The Best Cast Iron Skillet Chicken Breast Recipe

Susan
by Susan
2 cutlets
15 min

· Print Recipe

This cast iron skillet chicken recipe has it all! A crispy coating on the outside, the perfect amount of infused spice as well as the most moist and tender meat on the inside.


Seared to perfection in only 10 minutes. This cooking method defies logic but the results are unbelievably good.

The Best Cast Iron Skillet Chicken Delish!

On the road to chicken perfection just grab a well seasoned cast-iron skillet, heat up your oil and cook the chicken until the coating is golden and crunchy, on one side then transfer it to the oven to cook the other side.


Slice your cast-iron chicken breast into thin strips and serve with mixed greens or use with low carb wraps to make healthy cast-iron skillet fajitas.


This cast iron pan chicken recipe comes out perfect every time! Keto and Diabetic friendly. So flavorful and juicy you will be making this recipe all the time. If you love this recipe you will also love my French Onion Chicken Bake Recipe!


Don't forget dessert! Make sure you grab a healthy sweet treat recipe for after dinner. These are my most popular - Low Calorie Wendy's Frosty, 3 Ingredient Cinnamon Muffins , Mini DASH Chaffles, Air Fryer Beignets and The WW Zero Point Apple Crisp Chips.


Why make this recipe?


You don't want to miss out on the best baked chicken breast recipe!


  • Weight Watcher Friendly - Chicken breast is 0 points on my WW Plan and Avocado Oil is 1 point per teaspoon. Since the new Weight Watchers plan is personalized you will have to input the ingredients used to get your exact points.
  • Mouth watering low calorie meal - Only 37 calories for 4 slices of cast iron chicken.
  • Easy to make - requires only 7 simple ingredients and 10 minutes to prepare this keto friendly cast iron chicken breast recipe.
  • Kid Friendly - Kids will love dipping these chicken strips. Flavored with the Trader Joe's Cheesy Seasoning Blend they won't be able to resist the parmesan crunch.
  • Budget Friendly - costs less than $20.00 to prepare.
  • Aroma - This one pan chicken breast recipe sizzling on the stovetop in the cast iron skillet will have your kitchen smelling like your favorite steakhouse..amazing!


Ingredients needed and substitutions:
7 Simple Ingredients for your Cast Iron Skillet Chicken Recipe...So Easy!
  • 2 Boneless Skinless Chicken Breasts
  • Avocado Oil - if you don't have avocado oil you can use peanut oil, canola oil, sunflower oil or sesame oil. These oils are all high smoke point oils which work best with cast iron skillets.
  • Seasonings - I used Paprika, Garlic Powder, Salt, Pepper and my favorite Trader Joe's Cheesy Seasoning but you can really use your favorites - oregano and lemon pepper are really good for this recipe also if you have them on hand.
Cast Iron Chicken Breast Strips Yummy!
How to Cook Chicken in a Cast Iron Skillet:


1: Take your chicken breasts and place them in a large Zip Loc bag. Take a meat mallet tenderizer and pound your chicken breasts until you get them to an even ½ inch thickness.

Use a meat tenderizer mallet to flatten your chicken breasts..

2: Place a sheet of wax paper down and place your spices - a teaspoon of sea salt, a ½ teaspoon of pepper, ½ teaspoon of garlic powder, ½ teaspoon of paprika and a ½ teaspoon of Trader Joe's Cheesy seasoning. Mix them up.

Cast Iron Chicken Spices

3: Spritz your chicken cutlets with olive oil on both sides then coat with your spices on both sides. Preheat your oven to 400 Degrees F.

Well seasoned chicken cutlet...

4: Place your cast iron skillet on your stovetop and add about 8 tablespoons of avocado oil. Let it get hot and then drop your chicken cutlets into the oil..you should hear them sizzle. Let them cook for exactly 5 minutes..do not flip them.

Sizzling Cast iron Chicken Yum!

5: Once the 5 minutes is up flip your chicken cutlets and then take your cast iron skillet with the chicken still in the pan and place it in your oven on the middle rack and bake for 5 more minutes at 400 degrees F.

Baked cast iron skillet chicken Delish!

6: Remove from oven after 5 minutes and let them rest for an additional 5 minutes. Slice into thin strips and enjoy!!

Cast Iron Skillet Chicken Strips..so good!
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Expert Tips:


  • When cleaning your cast iron skillet let your pan cool then take a plastic mesh produce bag ( the kind that holds lemons or onions) and swipe the pan clean. The mesh bag doesn't damage the seasoning the way steel wool will, and you don't have to ruin a scrubber pad with grease.
  • A wad of heavy duty aluminum foil will also work. In either case you can re season the pan after cleaning by using paper towels to wipe it with about 1 tablespoon of oil.
  • For more detailed cast iron tips check out my Cast Iron Skillet Tips for Beginners.
  • For cast iron chicken breast with vegetables and potatoes - just add your favorite veggies right into the skillet with your chicken when cooking. You can add asparagus, brussel sprouts, broccoli, or peppers.
  • They all cook to perfection with the juices of the chicken. If you want to add potatoes just use the mini potatoes and make sure you slice them so they cook thoroughly.
Sliced Avocado Asparagus spinach and sliced grilled chicken on a white plate

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Recipe FAQ's:


How many calories in cast iron chicken?

