When it comes to cooking, few tools are as versatile and beloved as the humble cast iron skillet. From omelets to stir-fries, pancakes to seared steaks, this kitchen staple can do it all. And with the rise of healthy eating, there’s never been a better time to get creative with your cast iron cookware.
In this article, we’ll explore 20 mouthwatering and nutritious recipes that showcase the best of what cast iron skillets have to offer. From breakfast dishes like Avocado and Egg Breakfast Skillet to dinner options like Mediterranean Chickpea Skillet, and even sweet treats like Apple Cinnamon Oatmeal Bake, there’s something for everyone on this list.
Whether you’re a busy professional looking for quick and easy meals or a health-conscious foodie seeking inspiration for your next meal prep session, these recipes are sure to become fast favorites in your household.
Garlic Herb Chicken with Vegetables
Elevate your dinner game with this flavorful and nutritious recipe that combines the savory goodness of chicken, garlic, and herbs with a medley of colorful vegetables. Perfect for a weeknight meal or special occasion.
Ingredients:
– 4 boneless, skinless chicken breasts
– 3 cloves of garlic, minced
– 2 tbsp olive oil
– 1 tsp dried thyme
– 1 tsp dried rosemary
– Salt and pepper to taste
– 1 large red bell pepper, sliced
– 1 large yellow bell pepper, sliced
– 1 large zucchini, sliced
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, mix together garlic, olive oil, thyme, and rosemary.
3. Place the chicken breasts in a shallow baking dish and brush with the garlic-herb mixture. Season with salt and pepper.
4. Arrange the bell peppers and zucchini around the chicken.
5. Bake for 30-35 minutes or until the chicken is cooked through and the vegetables are tender.
Cooking Time: 30-35 minutes
Quinoa and Black Bean Skillet
A flavorful and nutritious skillet dish that combines the nutty taste of quinoa with the hearty goodness of black beans, all in one pot!
Ingredients:
– 1 cup cooked quinoa (or 2 cups water)
– 1 can black beans, drained and rinsed
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– Optional: chopped fresh cilantro for garnish
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the onion, garlic, and bell pepper; cook until tender, about 5 minutes.
3. Stir in the cumin and cook for 1 minute.
4. Add the black beans and cooked quinoa to the skillet; stir to combine.
5. Reduce heat to low and simmer, uncovered, for 10-12 minutes or until the flavors have melded together.
6. Season with salt and pepper to taste.
7. Garnish with chopped cilantro, if desired.
Cooking Time: 15-17 minutes
Spinach and Mushroom Frittata
Elevate your breakfast game with this flavorful and nutritious Spinach and Mushroom Frittata. This recipe is perfect for a quick morning meal or a brunch gathering.
Ingredients:
– 6 large eggs
– 1 cup fresh spinach leaves, chopped
– 1 cup sliced mushrooms (button or cremini work well)
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: 1/4 cup grated cheddar cheese for extra flavor
Instructions:
1. Preheat your oven to 375°F (190°C).
2. In a large skillet, heat the olive oil over medium-high heat.
3. Add the mushrooms and cook until they’re tender and lightly browned, about 3-4 minutes.
4. Add the chopped spinach and cook until wilted, about 1 minute.
5. In a separate bowl, whisk together the eggs and a pinch of salt.
6. Pour the egg mixture over the mushroom and spinach mixture in the skillet.
7. Cook for an additional 2-3 minutes or until the edges start to set.
8. Transfer the skillet to the preheated oven and bake for 12-15 minutes, or until the eggs are cooked through.
Cooking Time: 15-18 minutes
Sweet Potato and Kale Hash
This hearty hash combines the natural sweetness of sweet potatoes with the earthy flavor of kale, making it a perfect side dish or breakfast option.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 bunch of kale, stems removed and chopped
– 2 tablespoons olive oil
– 1 small onion, chopped
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, toss sweet potatoes with 1 tablespoon of the olive oil, salt, and pepper until well coated.
