Whole30 Blackened Chicken Tenders
Take your chicken dinner to the next level with these irresistible Whole30 Blackened Chicken Tenders! Packed with bold flavors from a homemade blend of pantry spices like smoky paprika, zesty garlic powder, and a hint of cayenne for just the right kick, this recipe is a perfect balance of heat and savory goodness. Quick to prepare, these chicken tenders are pan-seared to perfection, creating a crispy blackened crust while keeping the inside tender and juicy. Perfect for busy weeknights, they’re ready in just over 20 minutes and pair beautifully with roasted veggies or a crisp green salad for a wholesome, Whole30-compliant meal. Whether you're following a Whole30 diet or just craving a delicious, healthy option, these gluten-free, dairy-free chicken tenders are sure to be a hit!
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Recipe Information
Ingredients
- 1 pound chicken tenders
- 2 tablespoons olive oil
- 1 tablespoon paprika
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1 teaspoon cayenne pepper
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
In a small bowl, mix together paprika, onion powder, garlic powder, cayenne pepper, dried thyme, dried oregano, salt, and black pepper to create the blackening seasoning.
Pat the chicken tenders dry with paper towels and place them in a large bowl.
Pour olive oil over the chicken tenders and toss to coat them evenly.
Sprinkle the blackening seasoning over the chicken tenders and toss until all pieces are well coated with the spice mix.
Heat a large skillet over medium-high heat. You can use a non-stick skillet or a cast-iron skillet for the best results.
Once the skillet is hot, place chicken tenders in the skillet, making sure not to overcrowd the pan. Cook in batches if necessary.
Cook the chicken on one side for about 3-4 minutes or until it has a nice blackened crust.
Flip the tenders and cook for another 3-4 minutes, or until the chicken is cooked through to an internal temperature of 165°F (74°C).
Remove chicken from the skillet and let it rest for a few minutes before serving.
Serve hot with your choice of Whole30-approved sides, like roasted vegetables or a fresh green salad.
Nutrition Facts
Calories |
1198 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 73.8 g | 95% | |
| Saturated Fat | 13.3 g | 66% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 181 mg | 60% | |
| Sodium | 3763 mg | 164% | |
| Total Carbohydrate | 74.6 g | 27% | |
| Dietary Fiber | 4.4 g | 16% | |
| Total Sugars | 2.0 g | ||
| Protein | 70.2 g | 140% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 119 mg | 9% | |
| Iron | 4.9 mg | 27% | |
| Potassium | 1198 mg | 25% | |
*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.
