I’m a huge fan of cast iron cookware. There’s something timeless and satisfying about cooking with a heavy, seasoned skillet. Whether I’m whipping up a hearty breakfast or searing a steak for dinner, my cast iron pan is often the first thing I reach for. It heats evenly, holds temperature well, and, with proper care, it can last a lifetime—literally. But while cast iron is incredibly versatile, it’s not a one-size-fits-all solution. In fact, there are a few foods that just don’t mix well with cast iron. Not only can certain ingredients damage your pan, but they can also ruin the flavor of your meal. If you want to keep your skillet in top shape (and your dishes tasting great), there are three major categories of food you should avoid cooking in cast iron.
1. Avoid Highly Acidic Foods
Tomatoes, citrus fruits like lemons, and other acidic ingredients are major culprits when it comes to cast iron troubles. These foods can react with the metal in your pan, especially if your skillet’s seasoning isn’t fully built up. That reaction can strip away the layer of polymerized oil that protects the pan and even give your food a strange, metallic taste. I used to think people were exaggerating about this. But then I made a big mistake: I tried making shakshuka—a tomato-heavy North African dish—in my cast iron pan. Big regret. The flavor was completely off, and the tangy tomato sauce picked up a harsh, metallic aftertaste. It was practically inedible. The pan also looked rough afterward, like it had aged ten years in a single meal. Since then, I’ve learned my lesson. When I’m dealing with acidic ingredients, I reach for stainless steel or a high-quality non-stick skillet instead.
Pro Tip: If you really want to make something acidic, wait until your cast iron pan has a very mature seasoning—one that’s been built up over years of regular use. But even then, you’re better off playing it safe with a different type of cookware.
2. Beware of Strong-Smelling Foods
Fish, pungent cheeses, and anything loaded with garlic might taste incredible, but they can leave behind lingering odors in your cast iron skillet. The thing about cast iron is that it’s porous, which means it can absorb not only flavors but also scents. I’ve made the mistake of cooking salmon in my cast iron pan and then using it a few days later to make pancakes. Let’s just say fishy flapjacks are not a vibe. Even after baking the pan in the oven at 400°F for 10 minutes—a common technique for burning off odors—there was still a subtle smell. Cast iron is just not great at letting go of intense aromas.
Pro Tip: If you’re planning on cooking something that’s extremely fragrant, like a garlic-heavy dish or a strong fish, consider using a stainless steel or enameled cast iron pan instead. They don’t absorb odors the way traditional cast iron does, and cleanup is often much easier.
3. Eggs Are a Sticky Situation
Now, this one’s a little controversial because some people swear by cooking eggs in cast iron. But for most of us, unless your pan is seasoned to perfection, eggs tend to stick—and badly. Scrambled eggs become more of a scraping mission, and over-easy eggs lose their delicate edges in a brown, crusty mess. Even when the pan looks shiny and well-oiled, it’s easy to end up with eggs that are half stuck to the surface and half cooked through. Plus, when eggs stick, they can pull up some of the seasoning, weakening the non-stick quality of your pan over time. Personally, I’ve found that cooking eggs in cast iron is more frustrating than it’s worth.
Pro Tip: For fluffy scrambled eggs or perfect sunny-side-ups, reach for a dedicated non-stick or stainless steel skillet. Your breakfast will come out better, and your cast iron will thank you.
Final Thoughts
Despite these exceptions, cast iron is still one of the most valuable tools in any kitchen. It’s unbeatable for cooking meats, roasting vegetables, baking cornbread, and so much more. With a little care and attention, your skillet will reward you with incredible meals for years to come. But just like any tool, knowing its limits is key. By avoiding acidic foods, super aromatic ingredients, and sticky eggs, you’ll protect your pan’s seasoning and keep your food tasting exactly the way it should. Choose the right pan for the right job, and cooking becomes easier, tastier, and a whole lot less stressful. Happy cooking!