3. Spread sweet potatoes on a baking sheet and roast for 20-25 minutes, or until tender.
4. In a large skillet, heat the remaining 1 tablespoon of olive oil over medium-high heat.
5. Add onion and garlic; cook for 2-3 minutes, or until onion is translucent.
6. Add chopped kale to the skillet; cook until wilted, about 3-4 minutes.
7. Fluff roasted sweet potatoes with a fork and add to the skillet with the kale mixture. Toss to combine.
Cooking Time: 35-40 minutes
Lemon Garlic Shrimp with Asparagus
Brighten up your dinner table with this zesty and flavorful dish, featuring succulent shrimp paired with tender asparagus and a tangy lemon-garlic sauce.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 cloves garlic, minced
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon olive oil
– 1 pound fresh asparagus, trimmed
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a medium bowl, whisk together lemon juice, garlic, salt, and pepper.
3. Add shrimp to the bowl and toss to coat with lemon-garlic mixture.
4. Heat olive oil in a large skillet over medium-high heat. Add asparagus and cook until tender, about 5 minutes.
5. Remove asparagus from skillet and set aside.
6. In the same skillet, add coated shrimp and cook for 2-3 minutes per side, or until pink and cooked through.
7. Serve shrimp with roasted asparagus and garnish with chopped parsley if desired.
Cooking Time: 15-20 minutes
Turkey and Veggie Stir-Fry
Get ready to stir-fry your way to a delicious and healthy meal with this quick and easy recipe! This Turkey and Veggie Stir-Fry is packed with protein, fiber, and flavor, making it perfect for a weeknight dinner or lunch.
Ingredients:
– 1 pound ground turkey
– 1 tablespoon vegetable oil
– 1 onion, sliced
– 2 cloves garlic, minced
– 1 cup mixed vegetables (bell peppers, carrots, broccoli)
– 2 tablespoons soy sauce
– 1 teaspoon grated ginger
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Heat oil in a large skillet or wok over medium-high heat.
2. Add turkey and cook until browned, breaking up with a spoon as it cooks.
3. Add onion and garlic; cook until onion is translucent.
4. Add mixed vegetables; cook until tender-crisp.
5. Stir in soy sauce and ginger; season with salt and pepper to taste.
6. Serve hot, garnished with chopped green onions if desired.
Cooking Time: 15-20 minutes
Mediterranean Chickpea Skillet
This hearty skillet dish combines the flavors of the Mediterranean with the convenience of a one-pot meal. With chickpeas, sweet potatoes, and aromatic spices, this recipe is perfect for a quick weeknight dinner or a weekend brunch.
Ingredients:
– 1 large sweet potato, peeled and diced
– 1 can chickpeas (15 oz), drained and rinsed
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the onion and cook until translucent, about 3-4 minutes.
3. Add the garlic, cumin, and smoked paprika. Cook for an additional minute.
4. Add the sweet potato and chickpeas. Stir to combine.
5. Reduce heat to medium-low and simmer, covered, for 20-25 minutes or until the sweet potatoes are tender.
6. Season with salt and pepper to taste.
7. Garnish with chopped parsley, if desired.
Cooking Time: 25-30 minutes
Zucchini and Tomato Ratatouille
This classic Provençal dish is a staple of French cuisine, featuring the sweet flavors of zucchini, tomatoes, garlic, and herbs. With minimal ingredients and effort, you can recreate this summer delight in your own kitchen.
Ingredients:
– 2 medium zucchinis, sliced
– 2 large tomatoes, diced
– 3 cloves garlic, minced
– 1/4 cup olive oil
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
– Optional: 1/4 teaspoon paprika
Instructions:
1. Heat the olive oil in a large skillet over medium heat.
2. Add the sliced zucchini and cook until tender, about 5 minutes.
3. Add the diced tomatoes, minced garlic, salt, and pepper. Stir well to combine.
4. Reduce heat to low and simmer for 20-25 minutes or until the sauce has thickened slightly.
5. Stir in chopped parsley and paprika (if using). Season to taste.
6. Serve warm over rice, pasta, or as a side dish.
Cooking Time: 30-40 minutes
One-Pan Salmon with Brussels Sprouts
This recipe combines the flavors of salmon and Brussels sprouts in a single pan, making it a quick and easy weeknight dinner option.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 pound Brussels sprouts, trimmed
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– 1 clove garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F.