One boneless skinless chicken breast prepared in a cast iron skillet with avocado oil is approximately 115 calories. If you slice the chicken into thin strips it is about 37 calories for 4 chicken strips.

How many net carbs are in a piece of chicken?

There are 0 net carbs in a piece of chicken making it the perfect food for a low carb, diabetic friendly diet.

What is the healthiest chicken to eat?

Out of all the chicken options at the supermarket, the healthiest option is fresh organic chicken breast. The white meat in a chicken breast has slightly less cholesterol than the dark meat (legs and wings). It also is lowest in saturated fats.

Can I freeze cooked chicken?

Yes you can freeze your leftover cooked chicken. Place your cooked chicken in an airtight container or wrap the chicken well in freezer bags, freezer wrap or cling wrap before freezing. Label it so that you remember what it is and when you froze it, then place in the freezer.


Are you a Weight Watcher?


If you follow my Blog you probably already know I am a lifetime member of Weight Watchers and I like to point all of my Recipes with the WW Points System.


This Easy Chicken Breast Cast Iron Skillet Recipe is Zero Points on my app for one serving. Weight Watchers has a new individualized program right now to make it easier to enjoy the foods you love and still lose weight.


Just plug the ingredients into your WW app to confirm the points for your individual program.


I used to go back and forth between the Purple Plan and the Blue Plan prior to the new program and whenever I hit a plateau I did my own 30 Day Low Carb Meal Plan which jumpstarts the Fat Burning again, so if you feel stuck try it! You can get instant access today for only $1.00 just click here.


Get your 30 Day Low Carb / Keto Meal Plan Here..
Peanut Butter Smoothie

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If you want to see the old Purple, Blue and Green WW Food Lists for each plan just click Here


Make sure check out my Newbie WW Tips and Tricks Guide if you are just getting started.

Make Cast Iron Chicken Fajita Wraps...
More healthy recipes you will love!

Cast Iron French Onion Chicken with Mushrooms

WW Spaghetti Carbonara with Peas

Best Baked Zucchini Lasagna Roll Ups

Simple Arroz Rojo Recipe - Healthy Mexican Red Rice



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Keto Friendly Pizza

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The Best Cast Iron Skillet Chicken Breast Recipe
Recipe details
  • 2  cutlets
  • Prep time: 5 Minutes Cook time: 10 Minutes Total time: 15 min
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Ingredients

  • 2 Boneless Skinless Chicken Breasts
  • 1 Teaspoon of Sea Salt
  • ½ Teaspoon of Pepper
  • ½ Teaspoon of Garlic Powder
  • ½ Teaspoon of Paprika
  • ½ Teaspoon of Trader Joe's Cheesy Seasoning
  • 8 Tablespoons of Avocado Oil
  • A Spritz of Olive Oil
Instructions

Flatten - Take your chicken breasts and place them in a large Zip Loc bag. Take a meat mallet tenderizer and pound your chicken breasts until you get them to an even ½ inch thickness.
Season - Place a sheet of wax paper down and place your spices - a teaspoon of sea salt, a ½ teaspoon of pepper, ½ teaspoon of garlic powder, ½ teaspoon of paprika and a ½ teaspoon of Trader Joe's Cheesy seasoning. Mix them up.
Coat - Spritz your chicken cutlets with olive oil on both sides then coat with your spices on both sides. Preheat your oven to 400 Degrees F.
Cook - Place your cast iron skillet on your stovetop and add about 8 tablespoons of avocado oil. Let it get hot and then drop your chicken cutlets into the oil..you should here sizzle. Let them cook for exactly 5 minutes..do not flip them.
Bake - Once the 5 minutes is up flip your chicken cutlets and then take your cast iron skillet with the chicken still in the pan and place it in your oven on the middle rack and bake for 5 more minutes.
Slice - Remove from oven after 5 minutes and let rest for an additional 5 minutes. Slice into thin strips and enjoy!!
Tips
  • When cleaning your cast iron skillet let your pan cool then take a plastic mesh produce bag ( the kind that holds lemons or onions) and swipe the pan clean. The mesh bag doesn't damage the seasoning the way steel wool will, and you don't have to ruin a scrubber pad with grease.
  • A wad of heavy duty aluminum foil will also work. In either case you can re season the pan after cleaning by using paper towels to wipe it with about 1 tablespoon of oil.
  • For more detailed cast iron tips check out my Cast Iron Skillet Tips for Beginners.
  • For cast iron chicken breast with vegetables and potatoes - just add your favorite veggies right into the skillet with your chicken when cooking. You can add Asparagus, brussel sprouts, broccoli, or peppers.
  • They all cook to perfection with the juices of the chicken. If you want to add potatoes just use the mini potatoes and make sure you slice them so they cook thoroughly.
Susan
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Comments
  • Joanne Joanne on Nov 30, 2022

    Uh, hello. The vast majority of us that don't live near a Trader Joe's, what the hell is TJ's cheesy seasoning?? And is there a substitute?? DUH! It is kind of hard to make a recipe with ingredients that we have no idea what it is!!!

    • See 3 previous
    • Susan Susan on Dec 01, 2022

      Hi Joanne..so sorry you don’t have a Trader Joe’s near you it is a great store but luckily they offer alot of their products online at Amazon including the Cheesy Seasoning so try that😀

  • Cathy Cathy on Dec 01, 2022


    looks burnt to me! Crispy, you bet!

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