This recipe for Pan Seared Chicken Breasts is super easy and produces juicy and tender meat with a nice golden crust! The chicken is pan grilled on the stovetop in a cast iron grill pan. It has a light, golden brown exterior and tender white meat inside with just enough fat throughout to keep it juicy without being greasy or overdone in any way! This recipe is low carb, keto (2g net carbs per serving), gluten-free, and delicious! It is perfect for the Kaufmann Diet too!
If you're looking for an easy and flavorful way to cook up some juicy chicken, this is it! Grilled chicken on the stove is one of the most simple yet delicious meals you can make for yourself or your family, in just 30 minutes, from start to finish.
This grilled chicken is exactly what you need to top a Caesar or Spinach Salad. You'll be able to create delicious salads or satisfying main dishes with just a few ingredients that are probably already in your pantry right now--and no need to grill outside!
What Kind of Chicken Should I Use?
Shop at a premium grocery store such as Whole Foods Market or Sprouts Farmers Market. You can pick up pasture-raised or organic chicken breasts.
You can save a lot of money buying whole organic chickens when they're on sale and butcher them yourself. I cut up the chickens and put them in freezer bags labeled with the contents, weight, and date, to use at a later time. It saves a lot of time and I always have high-quality chicken when I need it.
What You Need to Make Pan Grilled Chicken
- Boneless, skinless chicken breasts. Use organic or pasture-raised is best. At the very least, look for chicken that has not been administered antibiotics.
- Olive oil. Use organic olive oil for marinating the chicken.
- Freshly Squeezed Lemon Juice (not the kind in the bottle with preservatives).
- Italian Seasoning
- Red Pepper Flakes
- Salt. I use pink Himalayan salt or Redmond's Real Salt.
- Black Pepper
How to Pound Chicken Breasts (optional)
The chicken will cook more evenly if you pound it with a meat mallet. Chicken breasts have one side that is thicker than the other so this technique helps to even out cooking time and ensure a tasty dinner!
Place chicken in one layer in a large zip-top bag or you can use two sheets of wax paper. Pound the thickest part of the chicken with the flat side of your meat mallet until it is all about the same thickness.
Marinate the Chicken Breasts
Pour the olive oil into a gallon-size zip-top bag with the seasonings. Toss it around so it is combined and add the chicken. Mix it all around again so the chicken is coated evenly. Place the bag in the refrigerator for 15 to 30 minutes to allow the flavors to combine.
How to Grill Chicken on the Stove
I use a square Lodge cast iron skillet to sear this chicken on the stove. You can pick one up at Walmart or Target for around $20.00. The pan creates the look of BBQ grill lines, and in a hot pan, the chicken will sear and retain its juices. If you don't have a grill pan, you can use a round 12" cast iron skillet or a heavy-bottomed stainless steel frying pan.
Turn on your exhaust fan because it might get a little smoky in the kitchen. Spray the pan with cooking oil spray or lightly brush with oil. Heat pan over medium-high heat for five minutes to get it hot and prevent sticking. Remove the chicken from the marinade and lightly shake off excess oil.
Place the chicken on the hot pan and cook for four minutes without moving the pieces. Flip the chicken and cook another four to five minutes until juices run clear when pierced with a fork. The internal temperature will be 165 degrees Fahrenheit on an instant-read thermometer when cooked through.
Remove cooked chicken to a plate. Let the chicken rest for a few minutes to allow the juices to accumulate and flavors to combine. Slice against the grain into 1-inch strips and serve.
Check out my Sauteed Skirt Steak recipe to learn how to cut meat against the grain.
What Goes with Pan Grilled Chicken Breasts?
Serve sliced grilled chicken breasts on top of Caesar Salad, Spinach Salad with Strawberries and Feta, a tossed green salad, or with roasted vegetables such as Oven Roasted Cauliflower and Carrots or Roasted Brussels Sprouts.
For a nice side, try Everything Bagel Breadsticks. They're gluten-free and somewhat addictive.
Pan Seared Chicken Breasts
- 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
FOR THE CHICKEN
- 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.
FOR THE MARINADE
- Pour marinade ingredients into a large zip-top bag. Toss around so the are mixed evenly. Add chicken to the bag. Toss it around again so all of the chicken is evenly coated. Close the bag and place in the refrigerator for 15-30 minutes to allow the flavors to blend.
TO GRILL THE CHICKEN
- While the chicken is marinating, spray a cast-iron grill pan with cooking spray or brush pan with oil. Heat pan over medium-high heat for 4-5 minutes so it gets very hot. The chicken won't stick to the pan if it is hot.
- Turn on your exhaust fan.
- Remove chicken from the bag with tongs and shake off extra marinade.
- Place chicken on the grill pan and let it cook 4 minutes per side or until juices run clear when pierced with a fork. The internal temperature will be 165 degrees F on a meat thermometer when cooked through. Repeat with remaining chicken.
- Remove 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 and serve.
The nutrition information is provided as a courtesy and it comes from online calculators. Although we try to attempt to provide accurate information, these figures are estimates only.