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Blackened Chicken Tenders
Flavorful Blackened Chicken Tenders are coated in oil and a homemade blackened seasoning blend, then seared in a hot pan until perfectly charred on the outside and tender and juicy inside. An incredibly tasty chicken recipe that can be enjoyed on its own with a side of veggies and your favorite dipping sauce, or added to sandwiches, salads and pasta.
Prep Time
5 mins
Cook Time
5 mins
Total Time
13 mins
Servings: 4 servings
Calories: 287 kcal
Course:
Main Course
Cuisine:
American , Cajun
Ingredients
- 1.5 lbs chicken tenders
- 3 tablespoons avocado oil or oil of choice
- 1 tablespoon blackened seasoning mix
Instructions
- In a bowl or ziplock bag, combine the chicken, oil and blackened seasoning.
- Heat a large pan over medium-high heat and add the chicken to the pan. Cook on high for 3-4 minutes per side or until charred and cooked through.
- Cool for at least 5 minutes before slicing. Enjoy in sandwiches, on salads, or *rolls* (link to spicy chicken sliders), or with a side of veggies and your favorite dipping sauce* (Link to dipping sauces to serve with it).
Cup of Yum
Notes
- Storing leftovers: Place any leftover chicken in an airtight container in the refrigerator for up to 4-5 days.
- To reheat: Place the chicken tenders on a baking sheet and broil them on high for a couple of minutes until heated through. You could also pop them in an air fryer for a couple of minutes. For the best texture, we don't recommend the microwave.
- To freeze: Once the chicken has cooled completely, transfer the tenders to a cookie sheet. Freeze them in a single layer on the cookie sheet to ensure that they don’t stick together, then transfer them to a freezer-safe bag or container for up to 3 months. Reheat in the oven until they’re crispy.
Nutrition Information
Serving
1serving
Calories
287kcal
(14%)
Protein
36g
(72%)
Fat
15g
(23%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
9g
Trans Fat
0.02g
Cholesterol
109mg
(36%)
Sodium
464mg
(19%)
Potassium
629mg
(18%)
Vitamin A
51IU
(1%)
Vitamin C
2mg
(2%)
Calcium
9mg
(1%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 287
% Daily Value*
| Serving | 1serving | |
| Calories | 287kcal | 14% |
| Protein | 36g | 72% |
| Fat | 15g | 23% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 9g | 45% |
| Trans Fat | 0.02g | 1% |
| Cholesterol | 109mg | 36% |
| Sodium | 464mg | 19% |
| Potassium | 629mg | 13% |
| Vitamin A | 51IU | 1% |
| Vitamin C | 2mg | 2% |
| Calcium | 9mg | 1% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.