Pan-seared chicken breasts in a cast iron grill pan offer simplicity and flavor. With a golden-brown crust and juicy interior, they're the perfect easy chicken dish for lunch and dinner. This fast stovetop recipe is ready in 30 minutes.
Why We Love Pan Seared Chicken
We love this pan-seared chicken breast because of its light golden brown exterior and juicy white meat.
This high-protein, low-carb, keto-friendly (2g net carbs per serving), and gluten-free recipe for seared chicken is perfect for your family.
It's quick, taking only 30 minutes from start to finish. Plus, you can prepare it in advance on a Sunday afternoon, and it'll last for the next few days.
Use it in salads and sandwiches for lunch to make meal prep a breeze!
Jump to:
- Why We Love Pan Seared Chicken
- 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 Stovetop Chicken Breasts?
- Try These Cast-Iron Recipes
- FAQ
- "📖 Recipe"
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?
For this recipe, you can use boneless chicken breasts. Buying them in bulk is a great option.
Alternatively, if you prefer, you can buy whole organic chickens when they're on sale and butcher them yourself.
Portion the chicken into freezer bags, labeling them with the contents, weight, and date. This method saves time and ensures better quality chicken in the freezer for future use.
How to Pound Chicken With a Mallet (optional step)
- 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.
This technique ensures even cooking and allows you to cook more chicken at once, saving time. Alternatively, you can purchase thinly sliced chicken breasts labeled as 'thinly sliced,' although they may be slightly more expensive.
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.
This simple step enhances the taste of the chicken, ensuring a delicious meal.
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
After cooking, store the 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 or aluminum foil. 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 groves, and wash and dry the pan well with a towel instead of airdrying.
What Goes with Stovetop Chicken Breasts?
For a great side, choose any of the following homemade recipes:
- Sweet and Creamy Macaroni Salad Recipe
- Authentic Spanish Rice Recipe with Peas
- Lemon Asparagus Rice
- Low-Carb Caesar Salad
- Poached Garlic Mashed Potatoes
- Roasted Tiny Red Potatoes
- Mashed Sweet Potatoes with Maple Syrup
- Mango Pico de Gallo
Try These Cast-Iron Recipes
These recipes are all cooked in cast-iron skillets, known for their excellent heat retention and versatility in the kitchen.
- Pan-Seared Chuck Steak
- Pan Seared Mangrove Snapper with Mango Coleslaw
- Pan Fried Snapper with Panko Breadcrumbs
- Skillet Chicken Fajitas
- Blackened Ahi (Yellowfin) Tuna
- Blackened Shrimp with Lemon Butter Sauce
FAQ
Boneless, skinless chicken breasts are commonly used for quicker and more even cooking in a grill pan. However, bone-in breasts can add extra flavor but will take twice as long 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.
"📖 Recipe"
Pan Seared Chicken Breasts
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
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 it around so it's mixed evenly. Add chicken to the bag. Toss it around again so all of the chicken is evenly coated. Close the bag and place it 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 the pan with oil. Heat 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 for 4 minutes per side or until juices run clear when pierced with a fork. The internal temperature will be 165°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.
Notes
The provided nutritional information is an estimate per serving. Accuracy is not guaranteed.