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Pan Seared Oven Roasted Skinless Boneless Chicken Breast

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Pan seared, then oven roasted to finish it off all in less than 30 minutes. Moist, tasty and quick. What more can you want in a weeknight recipe?
Skinless Boneless Chicken Breast from 101 Cooking For Two
This is really how I cook more times than not. I get home from work, and I’m tired, but we want a good dinner. I spend 5-10 minutes of preparation time and usually finish in the oven as I’m unwinding and in another 15-20 minutes or so, dinner is made. Faster than ordering pizza and so much better, healthier and if you’re cheap then cheaper.

You must think ahead a little. Have a main course in the fridge. I have a freezer on the garage fridge for meat only. I might take out a couple of chicken breast, a pork tenderloin, and some sirloin and just let them thaw in the fridge for a few days and work my way through them.

My Rating

rating system 4

This is number one in the standard rotation. A very strong 4. It is a little plain to be a 5 rating.

722-graphicI make up 7:2:1 seasoning and keep it on the stove top. Before have that, I used a commercial mix or just add 1 T of kosher salt, 1 t of pepper and 1/2 tsp of garlic powder. This is the same thing as the 7:2:1 but takes a couple of minutes to mix.

Recipe Notes for Pan Seared Oven Roasted Skinless Boneless Chicken Breasts

First, this should not be done on chicken that is still frozen. The outside will be over-cooked and chewy before you get the thickest part of the breast to the safe temperature of 165.

One of the secrets of this recipe is the searing. You get a nice Maillard reaction (the searing/browning) to add lots of flavor you get no other way. Just sticking them in the oven will not get you there. Get them close to the final color you like during the searing before you move on the oven roasting step.

There is only a little varibility in this recipe and most of it is related to the thicken of the chicken breasts and a bit by the amount you sear. A small breast may take a little as 10 minutes in the oven. The most common size you will see anymore will take about 15 minutes in the oven after a nice medium searing. A large, thick breast will be 5 minutes or a little more longer than the medium.

Dry the chicken

First, turn on convection oven to preheat on 375 (400 for a regular oven). Put an oven safe pan on a stove top over medium-high heat with a tsp of oil. I use a 10 inch cast iron skillet. Trim and pat dry the chicken

season the chicken

Sprinkle lightly with salt and pepper or 7:2:1 (see previous post). By now the oil should be hot.

brown in cast iron

Brown both sides for 3-4 minutes each.

get a nice sear on them

Get them to almost the color you want when eating.

place in oven to finish

Transfer to oven. Bake for 15-20 minutes until internal temperature of 165. The thinner breast will be 15 minutes and thicker bigger ones about 20 minutes.

let rest after cooking

Done in less than 30 minutes and you spent most of the time setting and unwinding. Not bad, not bad at all.

Pan Seared Oven Roasted Skinless Boneless Chicken Breast from 101 Cooking For Two
Pan Seared Oven Roasted Skinless Boneless Chicken Breast
Votes: 238
Rating: 4.54
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Moist, tasty and quick. What more can you want in a weeknight recipe? Pan seared and then oven roasted to finish it off all in less than 30 minutes.
  • CourseMain Course
  • CuisineAmerican
Servings Prep Time
2 servings 10 minutes
Cook Time
20 minutes
Servings Prep Time
2 servings 10 minutes
Cook Time
20 minutes
Pan Seared Oven Roasted Skinless Boneless Chicken Breast from 101 Cooking For Two
Pan Seared Oven Roasted Skinless Boneless Chicken Breast
Votes: 238
Rating: 4.54
You:
Rate this recipe!
Print Recipe
Moist, tasty and quick. What more can you want in a weeknight recipe? Pan seared and then oven roasted to finish it off all in less than 30 minutes.
  • CourseMain Course
  • CuisineAmerican
Servings Prep Time
2 servings 10 minutes
Cook Time
20 minutes
Servings Prep Time
2 servings 10 minutes
Cook Time
20 minutes
Ingredients
  • 2 skinless boneless chicken breasts 8-10 oz each well timed
  • 1 teaspoon extra virgin olive oil
  • Salt and pepper to taste OR 7:2:1
Servings: servings
Units:
Instructions
  1. First, turn on convection oven to preheat on 375. Put an oven safe pan on a stove top over medium-high heat with a tsp of oil. I use a 10 inch cast iron skillet. Trim and pat dry the chicken.
  2. Sprinkle with salt and pepper or 7:2:1 to taste. By now the oil should be hot.
  3. Brown both sides for 3-4 minutes each. Get them to almost the color you want when eating.
  4. Transfer to oven. Bake for 15-20 minutes until internal temperature of 165. The thinner breast will be 15 minutes and thicker bigger ones about 20 minutes. Let rest after cooking

