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    Home » Recipes

    Published: Sep 21, 2021 ·Updated: Sep 19, 2021 by Sabra · Leave a Comment

    Blackened Chicken Tenders

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    blackened tenders on a plate with text overlay

    Packed with flavor and just the right level of heat, these blackened chicken tenders make a delicious quick dinner and are a perfect addition to a weekly meal prep.

    A plate full of chicken tenders cooked with blackening spice and garnished with sliced green onions and a dollop of sour cream.

    This Mom's Menu is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. This post may be sponsored or contain affiliate links but all opinions are my own. I may earn money from purchases made through the links shared here (at no additional cost to you)

    This recipe was born somewhat of a necessity. You see, I am not ashamed to admit that I have become slightly addicted to the blackened chicken tenders at Popeyes. That wouldn't really be a problem, but unfortunately, the Popeyes near me just shut down.

    The first step for making these blackened tenders was creating the perfect homemade blackening seasoning. Once I got that down, I have to admit that I was a little surprised by how easy these tenders were to make. I won't even let my mind fathom how much money I could have saved by making these by myself all these years.

    If you are looking for a breaded chicken tender be sure to check out my recipe for low-carb crispy tenders. You can even add some blackening seasoning to the breading for the best of both worlds!

    Jump to:
    • Ingredients and Substitutions
    • Instructions
    • Equipment
    • Storage
    • FAQ's
    • Top tip
    • 📖 Recipe
    • Pin this post

    Ingredients and Substitutions

    Chicken tenders in a large zip top bag, with a container of homemade blackening seasoning on the side
    • Chicken Tenders or any boneless, skinless chicken pieces
    • Avocado Oil or any oil suited for high heat
    • Blackening Seasoning
    • Butter - optional

    See the recipe card for quantities.

    Instructions

    This recipe is seriously easy. As in just a few steps and 25 minutes from start to finish e-a-s-y.

    Before you get started, go ahead and line a sheet pan with aluminum foil and preheat your oven to 425° F.

    Now, Place the chicken tenders, avocado oil, and the blackening seasoning into a gallon zip-top bag or a large bowl. Toss everything together to fully coat the tenders with the seasoning.

    Raw chicken tenders coated in seasoning in a large ziplock bag

    Next, heat the remaining oil in a large, heavy-bottomed skillet over high heat.

    Tip: For best results do not use a non-stick skillet. Not only is it unsafe to cook at high heat with most non-stick coating, but you won't be able to achieve a good sear. I recommend a cast-iron skillet (affiliate link), which is very affordable and will literally last forever.

    Once the oil is hot, carefully add the chicken tenders in an even layer. Sear the tenders for 1 ½-2 minute on each side working in batches if necessary to avoid overcrowding your pan.

    Chicken tenders coated in blackening seasoning, cooking in a cast iron skillet.

    After searing the chicken, transfer it to the prepared sheet pan and bake for 6-10 minutes or until they reach a minimum internal temperature of 165° F.

    While the chicken is in the oven, add the butter to the skillet used to sear the chicken. Stir the butter around until it is melted. After the chicken is out of the oven, carefully brush the melted butter over the chicken tenders.

    Hint: Chicken breast can go from fully cooked, to dry and chewy in the matter of just a few degrees. I can not recommend a meat thermometer enough! I prefer one that has an oven-safe probe that will alarm when the chicken reaches 165 degrees.

    Equipment

    This recipe doesn't require any special equipment. You will only need measuring spoons, a container for mixing the chicken with the seasoning, a heavy-bottomed skillet, tongs, a pastry brush, and a baking sheet.

    There are a few items that make this recipe much easier to cook and clean up:

    • Gallon sized zip-top bags make coating the chicken in the seasoning a zero mess expierence snd make it really easy to fully coat all of the chicken.
    • A cast iron skillet (affiliate link) is perfect for getting a great sear.
    • Using a meat thermometer with an oven saf probe and an alarm setting prevents overcooking which is the biggest enemy of chicken breast.