2. In a large oven-safe skillet, heat the olive oil over medium-high heat. Add the salmon fillets, skin side up (if they have skin).
3. Cook for 2-3 minutes or until the salmon develops a nice sear.
4. Add the Brussels sprouts to the skillet, trimmed side down. Drizzle with lemon juice and sprinkle with garlic.
5. Transfer the skillet to the preheated oven and bake for 12-15 minutes or until the salmon is cooked through and the Brussels sprouts are tender.
6. Season with salt and pepper to taste.
Cooking Time: 18-20 minutes
Cauliflower Rice Stir-Fry
A flavorful and nutritious vegetarian option that’s perfect as a side dish or main course. This recipe is easy to make and requires only a few ingredients.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons vegetable oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 cup mixed vegetables (e.g., bell peppers, carrots, broccoli)
– 2 teaspoons soy sauce
– Salt and pepper to taste
– Optional: 1/4 teaspoon red pepper flakes for some heat
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Cut it into florets.
2. Pulse the cauliflower in a food processor until it resembles rice.
3. Heat the oil in a large skillet or wok over medium-high heat.
4. Add the onion, garlic, and mixed vegetables. Cook for 5 minutes, stirring occasionally.
5. Add the processed cauliflower “rice” to the skillet. Stir-fry for 2-3 minutes, until it’s tender but still crisp.
6. Season with soy sauce, salt, pepper, and red pepper flakes (if using).
7. Serve hot and enjoy!
Cooking Time: 15-20 minutes
Balsamic Glazed Chicken and Peppers
Savor the sweet and tangy flavors of this Balsamic Glazed Chicken and Peppers recipe, perfect for a weeknight dinner or special occasion. This dish is a harmonious balance of tender chicken, caramelized peppers, and a rich balsamic glaze.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 large bell peppers (any color), sliced
– 1/4 cup balsamic vinegar
– 2 tbsp olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, whisk together balsamic vinegar, olive oil, garlic, salt, and pepper.
3. Add chicken breasts to the marinade and refrigerate for at least 30 minutes or up to 2 hours.
4. Remove chicken from marinade and cook in oven for 20-25 minutes or until cooked through.
5. Meanwhile, toss sliced peppers with olive oil, salt, and pepper. Roast in the oven for 15-20 minutes or until tender.
6. Brush balsamic glaze (marinade) over chicken during the last 5 minutes of cooking.
7. Serve hot, garnished with chopped parsley if desired.
Cooking Time: Approximately 45-50 minutes.
Eggplant and Lentil Stew
This stew is a perfect blend of tender eggplant, creamy lentils, and aromatic spices, making it a great option for a cozy dinner or lunch.
Ingredients:
– 2 medium eggplants, sliced into 1-inch thick rounds
– 1 cup brown or green lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika (optional)
– 1 can (14.5 oz) diced tomatoes
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. Heat oil in a large pot over medium heat. Add onion and cook until softened, about 3-4 minutes.
2. Add garlic, cumin, smoked paprika (if using), and eggplant slices. Cook, stirring occasionally, until eggplant is tender, about 5-6 minutes.
3. Add lentils, diced tomatoes, salt, and pepper. Stir well to combine.
4. Bring the mixture to a boil, then reduce heat to low and simmer, covered, for 30-40 minutes or until lentils are tender.
Cooking Time: 45-50 minutes
Spicy Blackened Tilapia with Greens
This recipe combines the bold flavors of spicy blackening seasoning with the freshness of wilted greens, resulting in a flavorful and nutritious dish perfect for a weeknight dinner.