________________________________

All nutritional information are estimates and may vary from your actual results. This is home cooking, and there are many variables. To taste ingredients such as salt will be my estimate of the average used.

If you like this recipe or find it useful, the pleasure of a nice 4 or 5 rating would be greatly appreciated. Rating is done by clicking on the stars above.

Last Updated
June 9, 2017

Nutrition Facts
Pan Seared Oven Roasted Skinless Boneless Chicken Breast
Amount Per Serving
Calories 220 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Saturated Fat 0.3g 2%
Polyunsaturated Fat 0.3g
Monounsaturated Fat 2g
Cholesterol 140mg 47%
Sodium 710mg 30%
Protein 48g 96%
* Percent Daily Values are based on a 2000 calorie diet.

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Pan seared, then oven roasted to finish it off all in less than 30 minutes. Moist, tasty and quick. What more can you want in a weeknight recipe?
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Comments

  1. Fast food indeed. Like you said, faster and really easier than that pizza… and I am indeed CHEAP. mid level restaurants (like pizza joints) have been really disappointing lately. I can do so much more with that money

    Dave

    Reply

    • This sound perfect so I am going to cook it tonight. I would like to make a suggestion is it possible that you could post the Nutritional values of the meal. I recently started cooking for a Type 2 Diabetic and knowing this information is very important when planning our daily menus. I you can post it here perhaps you could email them too me. As I haven’t eating this yet, I’ll return to give the recipe rating.

    • I don’t generally do nutrition analysis since there are usually a lot of variables. Here a skinless chicken breast can run 4 to 12 oz. So assuming 8 oz size breast well trimmed you will be about 2oo calories there, along with the oil about 22 calories and nothing for the seasoning. But again quit variable by weight and how well the chicken is trimmed. Try http://www.caloriecount.com/cc/recipe_analysis.php

  5. This is really the first time I’ve been able to make a good chicken breast. And I’m 49!

    Thanks so much for doing this blog and sharing your knowledge.

    Reply

    • Yep, it would be great… BUT do not add any salt during the cooking phase since you use salt during brining. So don’t use 7:2:1. Maybe a little pepper and garlic powder.
      DrDan

    • How funny. I was reading through these comments to see if I could answer after brinning, thanks

  9. I’ve tried this twice and while very tasty, I can’t get it to be as brown — or crisp — as I want on the outside. Could it be that I’m not searing it at high enough temperature?

    Reply

    • Either a little hotter or a little longer. Get them close to the color you want before the oven. My 3-4 minutes per side gets a light brown. You may need to adjust oven time a little.
      DrDan

  10. This was absolutely fantastic. Quick and easy and extremely moist and tender. Thanks for the recipe – definitely one I will be doing often.

    Reply

  11. I don’t have a convection oven. How would I modify the heat/cooking time to make this recipe in a regular oven?

    Reply

  12. Looks and Sounds Tasty, I’m cooking it now. I substituted garlic powder instead of granulated garlic and I cut the amount in half as I saw on a substitution site. Is that ok? Also, do you let your chicken rest? Is so, how long? Thank You!!

    Reply

    • The garlic is to taste anyways… I live with the worlds greatest garlic fiend.
      I try to let this one rest 4-5 minutes if the fiend will let me.
      DrDan

  13. I’d like to try this method, but I already have some chicken breasts that have been marinating for a while. Should I still heat the oil in the pan and do all the steps the same?

