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    Home » Recipes » Dinner

    Easy Blackened Chicken

    Updated: December 21, 2022 | Published on: March 31, 2022 - Molly ThompsonLeave a Comment

    Dairy Free RecipesDF
    Gluten Free RecipesGF
    Low Carb RecipesLC
    Paleo RecipesP
    Whole30 RecipesW
    Jump to Recipe

    This easy blackened chicken recipe features a bold spice rub that can be prepared ahead of time for a quick, easy, healthy (keto!) dinner.

    blackened chicken tenders on a plate with roasted broccoli
    Jump to:
    • What Does It Mean When Chicken is Blackened?
    • Ingredient Notes and Substitutions
    • How To make Blackened Chicken
    • Prefer to Watch Instead of Read?
    • Tips For Making Blackened Chicken Tenders
    • Blackened Chicken Tender FAQs
    • Storage and Freezer Instructions
    • More Keto Chicken Recipes
    • Recipe

    Chicken tenders are an easy protein to make during the week because they cook quickly! We love the flavorful punch of blackening seasoning on these tenders to top coconut rice, salads or serve with some of our favorite sides like Instant Pot asparagus or grilled zucchini salad.

    Not only is it flavorful, but it's really healthy. It's a great way to get protein in your diet and one of our favorite ways to serve a simple salad for lunch (meal prep!). You'll love this recipe because it's easy, low carb, and full of protein.

    What Does It Mean When Chicken is Blackened?

    Blackening is a cooking method in which fish or chicken is brushed with fat, coated liberally in a blend of spices and seared over high heat to toast the spices and create a crusty, blackened finish. Although the crust has a deep color, the chicken is not burnt. The flavor is bold, but not too spicy! We love blackened chicken tenders and we love blackened salmon!

    Ingredient Notes and Substitutions

    Here are the simple ingredients to make the best blackened chicken recipe. It's made with pantry staples so you may not even need to run to the grocery store to make it.

    • Spice blend: smoked paprika, ground cumin, garlic powder, onion powder, dried oregano, salt, black pepper and cayenne pepper.
    • Chicken tenderloins: you could swap this for chicken breasts. If you use breasts, I recommend cutting them in half width-wise so they're thinner and cook quicker.
    • Fat: I prefer a fat with a high flash point like avocado oil (vegetable oil works too), but butter or olive oil work well too (it will likely smoke more).
    blackened chicken tenders seasoning on a shallow plate
    ingredients for blackened chicken tenders on the table

    How To make Blackened Chicken

    Here are the steps, with photos, to make this easy chicken recipe. Jump down to the recipe card for the full, printable recipe.

    1. Mix the blackening spices: combine all of the spices in a small bowl or dish. Pat the chicken tenders dry with paper towels and bursh the melted butter or oil on top.
    2. Dip: press each piece of chicken into the spice blend and push down to create a thick, even coat across both sides.
    3. Sear and cook: Brush the bottom of a heavy-bottomed or cast iron skillet over medium-high heat with butter or oil. When the oil is rippling, place the chicken tenders in the hot pan and cook for 2-3 minutes without moving to create a blackened crust. Flip the chicken tenders over and cook for another 2-3 minutes, until the internal temperature reaches 160-165°F.  The cooking time may vary based on how large your tenders are.
    step by step process of how to make blackened chicken tenders

    Prefer to Watch Instead of Read?

    Tips For Making Blackened Chicken Tenders

    • You may need to work in two batches if your pan is too small. Over-crowding the pan can steam the chicken rather than sear it. Wipe any black/burnt bits off the pan between batches.
    • Use a meat thermometer to tell when the chicken is done. They cook quickly and over-cooking the chicken will result in tough and dry meat.
    four blackened chicken tenders on a dinner plate with broccoli

    Blackened Chicken Tender FAQs

    Why are my chicken strips dry?

    Chicken is often dry when it's over-cooked. It's already a very lean protein, so overcooking it results in tough, dry chicken. Use a meat thermometer to ensure you remove the chicken from the pan before this happens, especially with chicken tenders, because they cook quickly.

    What goes with blackened chicken tenderloins? 

