High Protein Blackened Chicken Tenders
Elevate your weeknight meals with these *High Protein Blackened Chicken Tenders*, a flavor-packed dish that combines bold Cajun-inspired spices with lean, juicy chicken. Perfectly seared in olive oil, these chicken tenders boast a smoky, slightly spicy crust thanks to a savory blend of paprika, garlic powder, cayenne, and aromatic herbs like oregano and thyme. With just 10 minutes of prep time and 15 minutes of cooking, this recipe is quick and easy while delivering an impressive 27 grams of protein per serving. Ideal for meal prep, low-carb diets, or post-workout fuel, these chicken tenders pair beautifully with fresh salads, roasted vegetables, or wholesome grains for a complete and balanced meal. Whether you’re looking for a standout main dish or a flavorful protein-packed snack, these blackened chicken tenders are a guaranteed crowd-pleaser!
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Recipe Information
Ingredients
- 1 pound chicken breast tenders
- 2 tablespoons olive oil
- 1 tablespoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon cayenne pepper
- 0.5 teaspoon black pepper
- 0.5 teaspoon dried oregano
- 0.5 teaspoon dried thyme
- 1 teaspoon salt
Instructions
In a small bowl, mix together the paprika, garlic powder, onion powder, cayenne pepper, black pepper, oregano, thyme, and salt.
Rub the chicken tenders with olive oil, ensuring they are well coated.
Sprinkle the spice mixture over the chicken tenders, pressing the spices into the meat to ensure they stick well.
Heat a large skillet over medium-high heat. Once hot, add the chicken tenders to the skillet in a single layer, without overcrowding the pan. You may need to do this in batches.
Cook the chicken tenders for about 6-7 minutes on each side, or until the exterior is blackened and the internal temperature reaches 165°F (75°C).
Remove from heat and let the chicken rest for a couple of minutes before serving.
Serve the blackened chicken tenders with your choice of sides such as a fresh salad, steamed veggies, or a quinoa pilaf for a complete meal.
Nutrition Facts
Calories |
1363 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 41.8 g | 54% | |
| Saturated Fat | 8.2 g | 41% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 518 mg | 173% | |
| Sodium | 2670 mg | 116% | |
| Total Carbohydrate | 9.8 g | 4% | |
| Dietary Fiber | 3.9 g | 14% | |
| Total Sugars | 0.9 g | ||
| Protein | 216.3 g | 433% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 90 mg | 7% | |
| Iron | 7.4 mg | 41% | |
| Potassium | 1288 mg | 27% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
