Grill Pan Chicken Breast (Juicy, with Real Grill Marks Indoors)

To make juicy grill pan chicken breast, pound the breasts to an even ¾-inch thickness, give them a quick lemon-garlic marinade, and sear them on a preheated cast iron grill pan for 5 to 6 minutes per side until the thickest part reads 165°F. Even thickness is the secret: it lets the outside get dark grill marks before the center dries out.

Grilled chicken breast has a reputation for being dry and bland. Almost always, the culprit is uneven thickness and a pan that isn't hot enough. This method fixes both, and it works any night of the year on your stovetop.

Why a cast iron grill pan

Grill marks come from heat concentrated on raised ridges, and cast iron holds that heat when cold chicken hits the pan. The Alva Nori Enameled Cast Iron Grill Pan, 11" has raised ridges that lift the chicken above its own juices so it sears instead of steams. The enamel surface needs no seasoning and is non-reactive, so an acidic lemon marinade won't harm it. It works on gas, electric, ceramic, halogen and induction cooktops, and it's oven-safe to 500°F if you're cooking extra-thick breasts. Not sure which pan to buy? Our best grill pan guide compares enameled cast iron, bare cast iron and nonstick.

Ingredients

Serves 4

• 4 boneless, skinless chicken breasts (about 2 lbs total)
• 2 tablespoons olive oil, plus 1 teaspoon for brushing
• 2 tablespoons fresh lemon juice (about 1 lemon), plus lemon wedges to serve
• 2 cloves garlic, finely grated or minced
• 1¼ teaspoons kosher salt
• 1 teaspoon smoked paprika
• ½ teaspoon dried oregano
• ½ teaspoon freshly ground black pepper
• 1 teaspoon honey (optional, helps browning)
• Chopped fresh parsley, to serve

Instructions

1. Place each chicken breast between two sheets of plastic wrap or parchment. Using a meat mallet or the bottom of a heavy pan, pound the thick end until the whole breast is an even ¾ inch thick.
2. In a shallow dish, whisk the 2 tablespoons olive oil, lemon juice, garlic, salt, smoked paprika, oregano, pepper and honey. Add the chicken and turn to coat. Marinate at room temperature for up to 30 minutes, or covered in the refrigerator for up to 4 hours.
3. Set the grill pan over medium-high heat and preheat for about 5 minutes, until a drop of water sizzles and evaporates on contact. Turn on your exhaust fan.
4. Lift the chicken out of the marinade and let the excess drip off; discard the used marinade. Pat the surface lightly with a paper towel and brush with the remaining 1 teaspoon oil (oil the chicken, not the pan).
5. Lay the breasts on the ridges at about a 45° angle, without crowding (cook in two batches if they don't fit with space between them). Cook undisturbed for 3 minutes, then rotate each piece 90° on the same side for crosshatch marks and cook 2 to 3 minutes more.
6. Flip and cook the second side for 5 to 6 minutes, until an instant-read thermometer inserted into the thickest part reads 165°F. If the outside is well marked but the center is under temperature, lower the heat to medium and continue cooking, checking every minute.
7. Transfer to a cutting board and rest for 5 minutes. Slice against the grain, scatter with parsley and serve with lemon wedges.

Tips for juicy grilled chicken

• Even thickness matters most. An unpounded breast can be twice as thick at one end, so the thin end overcooks while the thick end catches up.
• Use a thermometer. Chicken is safe at 165°F. Cooking by time alone is how breasts end up dry.
• Don't move it early. The chicken releases from the ridges once a crust forms. If it sticks, give it another minute.
• Extra-thick breasts? Sear both sides on the stovetop, then move the pan to a 400°F oven to finish until the center reaches 165°F.
• Cleanup. Let the pan cool completely, then hand-wash with warm, soapy water and a soft brush between the ridges. Dry thoroughly before storing.

Want a red-meat night next? Try our cast iron grill pan steak on the same pan.

Cook it on the pan we tested it on: the Alva Nori Enameled Cast Iron Grill Pan, 11" is ready to use with no seasoning, induction-compatible and oven-safe to 500°F. Designed in Belgium and lab-tested for lead and cadmium. Browse the full enameled cast iron collection. Free U.S. shipping over $99.

Frequently asked questions

How long do you cook chicken breast on a grill pan?

For breasts pounded to ¾ inch, about 5 to 6 minutes per side over medium-high heat, 10 to 12 minutes total. Always confirm with a thermometer: the thickest part should read 165°F.

Why is my grilled chicken breast dry?

Usually because the breast was uneven and the thin end overcooked, or it was cooked well past 165°F. Pound it to an even thickness, use a thermometer, and rest it for 5 minutes before slicing.

Should I oil the grill pan or the chicken?

Oil the chicken. A thin coat on the meat helps it release and keeps oil from pooling and smoking between the ridges.