    Reply

  14. This was SO quick and tasty. Just what I needed on a busy weekday night. I added a can of roasted tomatoes to it before popping it into the oven. Thanks!

    Reply

  17. this is the real deal. i have been learning to cook beef, pork, and chicken in an iron skillet for about six years. this is the best way to cook a chicken breast period. le’ beau beau.

    Reply

    • I have some great pans but I seem to always reach for cast iron. So that $20 investment is good for life.
      Thanks so much for the note, compliment and rating.
      DrDan

  18. How many times do you flip the breasts before sending to the oven and does it matter which side goes down first?

    Love the recipe! Thanks.

    Reply

    • Sear – flip – sear – flip – oven. I like to start with “good side up” since that will be the final side up into the oven and will look the best. That is the smoother side. It does not really matter it just looks better to me.
      DrDan

  19. Dr. Dan,

    I’m an Opera Singer, who tours approximately 250 days out of the year. when and wherever possible, I always request a suite that has a kitchenette or at least a stove top… I’ve always been extremely paranoid about undercooking chicken breast, so the unfortunate flip side has been done, yet rubbery chicken… Until I tried your method, my chicken breasts were perfect!!! My suite did not come with an oven, so I modified your instructions ever so slightly, by cooking each breast 5 to 6 minutes on each side until golden brown, then letting them rest covered for 10 minutes. just before plating, I added a fine chop of fresh chives, and a light sprinkle of paprika. Then, in a separate saucepan, I brought to a boil some high end chicken stock, then added some store bought canned biscuits and made some very large dumplings! and by adding just a little cornstarch, wine and heavy cream to the stock, I created a velvety sauce, bringing it all together with thinly sliced organic carrots! A triumph! Thanks to you!!! You’ve helped me to conquer my fear of fowl and given me a new favorite thing.

    Teddy Winston

    Reply

    • Hi Teddy,
      Thanks so much for the note. It sounds wonderful and so very creative. I always say recipe are just guidelines not rules. I’m so glad it works for you.
      DrDan

  20. hello!! I have tried numerous times to print recipies but nothing prints.. am I missing something on this web page that I
    need to do in order to print. thanks,cathy

    Reply

    • Hi Cathy, Sorry you’re having a problem. I checked the log and I think you’re using Internet Explorer. Try flushing the cashe by pressing Ctrl-Shift-Delete and then choose to delete the temporary internet files. That usually works. If not then next try right clicking on the print button and see if it will open in another window and then you should be able to print that with the print function.

      The print function is Java script controlled by a “plug in” which means there is not much else I can do.

      Hope that helps.

      DrDan

  21. FINALLY a quick chicken that isn’t dry. My husband is extremely picky when it comes to poultry and he loves this. 6 stars!

    Reply

  22. I just discovered your site. Thank you for sharing such delicious and easy recipes! I appreciate the fact that most of your recipes ingredients that everyone probably already have in their kitchen. I can make healthy meals for my family without spending all day in the kitchen.

    Reply

  23. I read thru this recipe sor searing the chicken, then I got to the part about the convector oven and I was like ohhh no! I only have a regular old stove. Chef Ramsay has me in the mood for searing and finishing off in the oven this week. However, I’ve got two huge breasts and wasn’t sure how long to do them, I’m going to give them extra time because they are large and I dont have convection. Love your site!

    Reply

  24. Used this tonight with the exception of I replaced the chicken with wild turkey and it was AWESOME!! Can’t wait to try more of your recipes.

    Reply

    • I have never tied it with wild turkey… I had 6 of them as I left the driveway this morning. Maybe step on the gas instead of the brake tomorrow…

      A similar technique should work well for almost any lean meat as long as you pay attention to internal final temperature. I have posts for pork tenderloin, boneless ribs and this one for chicken breasts.

      Thanks for the note.

      DrDan

    • Lean meat (like this chicken breast) should usually be quick. Fatty meat with lots of marbling like a pork butt is where low and slow should be used. If I were brazing this I would do it in chicken broth then make that into gravy.

