Smothered in spices and perfectly cooked, blackened chicken tenders are quick and simple to prepare and bursting with flavor. Eat them as-is, on salad, or wrapped up in a tortilla! Naturally gluten-free and dairy-free.
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What you’ll love about this recipe
- It’s so simple! Preparing blackened chicken tenders takes just 20-minutes and is easy as can be. This recipe does not require any special kitchen equipment aside from a cast-iron skillet (which you hopefully already have!) and leaves little mess to clean up afterward. It really doesn’t get much simpler!
- The flavors and textures! Using the blackening technique to cook chicken results in the perfect combination of textures and flavors. When cooked at high heat, the generous layer of spices coats the exterior of the chicken char, resulting in a fabulously smoky flavor and a delightful crust. The interior of the chicken remains tender and juicy, however. It’s definitely a win-win situation.
- You can serve them in numerous ways! While you could certainly serve these blackened strips as is, there are plenty of other ways you can serve them. One popular way is atop a bed of pasta with alfredo sauce. Additionally, you could make a sandwich or wrap, tacos, or use them in a salad.
Ingredients (+ notes & substitutions)
- Chicken tenderloins
- Unsalted butter or olive oil: If you opt to use butter, it should be unsalted and will need to be melted.
- Paprika: Preferably smoked.
- Dried oregano
- Dried thyme
- Garlic powder
- Ground black pepper
- Kosher salt
- Onion powder
- Ground white pepper: These blackened chicken strips will still taste amazing without the white pepper so no worries if you don’t have any.
- Cayenne pepper: Optional but recommended if you desire a little bit of heat.
How to make blackened chicken tenders (+ tips)
1. Preheat your oven to 400 degrees.
2. In a small bowl, combine the paprika, oregano, thyme, garlic powder, black pepper, salt, onion powder, white pepper, and cayenne pepper (optional).
3. Drizzle the olive oil over the chicken tenderloins and rub it in. Then sprinkle with the spice mixture and rub it in.
4. Heat a large cast-iron skillet over high heat until it begins to smoke. Add one tablespoon of olive oil and swirl/tilt the pan to coat the entire surface.
5. Place the chicken in the skillet in a single layer and cook for 1-2 minutes until blackened then flip and cook for another 1-2 minutes until blackened.
6. Transfer the skillet to the oven and bake for 5-10 minutes until cooked through to 165 degrees. I found that five minutes was just right. The amount of time it takes them to cook through is variably, however. I would recommend checking after five minutes and if needed, sticking the chicken back in the oven if not thoroughly cooked.
7. Remove from oven, gently tent with tinfoil, and rest for five minutes prior to serving.
Storage
Refrigerate leftovers in an airtight container for up to four days.
FAQ
Blackened chicken is chicken that is prepared using a cooking technique called blackening. The technique involves coating the chicken generously in a mixture of spices and then cooking it in fat (butter or oil) over high heat. The result is a charred, but not burnt, crust.
When done right, the answer is no, it does not taste burnt. Because it is cooked at a high temperature the slathered-on spices blacken.
It all comes down to the level of heat. While Cajun seasoning typically includes cayenne pepper, blackening seasoning does not (although it can!).
Blackened chicken is keto-friendly. All the ingredients are keto-approved and there are just three carbs in each serving.
Yes, there is no gluten in this dish.
It’s up to you! You can choose whether or not to include the cayenne pepper. Without it, it is not spicy.
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How to serve blackened chicken tenders:
- With a side salad or atop a salad like this blackened chicken Caesar salad.
- Slice and serve them over pasta with alfredo sauce or creamy lemon sauce.
- With a side of coleslaw or potato salad.
- With potatoes in the form of fries, mashed potatoes, or roasted potatoes.
- Cut up the strips and use them as a filling for tacos.
- Make a wrap by enveloping the chicken in a tortilla.
- Pile them onto bread/bun and make a sandwich.
- With your favorite sauce. They pair really well with this Cajun garlic butter sauce, this spicy honey mustard, or even this creamy Cajun dipping sauce, among others.
More Cajun main dishes you may enjoy:
- Cajun Chicken and Shrimp Pasta: Layered with flavor, this simple Cajun chicken and shrimp pasta is prepared with my signature Cajun spice blend in less than 30-minutes. Serve it up with a light salad and/or crusty bread and dinner is served.
- Gumbo with Crawfish, Andouille, and Chicken: This hearty gumbo with crawfish, andouille, and chicken tops my list as the most comforting food. From the thick roux-based broth to the holy trinity of veggies and the plethora of spices, this flavorful dish will not let you down.
If you make these blackened chicken strips I’d love your feedback. Please leave a comment and/or a rating below as I greatly value your opinion. Or snap a pic and tag me on Instagram @taoofspiceblog. Love, light, and happy cooking ya’ll ♥
Blackened Chicken Tenders
Smothered in spices and perfectly cooked, blackened chicken tenders are quick and simple to prepare and bursting with flavor. Eat them as-is, on salad, or wrapped up in a tortilla! Naturally gluten-free and dairy-free.
Ingredients
- 2 pounds chicken tenderloins
- 2 tablespoons melted butter or olive oil, divided
- 1 1/2 teaspoons paprika, preferably smoked
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon garlic powder
- 1 teaspoon ground black pepper
- 1 teaspoons kosher salt
- 1 teaspoon onion powder
- 1/2 teaspoon white pepper
- 1/4-1/2 teaspoon cayenne pepper (optional)
Instructions
- Preheat oven to 400 degrees.
- In a small bowl, combine the paprika, oregano, thyme, garlic powder, black pepper, salt, onion powder, white pepper, and cayenne pepper (optional).
- Drizzle the olive oil over the chicken tenderloins and rub it in. Then sprinkle with the spice mixture and rub it in.
- Heat a large cast-iron skillet over high heat until it begins to smoke. Add one tablespoon of olive oil and swirl/tilt the pan to coat the entire surface.
- Place the chicken in the skillet in a single layer and cook for 1-2 minutes until blackened then flip and cook for another 1-2 minutes until blackened
- Transfer the skillet to the oven and bake for 5-10 minutes until cooked through to 165 degrees.
- Remove from oven, gently tent with tinfoil, and rest for five minutes prior to serving.
Storage: Refrigerate leftovers in an airtight container for up to four days.
Nutrition Information:
Yield: 4 Serving Size: 1/2 poundAmount Per Serving: Calories: 467Total Fat: 17gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 208mgSodium: 530mgCarbohydrates: 3gFiber: 1gSugar: 0gProtein: 71g
The nutritional information provided is computer generated. It is only an estimate and intended for informational purposes only. Nutrition details may vary depending on various factors such as origin, freshness of ingredients, etc
Moop Brown
Monday 21st of March 2022
I love the combination of the seasonings and smoky flavor for this recipe. Has my mouth watering!
GUNJAN C Dudani
Sunday 20th of March 2022
So juicy from inside with a perfect crust. This recipe is a soo good and so perfect.
Lori | The Kitchen Whisperer
Sunday 20th of March 2022
Omg yum!!! I love blackened dishes and this recipe is outstanding! Definitely a must make!
Loreto Nardelli
Saturday 19th of March 2022
That crust on this chicken looks absolutely mouth watering, crisp full of spice and so flavorful. It also tells me that the chicken is very juicy and tender. I would eat this just like that with my fingers! So well done!
Heidy
Friday 18th of March 2022
This chicken recipe turned out fantastic. It was a cinch to make following your excellent instructions and tips. This recipe will definitely become part of our dinner rotation.