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–+ servings
blackened chicken strips finished dish

Blackened Chicken Tenders in a Skillet

Jenni Cole
Quick and easy healthy blackened chicken tenders make a 10 minute meal in a hot skillet. Use our homemade blackening seasoning recipe or your favorite Cajun grocery store brand. Low carb, keto, and gluten free.
5 from 3 votes
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Prep Time 5 minutes
Cook Time 6 minutes
Total Time 5 minutes
Course Chicken
Cuisine American
Servings 3 servings
Calories 195 kcal

Ingredients
  

  • 1 lb chicken tenderloins about 7-8

Blackened Seasoning

  • 2 + tablespoon extra virgin olive oil or 1 tablespoon oil + 1 tablespoon butter
  • 1 + tablespoon blackened seasoning homemade recipe or store bought
  • 1 tablespoon smoked paprika
  • ½ tablespoon garlic powder
  • ½ tablespoon onion powder
  • 1 teaspoon fine sea salt
  • ½ teaspoon ground black pepper
  • ½ teaspoon dried thyme
  • ¼ teaspoon dried oregano
  • ¼-1/2 teaspoon cayenne pepper

Instructions
 

  • Combine the blackening seasoning ingredients together in a small bowl.
  • Brush the tenderloins with olive oil and then sprinkle the blackened on both sides. Press the seasoning into the chicken with clean fingertips to help it adhere to the meat and not fall off during cooking.
  • Heat a large cast-iron skillet to medium-high and add the remaining olive oil.
  • Cook the chicken for 3 mins on one side or until the chicken starts to turn white on the edge and pull away from the pan.
  • Don’t flip or check the chicken until it's cooked for 3 minutes on the first side.
  • Flip the chicken over and continue cooking it for about 3 more minutes, or when the internal temperature reaches 165 F.
  • Enjoy! Serve with a side of potatoes, sweet potatoes, and a green vegetable like broccoli, green beans, green salad, or coleslaw.

Notes

  • Bake: In a preheated oven on 400 F, bake the seasoned chicken strips on a baking sheet for 10-12 minutes. No need for flipping, let rest for 5 minutes.
  • Air fry: Preheat an air fryer to 400 F, air fry the chicken for 8-9 minutes. 
  • You can substitute store-bought blackening seasoning instead of our homemade recipe.
  • We kept the seasoning mild on our homemade spice mix, feel free to increase the cayenne pepper if you want to kick up the heat another notch.
  • For an extra decadent recipe, dip the tenders in melted butter before coating the chicken with the seasoning.

Nutrition

Calories: 195kcalCarbohydrates: 4gProtein: 33gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.02gCholesterol: 97mgSodium: 954mgPotassium: 649mgFiber: 1gSugar: 0.4gVitamin A: 1272IUVitamin C: 2mgCalcium: 24mgIron: 1mg
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