      DrDan

  28. Making this now. I added some thyme and rosemary as well as searing the sides of the breasts along with the top and bottom. Wanted that nice golden color everywhere. I also had to add more olive oil. The 1t. cooked off too quickly and they were almost burning so I added the oil and good :) can’t wait to eat them. They’re in the oven now!

    Reply

  29. Ok I am not one to ever leave a comment (usually just lurk!) but between this and the filet recipe that is done similarly, my boyfriend and family think I am some extravagant chef! Ha! I have this bookmarked and use it at least once a week. So I wanted to say thank you for sharing! We love it! Xo!

    Reply

  30. Hello,
    I’m curious about to cover or not when in the oven. From pics it looks like that’s a no. And- I want to do about 8 chicken breasts. I have a large dutch oven. Would you do 4, (sear, flip, sear, flip, oven) at a time so the entire surface is touching the bottom? Or could I sear, flip, sear, flip 4 then 4, and then put all 8 in the oven? Covered? Not?
    hah. thanks!!

    Reply

    • First uncovered.
      The Dutch oven can only do 3-4 so I would have something like a rimmed baking sheet in the oven. Preheat the tray with the oven. Do the stovetop part on the first 4 and put in oven on tray and immediately do the other 4 and place in the oven. Keep track of the first in so they will be the first out and tent them to keep them hot while the others finish.

      DrDan

  31. BY FAR the best cast iron skillet recipe for chicken I have ever came across. I found this last night while I was in a rush to find a good recipe for a crispy juicy chicken breast without breading. This is now my new way of making chicken! Thank you very much for sharing this recipe with us!

    Reply

    • I do so love cast iron. Everybody should have some. I do the same method for pork tenderloins, country style boneless ribs, and steak. If you look around the site you will find those.

      Thanks for the note
      DrDan

  32. best recipe for chicken breasts. I have been cooking this daily. I use a cast iron when cooking for myself. When cooking these breasts for my family, I use a big stainless steel pan to cook more at the same time. Everyone loves it. My picky eater 6 year old son eats a whole breast to himself when prepared this way!!

    Reply

  33. Can I put the seasoning mixture in a grinder to make is more convenient to use on other things also?

    Reply

  34. A shot of butter and a pat or two of butter in the hot pan while the chicken is resting on a tented plate will make a fast and tasty reduction to sauce the chicken or a little pasta or vegetable on the side.

    Reply

  35. I LOVEEEEEEE this simple recipe!!! It has become a staple in my house! So easy to make! My family loves how perfectly tender the chicken comes out and the seasoning makes it so yummy. I usually add some Italian spices, a sprig of fresh Rosemary and a spring of fresh thyme to it. Thank you for posting

    Reply

  36. I appreciated this recipe for the technique of searing then finishing in the oven. I never had much luck with oven baked chicken breasts before (always dry / overcooked). I used marinated breasts from Wegmans (lemon-garlic). After I seared them, I added a diced zucchini to the pan, sprinkled just the zucchini with a little olive oil, salt and pepper and threw the whole thing in the oven as you suggested. The result was delicious roasted zucchini and chicken in a one-pan meal. Added a baked sweet potato for a very easy and tasty dinner. Thanks again!

    Reply

  38. Just tried this tonight to serve with leftover Christmas side dishes, and I have to say your instructions were spot on. I forgot to check the smaller breast after 15 minutes so it was a little over cooked, but the larger one was done to perfection at 20 minutes. Both were so flavorful, yet their simplicity provided the perfect balance to the richer (translation: less healthy but quite tasty) holiday leftovers. This recipe is definitely a keeper, and the 7-2-1 mix will have a permanent…and prominent…place amongst my collection of oft-used spices.

    And nothing says “yum” like flourless chocolate cake, so no doubt that will be on my agenda while I have time off this week.

    Reply

    • Thanks Genevieve,
      I do love simple recipes and this one I have done hundreds of time. It was at least 3 times per month for many years.

      The 7-2-2 is the most common seasoning used at our house.

      And finally, you will love that cake.

      Happy Holidays
      Dan

  39. This was super yummy! Some of the best chicken I have ever made–it tasted like it was from a restaurant. The only change I made was adding a little onion powder. Husband loved it too. Thanks so much!

