil
- 1 lemon juiced
- 1 tablespoon Italian seasoning found in the spice aisle of the grocery store
- 1 teaspoon red pepper flakes
- 1 teaspoon salt
- ½ teaspoon black pepper
- cooking spray
Instructions
- Place chicken in one layer in a large zip-top bag. Pound the chicken with the flat side of a meat mallet until it is all about the same thickness.
- Pour the marinade ingredients into a large zip-top bag and toss to combine evenly. Add the chicken to the bag and toss again to ensure all pieces are coated. Seal the bag and refrigerate for 15-30 minutes to let the flavors blend.
- While the chicken is marinating, spray a cast-iron grill pan with cooking spray or brush it with oil. Heat the pan over medium-high heat for 4-5 minutes until it's very hot. This ensures the chicken won’t stick to the pan during cooking.
- Turn on your exhaust fan. Remove the chicken from the bag with tongs and shake off extra marinade.
- Place the chicken on the grill pan and let it cook for 4 minutes per side or until juices run clear when pierced with a fork. Repeat with remaining chicken.
- Remove the cooked chicken to a plate. Let the chicken rest for a few minutes to allow the juices to accumulate and flavors to combine.
- Slice chicken into 1-inch strips or serve whole.
