I am celiac, lactose intolerant and allergic to almonds so it is important to me to create easy recipes that are allergy friendly! When I first went gluten free, it was so hard to find easy weeknight dinner recipes that catered to more than one food allergy or restriction. After that, making sure every single one of my recipes cater to people with multiple dietary restrictions and/or food allergies was so important to me! This cast iron chicken breast is gluten free and nut free. It can be made dairy free by using dairy free parmesan cheeses.
This Tuscan Cast Iron Chicken Breast with Rice is about to become a family favorite! Everything cooks in a single cast iron skillet, which means minimal prep work and even less cleanup afterwards, just like my gluten free one pan greek chicken recipe! The savory chicken pairs beautifully with the fluffy tomato rice and vibrant vegetables, creating a satisfying and balanced dish.
why you’ll love this allergy friendly recipe
- Easy one-pan meal: Everything cooks in the cast iron skillet, which means less cleanup!
- Flavorful combination: The savory chicken, fluffy tomato rice, and colorful veggies come together perfectly.
- Customizable: Swap ingredients to suit your taste or dietary needs.
- Great for meal prep: Portion out the Tuscan Cast Iron Chicken Breast with Rice for easy lunches throughout the week.
- This recipe easily feeds two people, but it’s also easily scalable to accommodate more diners. Simply adjust the ingredients proportionally and you’ve got a family-friendly meal ready in no time.
- This dish cooks up in under an hour, making it ideal for those evenings when time is tight.
- The cast iron skillet does the heavy lifting, searing the chicken to juicy perfection and creating a flavorful base for the rice.
- It’s a lifesaver for busy weeknights!
ingredients & substitutions
boneless chicken breasts: Juicy chicken breasts. Lean protein, cooks fast. You can use any boneless skinless chicken breasts sucg as thinner breasts or even bone-in chicken breasts. Sub Boneless skinless chicken thighs for more flavor (cook a few minutes longer) or a whole chicken (cook time will be longer as well). I like to use a couple of chicken breasts so I have left overs. I also like this recipe because it uses lean chicken breasts. If you are not a fan of chicken you can sub any other meat here as well.
Paprika, Garlic Powder, Salt & Pepper: The best flavor seasoning for the chicken in this Tuscan Cast Iron Chicken Breast with Rice. Substitute: Use an Italian spice mix for a pre-mixed option. You can add onion powder, fresh garlic or chili powder or use a garlic herb butter.
Bell Peppers & Onion: Colorful veggies, add sweetness and crunch. Substitute: Other chopped veggies like broccoli or mushrooms.
Rice: Base of the dish. You can use white rice, brown rice or a mixture of both! For a lower carb option use brown rice mixed with cauliflower rice. You can also use premade rice, microwavable rice, instant rice or frozen rice. Just make sure the rice is cooked before adding it to the skillet. You can also sub Quinoa for a different texture.
Chicken Broth & Tomato Paste: Flavors the rice. Substitute: Vegetable broth for a vegetarian option. Skip the tomato paste if you don’t have it.
Parmesan Cheese & Olive Oil: Finishing touches. Substitute: Any shredded cheese you like.
taste & texture
This Tuscan Cast Iron Chicken Breast with Rice combines savory rice and delicious chicken. The flavorful chicken is crispy on the outside and juicy inside. The rice is fluffy and seasoned with a hint of tomato. The peppers and onions add a bit of sweetness and crunch. The parmesan cheese on top gives a salty and creamy touch. All together it’s a satisfying and flavorful meal.
directions
- Dice the red and yellow bell peppers and onion on a cutting board. Set them aside.
- In a small bowl, combine the olive oil, paprika, garlic powder, salt, and pepper. Season chicken by rubbing this mixture evenly over the chicken breasts.
- Preheat your cast iron skillet over medium-high heat. Add a drizzle of olive oil, vegetable oil or avocado oil and swirl to coat the large cast iron skillet. Carefully place the seasoned chicken breasts in the skillet. Sear on the stove top for 3-4 minutes per side, or until golden brown and fully cooked. Remove chicken and set aside.
- In the sam pan, add the diced peppers and onions. Cook over medium heat until softened, about 5-10 minutes.
- In a small saucepan, combine the rice, chicken broth, and tomato paste. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until the rice is cooked through and all the liquid is absorbed. You can also use premade rice, microwavable rice, instant rice or frozen rice. Just make sure the rice is cooked before adding it to the skillet.
- Add the chicken back to the pan with the peppers and onions.
- Once the rice is cooked, stir the rice into the pan with the chicken, sautéed peppers and onions.
- Preheat your oven to 400°F (200°C). Top the rice mixture with grated Parmesan cheese and drizzle with a little olive oil. Transfer the skillet to the preheated oven and bake for 30 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C). I lke to use a meat thermometer to make sure! I also like to let my cooked chicken rest for a few minutes after removing it from the oven.
