Between 10 to 20 minutes total, depending on thickness and method. A standard chicken breast needs 5 to 7 minutes per side on medium-high heat, reaching an internal temperature of 165°F. The cast iron’s heat retention does the heavy lifting, but your timing makes the difference between juicy meat and dry disappointment.
The Quick Answer: Timing and Temperature
Two proven methods, same delicious result.
Stovetop only: Cook 5 to 7 minutes per side over medium-high heat. Total time runs 10 to 15 minutes for breasts around ½ to ¾ inch thick. Internal temp must hit 165°F.
Stovetop to oven: Sear 5 minutes on the first side, flip, then transfer the whole skillet to a 400°F oven. Bake 10 to 15 minutes until you reach that same 165°F target.
The thermometer never lies. Everything else is guesswork.
Why Thickness Changes Everything
A chicken breast isn’t uniform. The thick end can be twice as fat as the thin end, which means uneven cooking every single time.
When you cook a thick breast without evening it out, the thin parts overcook and turn rubbery while the center stays pink. You end up choosing between safe and dry or juicy and questionable.
Grab a meat mallet or the bottom of a heavy pan. Place the breast between plastic wrap or parchment, pound it to an even ½ to ¾ inch thickness. Takes 30 seconds. Saves your dinner.
Even thickness means even cooking. The whole breast finishes at the same moment, tender throughout.
The Stovetop-Only Method
This works beautifully when you want speed and don’t feel like heating the oven.
Heat your cast iron skillet over medium-high for 4 to 5 minutes. A properly preheated skillet prevents sticking and creates that golden crust. Add 1 to 2 tablespoons of oil with a high smoke point like avocado or light olive oil.
Wait until the oil shimmers. That slight shimmer tells you it’s hot enough to sear, not steam.
Season your chicken generously with salt and pepper, or whatever spices call to you. Place it in the hot skillet and walk away. Don’t touch it, don’t peek under it, don’t shift it around. Let it sit undisturbed for 5 to 7 minutes.
The chicken releases naturally when it’s ready to flip. If it sticks, give it another minute.
Flip once. Cook the second side for another 5 to 7 minutes. Thinner breasts lean toward 5 minutes, thicker ones need the full 7.
Check the internal temperature in the thickest part. Pull it at 165°F. Some cooks remove it at 160°F because carryover heat brings it up during resting.
Transfer to a plate and let it rest for 5 minutes minimum. The juices redistribute. Slice too soon and they run all over your cutting board instead of staying in the meat.
The Stovetop-to-Oven Method
This technique gives you more control and works especially well for thicker breasts or when cooking multiple pieces.
Preheat your oven to 400°F to 425°F. Heat the cast iron on the stovetop over medium-high, add your oil.
Sear the seasoned chicken for 5 minutes on the first side. Don’t flip yet. Just one good sear to start.
Flip the chicken, then immediately slide the entire skillet into the hot oven. No need to dirty another pan.
Bake for 10 to 15 minutes. Thinner breasts finish closer to 10, thicker ones need the full 15. Check that internal temperature around the 10-minute mark.
The oven’s even heat cooks the chicken through without the risk of burning the exterior. You get a perfect sear and a juicy interior without babysitting the stove.
Rest for 5 minutes before serving.
The Non-Negotiables for Perfect Chicken
Preheat the skillet properly. Five minutes over medium-high heat. A cold or barely warm skillet steams chicken instead of searing it.
Dry the chicken completely. Pat it with paper towels before seasoning. Moisture creates steam, which prevents browning.
Don’t move it too soon. That first sear needs 5 minutes minimum of uninterrupted contact with the hot surface. Moving it early guarantees sticking.
Use a meat thermometer. Guessing leads to dry chicken. A $15 instant-read thermometer removes all doubt.
Rest the meat. Always. Five minutes minimum. The temperature evens out, the juices settle, the texture improves.
When Your Chicken is Actually Done
165°F in the thickest part. That’s the USDA standard and the safest bet. Insert your thermometer into the center of the breast, avoiding any bone if you’re working with bone-in cuts.
Some experienced cooks pull chicken at 160°F, knowing the temperature climbs 5 degrees as it rests. This works if you’re confident with your timing and thermometer placement.
Clear juices are a good visual sign, but not foolproof. Pierce the thickest part with a knife. If the liquid runs clear, not pink, you’re likely there. But pink juices definitely mean it needs more time.
The touch test works once you’ve cooked enough chicken to know what you’re feeling for. Firm but with a slight give, similar to the fleshy part of your palm below your thumb when you touch your thumb to your middle finger. Still, use the thermometer.
What Can Go Wrong (And How to Fix It)
The chicken sticks to the pan. Your skillet wasn’t hot enough or you moved the chicken too soon. Preheat longer next time. Let that first side develop a proper crust before attempting to flip. A well-seasoned cast iron with enough oil shouldn’t stick.
Burnt outside, raw inside. Your heat was too high, or your chicken was too thick. Lower the heat to medium instead of medium-high. Pound the breast thinner. Or switch to the stovetop-to-oven method where the oven finishes the cooking gently.
Dry, tough chicken. Overcooked or didn’t rest. Check your temperature earlier next time. Pull it at 165°F, not 175°F. And never skip that 5-minute rest.
Uneven cooking. Different-sized breasts or uneven thickness. Pound them evenly or cook similar-sized pieces together.
Cast iron holds heat like nothing else, which makes it brilliant for chicken but unforgiving if you’re not paying attention. Once you nail the timing for your specific stovetop and skillet, it becomes second nature. You’ll sear perfect chicken without thinking twice.