Ingredients:
– 4 tilapia fillets (6 oz each)
– 2 tbsp blackening seasoning
– 1 tsp cayenne pepper
– 1/4 cup olive oil
– 1/4 cup chopped scallions
– 2 cloves garlic, minced
– 1 bunch greens (such as kale or collard greens), stems removed and discarded
– Salt and pepper to taste
– Lemon wedges, for serving
Instructions:
1. Preheat oven to 400°F.
2. In a small bowl, mix together blackening seasoning and cayenne pepper.
3. Season the tilapia fillets with salt and pepper.
4. Heat olive oil in an oven-safe skillet over medium-high heat. Add the tilapia and cook for 2-3 minutes on each side, or until cooked through.
5. Remove from heat and sprinkle with blackening seasoning mixture.
6. Wilt the greens by adding garlic and scallions to the skillet and cooking until the greens are slightly softened.
7. Serve the tilapia with the wilted greens and a squeeze of lemon juice.
Cooking Time: 12-15 minutes
Beef and Broccoli Stir-Fry
This classic Chinese-inspired dish is a staple for a reason – it’s quick, easy, and packed with flavor. This recipe serves 4-6 people and can be ready in under 30 minutes.
Ingredients:
– 1 lb beef strips (sirloin or ribeye work well)
– 2 cups broccoli florets
– 2 tablespoons vegetable oil
– 2 cloves garlic, minced
– 1 tablespoon soy sauce
– 1 tablespoon oyster sauce (optional)
– Salt and pepper to taste
Instructions:
1. In a large skillet or wok, heat 1 tablespoon of oil over medium-high heat.
2. Add the beef and cook for 3-4 minutes, or until browned and cooked through. Remove from the pan and set aside.
3. In the same pan, add the remaining 1 tablespoon of oil and sauté the garlic for 30 seconds.
4. Add the broccoli to the pan and cook for 2-3 minutes, or until tender but still crisp.
5. Return the beef to the pan and stir in soy sauce and oyster sauce (if using). Season with salt and pepper to taste.
6. Serve hot over rice or noodles.
Cooking Time: 20-25 minutes
Pesto Chicken with Cherry Tomatoes
Elevate your weeknight dinner game with this flavorful and colorful dish! Pesto chicken pairs perfectly with sweet cherry tomatoes, creating a harmonious blend of Italian-inspired goodness.
Ingredients:
– 1 lb boneless, skinless chicken breasts
– 1/4 cup pesto sauce
– 1 pint cherry tomatoes, halved
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh basil leaves for garnish (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a shallow dish, mix together pesto sauce and garlic.
3. Add chicken breasts and coat evenly, letting them sit for 5-7 minutes.
4. Line a baking sheet with parchment paper. Place the coated chicken breasts on the sheet.
5. Drizzle cherry tomatoes around the chicken, leaving some space between each tomato.
6. Season with salt and pepper to taste.
7. Bake for 20-25 minutes or until chicken is cooked through.
Cooking Time: 20-25 minutes
Servings: 4
Roasted Vegetable and Quinoa Bowl
This nutritious bowl combines roasted vegetables with protein-rich quinoa, perfect for a quick and healthy meal or lunchbox addition. The sweet potatoes and Brussels sprouts add natural sweetness, while the quinoa provides a nutty flavor.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 2 medium sweet potatoes, peeled and cubed
– 1 pound Brussels sprouts, trimmed and halved
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: chopped fresh herbs like parsley or cilantro for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook quinoa according to package instructions using water or broth.
3. Toss sweet potatoes and Brussels sprouts with olive oil, salt, and pepper on a baking sheet. Roast for 25-30 minutes or until tender.
4. Fluff cooked quinoa with a fork. Divide among bowls.
5. Top with roasted vegetables and garnish with fresh herbs if desired.
Cooking Time: 35-40 minutes
Apple Cinnamon Oatmeal Bake
Start your day off right with this deliciously comforting oatmeal bake, packed with the flavors of tender apples and warm cinnamon. Perfect for a chilly morning or as a quick breakfast solution.
