Easy Blackened Chicken

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

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).

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.

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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.

What to Serve with Blackened Chicken

This easy blackened chicken is especially good with pasta. Enjoy it with creamy Boursin cheese pasta or butternut squash pasta.

Enjooy it alongside veggies like air fryer asparagus or roasted mini peppers.

Serve it on top of or on the side of a delicious salad. Cucumber tomato avocado salad is one of our favorites and we make this tomato peach burrata salad all the time in the summer. You could also try it on top of this grilled peach salad or swap it for salmon in this salmon arugula salad.

Blackened Chicken Tender FAQs

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.

More Keto Chicken Recipes

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

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

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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

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Ingredients

• 2 teaspoons EACH: smoked paprika, ground cumin, garlic powder
• 1 teaspoon EACH: dried oregano, onion powder, kosher salt and black pepper
• ½ teaspoon cayenne pepper
• 2 tablespoons avocado oil, olive oil or butter*
• 1 ½ 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!