    Reply

  40. This is truly a great recipe for chicken breasts and now my favorite of all of my recipes for chicken breasts. So very moist and flavorful!

    Reply

  41. I used the thicker bigger sl bl chicken breasts 10 oz each. I took them out of refrigerator ~1 hour before cooking. I browned both sides on medium high electric cooktop for 3. minutes each in a cast iron skillet. I placed the skillet in.a 400 conventional oven for 12 minutes. I had inserted a digital remote cooking thermometer with a probe into the thickest part of one of the half breasts (right in the middle). The temperature reached 165 after 12 minutes. I let it rest 3 minutes loosely covered and the temperature rose to 170,
    They were juicy and delicious.
    Stovetop: medium high 3 minutes/side
    Oven: 400 conventional. 12 minutes
    Total cooking time 18 minutes

    Reply

  42. Finally! I can make decent chicken. It took some trial and error to adapt this recipe since I prefer chicken tenderloins. I also sprinkle on paprika in addition to salt and garlic powder (I’m not a fan of pepper). I pan sear 2 fresh chicken tenderloins for a minute on each side, then throw them in the oven for about 6 minutes (double-checking that they’ve reached the correct internal temp) and YUM! Thanks!!!

    Reply

  43. This worked out perfectly for me. I had two chicken thighs and baked it for 12 minutes and then let it rest. Came out super tender and juicy!

    Reply

  44. This was really tasty! My daughter asked me to make it again. So easy….left overs are great on a sandwich or salad too. Didn’t use the seasoning blend….just used kosher salt and fresh ground pepper with a Penzey’s spice blend for chicken and ribs.

    Reply

  46. Dr. Dan, I would SERIOUSLY give this recipe 10 🌟 of I could! In all of my 50 years of eating, I have never before had such a tender, juicy and flavorful chicken breast! It was fork-tender – no knife required! I used Tony Chachere’s Creole seasoning instead of the 7:2:1 mix, and the flavor was absolutely amazing! My husband and I plan to use the 7:2:1 mix for chicken Alfredo and chicken Caesar salads. We have decided that this is the ONLY way to make chicken breasts from now on. Our compliments to the Chef! 😋

    Reply

  48. Seriously this recipe is great! Even my daughter who is SO picky ate this chicken. Thank you!! I’ve now made this 4 times so figured I’d better thank you 😊

    Reply

  49. By far the absolute best chicken breast recipe I’ve ever used. The instructions were so simple and the chicken came out juicy, moist and tasty. This recipe is so simple that I’ve committed it to memory and it actually looks like I’m a good cook when I can put a couple of chicken breast on a the drop of a dime and have dinner ready in about 30minutes. This is a weekly staple on my home. Love, love, love this recipe and the 7:2:2 mix.

    Reply

    • Thanks Yolanda,
      I do love simple recipes. I do the same technique with pork tenderloins, filets and strip steaks.
      Thanks for the note.
      Dan

  50. This is my new, go-to way to cook chicken breasts when I want something tasty and quick with a side of veggies. I used the Keg seasoning from Costco – it was delicious and SO easy. Really glad I came across this recipe while googling “cast iron chicken breast” because I am so excited to try your other recipes – they look to be equal parts comfort food and straight forward with a nod to moderately healthy substitutes. Thanks Dr. Dan!

    Reply

    • Hi Monica,
      This has been a standard for me for 30 plus years. I have done this hundreds of times and it is always good. When I started the blog as a hobby for the family recipes, I realized things like this were just not published out there.

      Please have a look around and let me know if you have questions or comments. https://www.101cookingfortwo.com/category/101s-top-posts/ has my personal favorites and is a good place to start.

      Thanks for the note.
      Dan

  51. Made this tonight , but used my own seasoning. Turned out great, very juicy and great taste. I will be making this again.

    Reply

    • Hi Elisha,
      It is the technique that is important in this recipe. Recipes are just “guidelines” anyways so always feel free to change seasoning to your taste.
      Thanks for the note.
      Dan

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