Ingredients:
– 1 cup rolled oats
– 1/2 cup brown sugar
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon salt
– 1/2 cup diced apples (about 1-2 medium-sized)
– 1 large egg
– 1/2 cup milk
– 2 tablespoons butter, melted
– Optional: chopped walnuts or pecans for added crunch
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine oats, brown sugar, cinnamon, and salt.
3. Add diced apples, egg, milk, and melted butter; mix until just combined.
4. Pour mixture into a 9×6-inch baking dish or 12-cup muffin tin.
5. Bake for 25-30 minutes (20-25 minutes for muffins) or until golden brown.
Cooking Time: 25-30 minutes
Avocado and Egg Breakfast Skillet
Start your day with a nutritious and flavorful breakfast skillet that combines the creaminess of avocado, the richness of eggs, and the savory taste of chorizo.
Ingredients:
– 1 ripe avocado, diced
– 2 large eggs
– 1/4 cup chopped chorizo
– 1 tablespoon olive oil
– Salt and pepper to taste
– Chopped cilantro for garnish (optional)
Instructions:
1. Heat the olive oil in a large cast-iron skillet over medium-high heat.
2. Add the chopped chorizo and cook until browned, about 3-4 minutes.
3. Crack the eggs into the skillet and scramble them until cooked through, about 3-4 minutes.
4. Add the diced avocado to the skillet and stir gently to combine with the eggs and chorizo.
5. Season with salt and pepper to taste.
6. Garnish with chopped cilantro if desired.
Cooking Time: 10-12 minutes
Moroccan Spiced Chickpeas with Spinach
This recipe combines the comforting warmth of chickpeas with the brightness of fresh spinach, all tied together with a blend of aromatic Moroccan spices. Perfect as a side dish or added to a meal for extra flavor and nutrition.
Ingredients:
– 1 can chickpeas (14 oz), drained and rinsed
– 2 tbsp olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 tsp ground cumin
– 1 tsp smoked paprika
– 1/2 tsp ground cinnamon
– Salt and pepper to taste
– 2 cups fresh spinach leaves
– Lemon wedges (optional)
Instructions:
1. Heat oil in a large skillet over medium-high heat.
2. Add onion and garlic; cook until softened, about 3-4 minutes.
3. Stir in cumin, smoked paprika, cinnamon, salt, and pepper. Cook for 1 minute.
4. Add chickpeas; stir to coat with spice mixture.
5. Reduce heat to low; simmer for 10-15 minutes or until chickpeas are tender.
6. Stir in spinach leaves; cook until wilted.
7. Serve hot, garnished with lemon wedges if desired.
Cooking Time: 20-25 minutes
Greek-Style Stuffed Peppers
Add a Mediterranean twist to traditional stuffed peppers with this flavorful recipe. Tender bell peppers filled with a savory mixture of rice, tomatoes, and feta cheese make for a delicious main course or side dish.
Ingredients:
– 4 large bell peppers, any color
– 1 cup cooked white rice
– 1 can (14.5 oz) diced tomatoes
– 1/2 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: 1/4 teaspoon red pepper flakes for some heat
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut off the tops of the bell peppers and remove seeds and membranes.
3. In a large bowl, combine cooked rice, diced tomatoes, feta cheese, parsley, garlic, olive oil, salt, pepper, and red pepper flakes (if using). Mix well.
4. Stuff each bell pepper with the rice mixture, filling to the top.
5. Place stuffed peppers in a baking dish and cover with aluminum foil.
6. Bake for 25-30 minutes or until peppers are tender.
Cooking Time: 25-30 minutes
Summary
Get ready to cook up a storm with these 20 delicious and healthy cast iron skillet recipes! From breakfast to dinner, these one-pan wonders cover every meal. Indulge in garlic herb chicken with vegetables, quinoa and black bean skillets, spinach and mushroom frittatas, and many more mouth-watering dishes. Whether you’re a meat-lover or a vegetarian, there’s something for everyone in this collection of tasty and nutritious recipes.