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Cast-Iron Chicken Breast

Discover the secret to quick and delicious cast iron chicken breasts - perfect for easy dinners! They're tender, versatile, ready in no time, and pair perfectly with salads, mashed potatoes, and more. They are ideal for meal prep, too!

Prep Time
10 mins
Cook Time
10 mins
Total Time
35 mins
Servings: 4 servings
Calories: 242 kcal
Course: Main Course
Cuisine: American

Ingredients

  • 4 boneless skinless chicken breasts about 7 oz/ 200 g each Notes 1, 2
  • 1-2 lemons Note 3
  • small handful of parsley 10 g/ 0.3 oz picked leaves, Notes 4,5
  • 2-3 teaspoons honey
  • 3 tablespoons olive oil divided
  • 1 teaspoon fine sea salt
  • ½ teaspoon ground black pepper

Instructions

    Cup of Yum
  1. Lemon: Wash and zest the lemon. Juice it. I start with 3 tablespoons of lemon juice and add more to the marinade as required.1-2 lemons
  2. Make the marinade: Mix lemon zest and juice, parsley leaves, honey, 2 tablespoons of olive oil, salt, and pepper in a small blender. Process well. Adjust the taste with more lemon juice or honey according to your liking. Alternatively, finely chop the parsley and mix it with the remaining marinade ingredients.lemon zest and juice + small handful of parsley + 2-3 teaspoons honey to taste + 2 tablespoons olive oil + 1 teaspoon fine sea salt + ½ teaspoon ground black pepper
  3. Pound chicken: Place the breasts on a board between two pieces of plastic wrap. Pound them to an even thickness for even and quick cooking.4 boneless skinless chicken breasts
  4. Marinate chicken: Place the chicken breasts and marinade in a shallow dish in a single layer. Let the chicken marinate on the counter for 30 minutes or in the refrigerator for about 3 hours. Remove from the fridge 30 minutes before cooking.Alternatively, use a Ziplock bag to hold the chicken and the marinade. Seal the bag and squeeze out the excess air.
  5. Cook chicken breasts: Heat a cast-iron skillet very well (for 5 to 10 minutes). Heat the remaining oil, add the chicken, turn the heat to medium-low, and cook 13-15 minutes, turning several times in between but not disturbing the chicken for the first 4-5 minutes or so.1 tablespoon olive oil
  6. Temperature: After the initial 4-5 minutes, if the chicken breast gets too dark too soon, lower the heat and move the chicken around in the skillet.
  7. Check doneness with an instant-read thermometer; the safe internal temperature is 165°F/74°C. Or check by inserting a skewer in the thickest part of the breast; the juices should run clear. Avoid overcooking, particularly if the chicken pieces are thinner.
  8. Rest the chicken breasts for about 5 minutes before serving.

Notes

  • Chicken breasts: Use pieces similar in size and thickness to ensure even cooking, ideally weighing around 7 oz/ 200 g each. A bit more or less is OK, but adjust the cooking time accordingly.
  • Other cuts: Skin-on breasts are great, too; cook them on the skin side first. Alternatively, use boneless, skinless thighs; the cooking time will not change too much. Add a couple of minutes and check that the meat is cooked through.
  • Lemon: Preferably an unwaxed lemon, as you will need both zest and juice.
  • Parsley: Frozen parsley is also ok. You can replace it with other fresh or dried herbs like oregano, thyme, or rosemary.
  • Alternative seasonings: Italian seasoning, Cajun seasoning, curry powder, Garam Masala, all-purpose seasoning, or any chicken rub or spice mixture you like. You can also add 1-2 grated garlic cloves or ½ teaspoon garlic powder to the marinade.

Nutrition Information

Serving 1chicken breast Calories 242kcal (12%) Carbohydrates 6g (2%) Protein 24g (48%) Fat 14g (22%) Saturated Fat 2g (10%) Polyunsaturated Fat 2g Monounsaturated Fat 9g Trans Fat 0.01g Cholesterol 72mg (24%) Sodium 722mg (30%) Potassium 461mg (13%) Fiber 1g (4%) Sugar 4g (8%) Vitamin A 41IU (1%) Vitamin C 16mg (18%) Calcium 14mg (1%) Iron 1mg (6%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 242

% Daily Value*

Serving 1chicken breast
Calories 242kcal 12%
Carbohydrates 6g 2%
Protein 24g 48%
Fat 14g 22%
Saturated Fat 2g 10%
Polyunsaturated Fat 2g 12%
Monounsaturated Fat 9g 45%
Trans Fat 0.01g 1%
Cholesterol 72mg 24%
Sodium 722mg 30%
Potassium 461mg 10%
Fiber 1g 4%
Sugar 4g 8%
Vitamin A 41IU 1%
Vitamin C 16mg 18%
Calcium 14mg 1%
Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.