Glazed & Grounded Chicken Skillet

One Pan. All the Flavor. Zero Fuss.

Let’s just say it: you don’t need a fancy kitchen or 47 ingredients to eat well. You need one good pan, a little intention, and ingredients that actually serve your body.

This Glazed & Grounded Chicken Skillet is everything we’re about in the Studio:
✔️ Simple
✔️ Nourishing
✔️ Packed with protein
✔️ Cooked in one cast iron skillet because we don’t do dishes for sport

It’s equal parts cozy and powerful — and yes, it smells like your kitchen loves you back.

💪 Why This One Works for Your Hormones, Muscles & Mood

This isn’t just a "nice dinner." It’s structured to support your metabolism, balance your energy, and keep you fueled without crashing at 8pm looking for a snack.

• Chicken = lean, complete protein that builds muscle and supports your immune system

• Carrots = natural sweetness, gut-loving fiber, and beta-carotene (hi, skin + cycle health)

• Honey glaze = blood sugar-friendly energy boost + delicious AF

• Cast iron cooking = naturally boosts your iron (bonus!)

This meal is simple on the outside, but it’s doing the most inside.

🍽️ The Recipe: Glazed & Grounded Chicken Skillet

Serves: 1
Prep Time: 10 min | Cook Time: 25 min
Protein: ~48g | Calories: ~530

🛒 Ingredients:

• 6 oz chicken breast (or 2 boneless thighs for more flavor)

• 1 cup baby carrots, halved lengthwise

• 1 tsp olive oil or ghee

• 1 tbsp raw honey

• 1 tsp Dijon mustard

• 1 tsp apple cider vinegar

• ½ tsp garlic powder

• ¼ tsp smoked paprika

• Salt + pepper to taste

• Optional: chopped parsley or thyme for flair

👩‍🍳 Instructions:

1. Heat up your skillet. Cast iron, medium-high, get it hot.

2. Season & sear your chicken. Garlic powder, paprika, salt, and a little oil. Sear both sides until golden (about 3–4 minutes per side). Remove and set aside.

3. Sauté those carrots. Let them soak up all that flavor for 3–4 minutes.

4. Mix the honey glaze. Whisk honey, Dijon, vinegar, and a pinch of salt.

5. Bring it all together. Return chicken to the pan, spoon glaze over everything.

6. Roast it up. Pop the skillet in the oven at 425°F for 12–15 minutes until the chicken hits 165°F and the carrots are roasted and gorgeous.

7. Serve, drizzle, devour. Add herbs if you’re feeling fancy. You earned it.

🧬 Macros (approx.):

• Calories: 530

• Protein: 48g

• Fat: 20g

• Carbs: 24g

🔥 Studio Tips:

• Spice it up: Add red pepper flakes to your glaze if you like heat.

• Make it meal prep: Double the batch and thank yourself later.

• Carnivore-ish tweak: Swap carrots for crispy potatoes or throw in some sautéed spinach.

• Need a reset? This meal works beautifully for hormone support, especially post-workout or luteal phase meals.

💬 In the Community:

When you make it, tag it.
We want to see that crispy, glazed perfection all over the Studio feed. Use #ProteinAndPlanksStudio and let us cheer you on.

Dinner doesn’t have to be complicated.
It just has to work — for your body, your schedule, and your flavor cravings.

This is how we Fuel the Fire — simple meals that build strength, feel grounded, and taste like home.

Strong AF. Nourished AF. Rooted AF.

Yield: 1

Author: Laura Paquin

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Glazed & Grounded Chicken Skillet

This Glazed & Grounded Chicken Skillet is simple, nourishing, packed with protein, and cooked in one cast iron skillet because we don’t do dishes for sport.

It’s equal parts cozy and powerful — and yes, it smells like your kitchen loves you back.

Prep time: 10 MinCook time: 25 MinTotal time: 35 Min

Cook modePrevent screen from turning off

Ingredients

• 6 oz chicken breast or 2 boneless, skinless chicken thighs
• 1 cup baby carrots, halved lengthwise
• 1 tsp olive oil or ghee
• 1 tbsp raw honey
• 1 tsp Dijon mustard
• 1 tsp apple cider vinegar
• ½ tsp garlic powder
• ¼ tsp smoked paprika
• Sea salt + black pepper to taste
• Optional garnish: fresh thyme or chopped parsley

Instructions

1. Preheat oven to 425°F. Place your cast iron skillet on the stove over medium-high heat and let it get hot.
2. Sear the chicken: Rub the chicken with a little olive oil, salt, paprika, and garlic powder. Add it to the skillet and sear both sides until golden (about 3–4 min/side). Remove from pan and set aside.
3. Sauté the carrots: In the same skillet, add halved carrots and a tiny drizzle of oil if needed. Sauté for 3–4 min until slightly softened and picking up the chicken flavor.
4. Return chicken to pan. Nestle the chicken into the carrots.
5. Make your honey glaze: In a small bowl, whisk together the honey, Dijon, vinegar, and a pinch of salt. Brush or spoon the glaze over the chicken and carrots.
6. Roast in oven: Transfer the skillet to the oven and roast for 12–15 minutes, or until the chicken is cooked through (165°F internal) and the carrots are caramelized.
7. Rest & serve: Let it rest for 5 minutes, then plate and drizzle any remaining glaze from the pan. Garnish with herbs if you’re feelin’ fancy.

Notes

Tips & Swaps:

• Higher fat? Use chicken thighs and cook skin-on for max flavor.
• Carnivore tweak: Skip the carrots and serve with crispy potatoes or sautéed spinach.
• Want spice? Add red pepper flakes to the glaze for a kick.
• Make it a meal prep fave: Double the batch and refrigerate — it reheats beautifully.

Nutrition Facts

Calories

530

Fat

20 g

Carbs

24 g

Protein

48 g