- For best results garnish the Tuscan Cast Iron Chicken Breast with Rice with fresh parsley, lemon zest, black pepper and sea salt or kosher salt (optional) and serve immediately. Enjoy!
expert tips & tricks
- If you prefer thicker chicken breasts, pound them gently to an even thickness before seasoning.
- You can substitute brown rice for white rice for a more nutty flavor and added fiber.
- For a creamier rice mixture, stir in a splash of heavy cream or milk along with the Parmesan cheese.
- Feel free to add other vegetables to the mix, such as chopped broccoli florets or sliced mushrooms.
- I like to use cast-iron skillet but you can also use any iron skillets, oven safe nonstick skillet, cast iron pan, glass baking dish or ceramic casserole pan. You can also use a dutch oven!
- My favorite way to serve the Tuscan Cast Iron Chicken Breast with Rice is to top with any fresh herbs such as a little bit of parsley or green onions.
recipe variations
- For a low-carb cast iron skillet chicken breast recipe, skip the rice entirely and serve the chicken with roasted vegetables or a side salad.
- To make this cast-iron chicken breast recipe lower in fat, use a non-stick pan to sear the chicken with minimal oil and skip the cheese topping.
- The best way this Tuscan Cast Iron Chicken Breast with Rice can be made vegan is by using vegetable broth instead of chicken broth, vegan parmesan cheese, and swapping the chicken for tofu or tempeh. Saute the tempeh or tofu with spices like paprika and garlic powder before adding it to the skillet.
serving, storing and meal prepping
Leftovers of the cast iron chicken breast recipe can be stored in an airtight container in the refrigerator for up to 3 days or frozen for up to 3 months. Reheat gently in a skillet over medium heat or in the oven at 375°F (190°C) until heated through.
For meal prep, assemble the entire Tuscan Cast Iron Chicken Breast with Rice dish in individual oven-safe containers. After searing the chicken, divide the rice mixture and vegetables among the containers. Top with cheese and bake as directed. Let the containers cool completely before storing them in the refrigerator or freezer. Reheat them straight from frozen in the oven at 375°F (190°C) for about 20 minutes longer, or until heated through.
Looking for more allergy friendly easy recipe?
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Tuscan Cast Iron Chicken Breast with Rice (Gluten Free)
Ingredients
- 2 boneless skinless chicken breasts
- 1 tablespoon olive oil
- 1/2 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 red bell pepper diced
- 1 yellow bell pepper diced
- 1 onion diced
- 1 cup long-grain white rice
- 2 cups chicken broth
- 1 tablespoon tomato paste
- 1/2 cup grated Parmesan cheese
- Fresh parsley optional, for garnish
Instructions
- Dice the red and yellow bell peppers and onion on a cutting board. Set them aside.
- In a small bowl, combine the olive oil, paprika, garlic powder, salt, and pepper. Season chicken by rubbing this mixture evenly over the chicken breasts.
- Preheat your cast iron skillet over medium-high heat. Add a drizzle of olive oil, vegetable oil or avocado oil and swirl to coat the large cast iron skillet. Carefully place the seasoned chicken breasts in the skillet. Sear on the stove top for 3-4 minutes per side, or until golden brown and fully cooked. Remove chicken and set aside.
- In the sam pan, add the diced peppers and onions. Cook over medium heat until softened, about 5-10 minutes.
- In a small saucepan, combine the rice, chicken broth, and tomato paste. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until the rice is cooked through and all the liquid is absorbed. You can also use premade rice, microwavable rice, instant rice or frozen rice. Just make sure the rice is cooked before adding it to the skillet.
- Add the chicken back to the pan with the peppers and onions.
- Once the rice is cooked, stir the rice into the pan with the chicken, sautéed peppers and onions.
- Preheat your oven to 400°F (200°C). Top the rice mixture with grated Parmesan cheese and drizzle with a little olive oil. Transfer the skillet to the preheated oven and bake for 30 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C). I lke to use a meat thermometer to make sure! I also like to let my cooked chicken rest for a few minutes after removing it from the oven.
- For best results garnish the Tuscan Cast Iron Chicken Breast with Rice with fresh parsley, lemon zest, black pepper and sea salt or kosher salt (optional) and serve immediately. Enjoy!
Notes
- For a low-carb cast iron skillet chicken breast recipe, skip the rice entirely and serve the chicken with roasted vegetables or a side salad.
- To make this cast-iron chicken breast recipe lower in fat, use a non-stick pan to sear the chicken with minimal oil and skip the cheese topping.
- The best way this Tuscan Cast Iron Chicken Breast with Rice can be made vegan is by using vegetable broth instead of chicken broth, vegan parmesan cheese, and swapping the chicken for tofu or tempeh. Saute the tempeh or tofu with spices like paprika and garlic powder before adding it to the skillet.
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