Pan-Seared Chicken with No-Salt Herb Marinade

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Marinated in a flavorful no-salt herb blend, pan-seared to golden perfection for a healthy, savory meal. This chicken recipe (low sodium, high protein), ready in about 55 minutes, pairs boneless skinless chicken breasts, olive oil, fresh rosemary leaves, chopped for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 330 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 40 min Cook: 15 min Serves 2 International cuisine 330 cal/serving
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Ingredients

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Instructions

  1. Step 1: In a small bowl, combine 2 tbsp olive oil, 1 tbsp chopped fresh rosemary, 1 tbsp fresh thyme, 3 minced garlic cloves, 1/2 tsp black pepper, 1 tbsp lemon juice, and 2 tbsp water to create a no-salt herb marinade.
  2. Step 2: Place 2 boneless skinless chicken breasts (6 oz each) in a shallow dish and pour the marinade over them, turning to coat evenly. Cover and refrigerate for at least 30 minutes.
  3. Step 3: Heat a large skillet over medium-high heat and add the marinated chicken breasts, cooking for 6-7 minutes on each side until golden brown and an internal temperature of 165°F is reached. Let rest 5 minutes before serving.

Frequently asked questions

How long does Pan-Seared Chicken with No-Salt Herb Marinade take to make?

Total time is about 55 minutes (40 min prep + 15 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Pan-Seared Chicken with No-Salt Herb Marinade?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep olive oil from drying out.

Can I substitute ingredients in Pan-Seared Chicken with No-Salt Herb Marinade?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Pan-Seared Chicken with No-Salt Herb Marinade for a different number of people?

The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Pan-Seared Chicken with No-Salt Herb Marinade low sodium?

Yes — this recipe is tagged low sodium, high protein based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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