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Golden brown chicken breasts cooked in a cast iron skillet.

Cast Iron Skillet Chicken Breasts

These Cast Iron Skillet Chicken Breasts are tender, juicy, and beautifully seared in a cast iron pan. All you need is 30 minutes of hands on time.
Course Lunch, Main Course
Cuisine American
Diet Diabetic, Gluten Free, Kosher, Low Fat, Low Lactose
Prep Time 20 minutes
Cook Time 12 minutes
Marinating Time 1 hour 15 minutes
Total Time 1 hour 47 minutes
Servings 4 servings
Calories 335kcal
Cost $15


  • 3 boneless, skinless chicken breasts (around 2 pounds total)
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • ½ teaspoon dried oregano
  • ½ teaspoon kosher salt
  • ¼ teaspoon black pepper
  • ¼ cup fresh squeezed lemon juice (about 1 lemon)
  • ¼ cup + 2 tablespoons olive oil, divided
  • 1 tablespoon pure maple syrup


  • Butterfly the chicken by cutting each breast in half horizontally.
  • Place chicken in a large bowl. Season with onion powder, garlic powder, oregano, salt, and pepper.
  • Squeeze lemon juice over top. Add ¼ cup olive oil and maple syrup. Mix to coat the chicken.
  • Place chicken in the refrigerator and allow to marinate for at least an hour, but preferably overnight.
  • Remove chicken from the refrigerator and set it on the counter about 15 to 20 minutes before cooking.
  • Heat a large skillet over medium heat. Add the remaining 2 tablespoons olive oil. Swirl the pan around to evenly coat the bottom of the skillet in oil.
  • When the olive oil is hot, add the chicken breasts, leaving space in the skillet between each one. Cook chicken in batches if your skillet isn’t large enough to fit all pieces of chicken comfortably.
  • Cook for 5 minutes, then flip and cook for another 5 minutes, or until the internal temperature of the chicken reaches 165 degrees F.
  • Serve hot with your favorite dipping sauces and side dishes.


  1. You can grill the chicken instead, if preferred.
  2. After 5 minutes of cooking, the chicken should easily lift off the bottom of the skillet. If it is stuck, let it cook another minute or two before trying to lift it again.
  3. Use this simple marinade for any of your favorite cuts of meat!


Calories: 335kcal | Carbohydrates: 6g | Protein: 36g | Fat: 18g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Trans Fat: 1g | Cholesterol: 108mg | Sodium: 489mg | Potassium: 673mg | Fiber: 1g | Sugar: 3g | Vitamin A: 57IU | Vitamin C: 8mg | Calcium: 22mg | Iron: 1mg