    You can serve roasted vegetables like green beans or broccoli alongside the chicken with rice or you can use the chicken tenders to fill or top your favorite recipes like wraps, salads, pastas, tacos and more.

    Are they too spicy?

    These chicken tenders have a little heat to them, but I don't love spicy food and I think they're delicious! I recommend starting with less cayenne pepper and adding more as needed.

    Can you make them in the air fryer?

    Place the seasoned chicken tenders in the basket of the air fryer in an even layer and air fry at 400°F for 10-12 minutes.

    Storage and Freezer Instructions

    To store: place any leftovers in an airtight container in the fridge for up to 4 days.

    Freeze: place the cooked chicken in an airtight container in the freezer for up to 3 months. Thaw overnight in the fridge then reheat the blackened chicken tenders in the microwave or over the stove until warmed all the way through.

    blackened chicken tenders stacked on a

    More Keto Chicken Recipes

    • Sheet pan everything bagel chicken and veggies
    • Crispy garlic chicken bites
    • Pesto chicken
    • Buffalo chicken zucchini boats

    Recipe

    sliced blackened chicken tenders with rice and broccoli

    Easy Blackened Chicken Tenders

    These blackened chicken tenders feature a bold spice rub that can be prepared ahead of time for a quick, easy, healthy (keto!) dinner.
    5 from 1 vote
    Print Pin Rate
    Course: Dinner
    Cuisine: American, Cajun, Creole
    Prep Time: 10 minutes
    Cook Time: 10 minutes
    Total Time: 20 minutes
    Servings: 4
    Calories: 238kcal
    Author: Molly Thompson
    Prevent your screen from going dark

    Ingredients

    • 2 teaspoons EACH: smoked paprika, ground cumin, garlic powder
    • 1 teaspoon EACH: dried oregano, onion powder, kosher salt and black pepper
    • 1/2 teaspoon cayenne pepper
    • 2 tablespoons avocado oil, olive oil or butter*
    • 1 1/2 lbs chicken tenders trimmed

    Instructions

    • Place the smoked paprika, cumin, garlic powder, oregano, onion powder, salt, pepper and cayenne pepper in a shallow bowl or dish. Pat the chicken tenders dry with paper towels and spread the avocado oil or butter on top.
    • Dip each piece of chicken into the seasoning and push down to create a thick, even coat across the chicken on both sides.
    • Heat a large heavy-bottomed skillet or cast-iron skillet over medium-high heat and brush lightly with the same butter or oil used to coat the chicken. You’l know the pan is hot enough when a drop of water sizzles on the surface.
    • Place the chicken tenders onto the hot skillet and cook for 2-3 minutes without moving to create a blackened crust. Flip the chicken over and cook for another 2-3 minutes, until the internal temperature reaches 165°F. You may need to work in two batches so you don't overcrowd the pan and cause the tenders to steam. If there are any browned or burned bits in the bottom of the pan, wipe them down with a paper towel between batches and add more oil before cooking.

    Notes

    Butter or oil: use ghee (clarified butter or avocado oil for a dairy free option. I love using avocado oil because it has a higher smoke point and won’t make your kitchen as smokey at higher heat.
    Adjust the spice level: add more or less cayenne pepper to customize how spicy this dish is.
    To store: Store it in an air-tight container in the fridge for up to 2 days.
    To reheat: Add a little olive oil to a skillet over medium-high heat and cook until the salmon is warm all the way through. You can also microwave it on high in 30 second increments until warmed through.
    How to know the chicken is cooked: Insert a digital thermometer into the thickest part of the tender until it reads 160-165°F.

    Nutrition

    Serving: 1g | Calories: 238kcal | Carbohydrates: 3.2g | Protein: 33.8g | Fat: 9g | Cholesterol: 82mg | Sodium: 824mg | Fiber: 0.9g | Sugar: 0.2g
    Did you make this recipe?Mention @What_MollyMade or tag #whatmollymade!

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    I'm Molly! I'm so grateful you're here. My hope is that my recipes bless your home and your bodies. I want my website to be a tool to help you feel your best and nourish you with recipes you (and your family) look forward to making!

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