    Storage

    Cooked chicken tenders can be stored in a sealed container in the fridge for up to 5 days, or in the freezer for 6 months. Reheat in the microwave or the oven for the best results.

    FAQ's

    What is blackened chicken?

    Generally blackening chicken (or any other food for that matter) means that it has been coated in a mix of spices and cooked over high heat, creating a dark 'crust'.

    Is blackening healthy?

    Yes! By just about any way you measure it, blackening is a great way to add a TON of flavor without carbs, fat, sugar, or calories.

    What should I serve with these blackened chicken tenders?

    Blackened chicken is very versatile and can be used with a large variety of meals. Here are some of my favorite accompaniments:

    Sauteed Fresh Green Beans
    Slow Cooker Cauliflower Mac and Cheese
    Zucchini Tots
    Keto Corn Pudding

    In addition to these side dish options, these chicken tenders are great added to salads, used in sheet pan fajitas, or served with chipotle sauce on these beer bread slider buns.

    Top tip

    Make sure that your skillet is piping hot when you are searing the tenders. They should have a good sear in less than 2 minutes.

    📖 Recipe

    A plate full of chicken tenders cooked with blackening seasoning. A bowl of white dip is on the side and the dish is garnished with green onions

    Blackened Chicken Tenders

    Sabra - This Mom's Menu
    Packed with flavor and just the right level of heat, these blackened chicken tenders make a delicious quick dinner and are a perfect addition to a weekly meal prep.
    5
    Prevent your screen from going dark
    Servings 6 Servings
    Prep Time 5 mins
    Cook Time 20 mins

    Ingredients
      

    • 2 lbs Chicken Tenders
    • 3 tablespoon Avocado Oil or any oil suited for high heat
    • 3 tablespoon Blackening Seasoning more or less to taste
    • 3 tablespoon Butter optional

    Instructions
     

    • Line a sheet pan with aluminum foil and preheat your oven to 425° F.
    • Place the chicken tenders, 1 tablespoon or avocado oil, and the blackening seasoning into a gallon zip. top bag or a large bowl. Toss the ingredients to coat the tenders with the seasoning.
      2 lbs Chicken Tenders, 3 tablespoon Avocado Oil, 3 tablespoon Blackening Seasoning
    • Heat the remaining 2 tablespoons of avocado oil in a large, heavy-bottomed skillet over high heat.
      3 tablespoon Avocado Oil
    • Once the oil is hot, carefully add the chicken tenders in an even layer. Sear the tenders for 1 ½-2 minutes on each side working in batches if necessary to avoid overcrowding your pan.
    • After searing the chicken, transfer them to the prepared sheet pan and bake for 6-10 minutes or until they reach a minimum internal temperature of 165° F.
    • While the chicken is in the oven, add the butter to the skillet used to sear the chicken. Stir the butter around until it is melted. After the chicken is out of the oven, carefully brush the melted butter over the chicken tenders.
      3 tablespoon Butter

    Be sure to read the entire post for tips, tricks, and help troubleshooting.

    The nutrition information listed here is only an estimate and is simply provided as a courtesy. It nor any other information within this post should constitute medical or nutritional advice. Be sure to read all packaging and ingredient labels for potential allergens. Optional ingredients are not included unless otherwise specified.

    Nutrition

    Calories: 284kcalCarbohydrates: 1gProtein: 32gFat: 17gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gTrans Fat: 1gCholesterol: 112mgSodium: 758mgPotassium: 561mgSugar: 1gVitamin A: 220IUVitamin C: 2mgCalcium: 9mgIron: 1mg
    Tried this recipe?Mention @thismomsmenu or tag #thismomsmenu

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    Hi! I am Sabra and I'm the face behind This Mom's Menu. I live just outside of Louisville Kentucky with my husband and four kids. Here at This Mom's Menu, you can expect to find family-friendly, healthy recipes plus articles about what is helping me get through my daily to-do list with a little sanity to spare! My favorite things right now are fresh flowers, eggs, and re-runs of The Office ...

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