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How To Cook Chicken For Salad (with a Cast Iron Skillet)

Published: Jul 8, 2025 by Alejandra

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If you are looking for the easiest, tastiest and most fool-proof method for how to cook chicken for salad recipes, this cast iron skillet chicken recipe is for you.

A couple of cooked chicken breasts in a cast iron pan.

Many salad recipes call for grilled or cooked chicken breast. You can use store bought seasoned chicken breast, but it is much healthier, cheaper and tastier to make your own at home.

My favorite method is to use a cast iron pan, which produces the best results consistently every time.

Jump to:
  • Recipe Highlights
  • Ingredients & Substitutions
  • Step By Step Instructions
  • Expert Tips
  • Recipe FAQs
  • 📖 Recipe

Recipe Highlights

  • Easy, fool-proof recipe — Once you get the hang of your cast iron skillet, this is a simple recipe that delivers consistent results every single time.
  • Better than store bought — Cooking your own chicken at home is healthier (no preservatives), and tastes much fresher than buying pre-seasoned chicken breasts.
  • Minimal clean up — All you have to clean is your skillet, bowl and a pair of tongs!
  • Great for meal-prep — Cook a large batch of chicken breasts at a time, slice them into strips and store them in the fridge so you can easily make protein-packed salads throughout the week.

Ingredients & Substitutions

The ingredients needed to make grilled chicken for salad.
  • Chicken Breast: You’ll need two boneless, skinless chicken breasts for this recipe.
  • Olive Oil: Since you’ll be cooking on a cast iron skillet, it is important to use regular olive oil, not extra virgin olive oil. Regular olive oil has a higher smoke point than extra virgin olive oil does.
  • Lemon Juice: Use freshly squeezed lemon juice.
  • Garlic: You’ll need a couple cloves of freshly minced garlic.
  • Oregano, Thyme & Paprika: Oregano, thyme and paprika are used for the chicken marinade. However, you can use your own preferred mix of spices as well (such as rosemary, italian seasoning, or parsley for example).

Step By Step Instructions

Step 1: Combine the olive oil, lemon juice, garlic, oregano, thyme, paprika, salt and pepper together in a small bowl. Pour over the chicken breast and massage to coat the chicken evenly. Marinade for at least 30 minutes.

A process photo illustrating step 1.

Step 2: Heat a pre-seasoned cast iron skillet on medium heat. Once hot, add the chicken breasts and sear them on each side until they are golden brown. This should take about 1 to 2 minutes on each side.

A process photo illustrating step 2.

Step 3: Transfer the cast iron skillet to the oven and cook the chicken breast for another 15 to 17 minutes at 375F, to an internal temperature of 165F.

A process photo illustrating step 3.

Expert Tips

  • Use a digital thermometer. A digital, instant read thermometer is essential to make sure you cook the chicken to just the right temperature. This is key to getting consistent results every single time.
  • Don’t let the cast iron get too hot. Since this recipe uses skinless chicken breast, it is important not to heat the cast iron on too high of a temperature, otherwise it can burn the chicken. You should be using a temperature of about 6.
  • Don’t flip the chicken more than once. Try not to flip the chicken more than once. At first, you may have to, but after making this recipe a few times, you will get a better idea of when the chicken is ready to be flipped.
  • Remember your settings. Everyone’s cast iron pan, stove & oven are going to be slightly different. Write down the exact temperature and times that work for you, so each time you make this recipe, you will have perfect results.

Recipe FAQs

What are some salad recipes that I can use this chicken in?

Use this chicken to make this Greek Chicken Salad or this Harvest Bowl Recipe. You can also add it in to this Southwest Quinoa Salad for extra protein.

How do I know when the cast iron pan is hot enough?

Flick a drop of water onto the cast iron pan when you think it is ready. It should immediately “sizzle”. If you don’t hear a sizzle, wait a couple more minutes and try again.

What temperature do I need to cook chicken to?

For food safety, you need to cook chicken to an internal temperature of at least 165F. Once your thermometer reads 165F or more at the thickest part of the chicken breast, it is done.

A cooked chicken breast on a wooden cutting board, sliced into long strips for salad.
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A couple of cooked chicken breasts in a cast iron pan.

How To Cook Chicken For Salad (with a Cast Iron Skillet)


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  • Author: Alejandra
  • Total Time: 50 minutes
  • Yield: 2 chicken breasts
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Description

If you are looking for the easiest, tastiest and most fool-proof method for how to cook chicken for salad recipes, this cast iron recipe is for you.


Ingredients

Scale
  • 2 chicken boneless & skinless chicken breasts
  • 2 tbsp olive oil
  • 2 tbsp lemon juice, freshly squeezed
  • 2 tsp garlic, minced
  • 1 tsp oregano, dried
  • 1 tsp thyme, dried
  • 1 tsp paprika, dried
  • salt & pepper


Instructions

  1. Preheat the oven. Preheat the oven to 375F. 
  2. Marinade the chicken. Coat the chicken breasts with the olive oil, lemon juice, garlic, oregano, thyme, paprika and a dash of salt and pepper. Marinade the chicken for 30 minutes. 
  3. Sear the chicken. Heat the cast iron pan to medium heat. Test the heat by flicking a drop of water onto the pan. When it sizzles, the pan is ready. Place the chicken breasts on the pan and sear them until golden brown on each side. Flip them once, about 1 to 2 minutes on each side. 
  4. Finish the chicken in the oven. Transfer the cast iron pan with the seared chicken breasts into the oven. Bake the chicken for 15 to 17 minutes until a digital instant read thermometer reads an internal temperature of at least 165F in the thickest part of the chicken breast. 
  5. Slice the chicken. Remove the chicken from the cast iron pan and let it cool slightly before slicing it into thin strips for salad.  

Notes

  • Storage: Let cooked chicken cool to room temperature before storing in an airtight container in the fridge for up to 5 days. 
  • Use a digital thermometer. A digital thermometer guarantees consistent results. It will make cooking chicken (or any meat), much simpler and ensure the chicken is thoroughly cooked so it is safe to eat, without being dry.
  • Prep Time: 30 minutes
  • Cook Time: 20 minutes
  • Category: Salad Add-Ins
  • Method: Stovetop
  • Cuisine: American

Nutrition

  • Serving Size: 4 servings
  • Calories: 190
  • Sugar: 0.3g
  • Sodium: 51mg
  • Fat: 9.8g
  • Saturated Fat: 1.6g
  • Unsaturated Fat: 7.4g
  • Trans Fat: 0g
  • Carbohydrates: 1.7g
  • Fiber: 0.3g
  • Protein: 26.2g
  • Cholesterol: 66mg

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Hi, I’m Alejandra!

I am the recipe creator & food photographer behind Let Us Munch Lettuce. I create salad & salad dressing recipes that will make you actually want to eat salad every day. 

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