This easy blackened chicken recipe features a bold spice rub that can be prepared ahead of time for a quick, easy, healthy (keto!) dinner.
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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.
Why You’ll Love these Blackened Chicken Tenders
Blackening is a cooking method where your brush chicken (or fish) with fat and coat it liberally in blackening seasoning and sear 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!
This chicken is done in 15 minutes or less because chicken tenders are thinner and cook quickly. It’s a versatile protein you can add to rice bowls, salads, tacos, and more!
We love blackened chicken tenders and we love blackened salmon!
Ingredients and Substitutions
Here are the simple ingredients to make the best blackened chicken tenders. Skip down to the recipe card for exact measurements.
- Spice blend: smoked paprika, ground cumin, garlic powder, onion powder, dried oregano, salt, black pepper and cayenne pepper. We have the best blackening seasoning recipe!
- 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).
Step-by-Step Instructions
Here are the steps, with photos, to make this easy chicken recipe. Jump down to the recipe card for the full, printable recipe.
- 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.
- Dip: press each piece of chicken into the spice blend and push down to create a thick, even coat across both sides.
- 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.
Expert Tips
- 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 paper towel and a fork to remove the tendon from the chicken tender. Place the tendon between a fork prong then hold the end of it with the paper towel. Pull down with the fork to easily remove it.
- 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.
- Don’t overcrowd the pan with chicken tenders or they’ll steam rather than crisp. Work in a few batches if needed.
What to Serve with Blackened Chicken Tenders
- This easy blackened chicken is especially good with pasta. Enjoy it with creamy Boursin cheese pasta or butternut squash pasta.
- Enjoy 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.
FAQs and Troubleshooting Tips
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.
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.
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.
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 for one minute or over the stove, or in the oven at 350 degrees f for 10 minutes.
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
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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
- 1/2 teaspoon cayenne pepper
- 2 tablespoons avocado oil, olive oil or butter (Note 1)
- 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’ll 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
Video
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
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