Name: Healthy Blackened Chicken Recipe + Blackened Chicken Dipping Sauce
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Ingredients: 3 pounds chicken tenders or thin chicken breast; 3-4 tbsp butter or bacon grease; Blackened Chicken Seasoning; 2 tbsp paprika; 2 tbsp garlic powder; 2 tbsp onion powder; 2 tsp thyme; 2 tsp basil; 2 tsp oregano; 2 tsp chili powder; 2 tsp celtic salt; 1 tsp black pepper; Blackened Chicken Sauce; 6 tbsp mayonnaise; 4 tbsp sour cream; 1 tsp chili powder; 1/2 tsp paprika; 1/2 tsp garlic powder; 1/2 tsp pepper; 1/4 tsp celtic salt; 2 tsp hot sauce – optional but gives amazing flavor

Jump to Recipe

Learn how easy it is to make this healthy blackened chicken recipe in a cast iron skillet. Mix the combination of seasonings and make the homemade blackened chicken sauce for a quick meal.

This is a favorite main dish meal in our home. First of all, it’s quick, and I love quick meals. Second, it is a recipe that the entire family loves! This can be grilled outside, cooked on a grill pan, or my preferred choice, a cast iron skillet.

What is Blackened Chicken

Blackening is a cooking technique of dipping the food in melted butter and then sprinkling it with a mixture of herbs and spices. In the process of cooking the chicken in a hot skillet, the coating browns and the spices get charred, giving the brown-black color on the meat.

What Spices are in Blackened Chicken Seasoning

I make my own homemade blackened chicken seasoning. It consists of delicious, organic spices including: paprika, garlic, onion, thyme, basil, oregano, celtic salt, chili powder and black pepper.

It is easy to mix up the seasonings and takes just a few minutes. However, you can purchase blackened chicken seasoning already made if you prefer.

Kitchen Essentials You May Need

Ingredients to Make Healthy Blackened Chicken

The best type of chicken to use for this recipe is chicken tenders or thin cut chicken breast. The key is to not overcook the chicken because it will lose moisture and be dry.

All of the spices and herbs that I use are organic. In all my years of cooking, I have noticed a taste difference in using organic spices and herbs. They are much more flavorful than the non organic versions.

For the Seasoning

3 pounds chicken tenders or thin chicken breast
3-4 tbsp butter or bacon grease
2 tbsp paprika
2 tbsp garlic powder
2 tbsp onion powder
2 tsp thyme
2 tsp basil
2 tsp oregano
2 tsp chili powder
2 tsp celtic salt
1 tsp black pepper

For the Sauce

6 tbsp mayonnaise
4 tbsp sour cream
1 tsp chili powder
1/2 tsp paprika
1/2 tsp garlic powder
1/2 tsp pepper
1/4 tsp celtic salt
2 tsp hot sauce – optional but gives amazing flavor

Healthy Blackened Chicken with Blackened Chicken Sauce

How to Make Healthy Blackened Chicken

Step 1: Make the Seasoning

Combine: 2 tbsp paprika, 2 tbsp garlic powder, 2 tbsp onion powder, 2 tsp thyme, 2 tsp basil, 2 tsp oregano, 2 tsp chili powder, 2 tsp celtic salt, 1 tsp black pepper in a small mixing bowl. Mix all ingredients.

Step 2: Season the Chicken

Lay out the chicken and sprinkle one side with the seasoning.

Step 3: Heat Cast Iron Skillet

In a large cast iron skillet, over medium heat, add 3-4 tbsp of butter or bacon grease. In our home we love the added flavor of bacon grease and this is my preferred choice.

Step 4: Add the Chicken

Once the grease is hot, place the seasoned side of the chicken down in the skillet. While chicken is cooking, sprinkle the side facing up with the blackened seasoning mix.

Step 5: Cook the Chicken

Cook the chicken three to four minutes, then flip the chicken over. Cook another 3-4 minutes. With an instant read thermometer, check temperature, and continue cooking, flipping every few minutes, until the chicken is 165° in the thickest part.

Step 6: Let the Chicken Rest

Remove chicken from cast iron skillet and allow the chicken to rest for 5-10 minutes to retain moisture.

Step 7: Make the Sauce

While the chicken is resting, make the sauce. In a small bowl combine, 6 tbsp mayonnaise, 4 tbsp sour cream, 1 tsp chili powder, 1/2 tsp paprika, 1/2 tsp garlic powder, 1/2 tsp pepper, 1/4 tsp celtic salt, 2 tsp hot sauce. Mix well and serve with chicken.

Healthy Cast Iron Skillet Recipe: Blackened Chicken

What Sides to Serve with Healthy Blackened Chicken

Looking for the best side dish to serve with this healthy blackened chicken recipe? Vegetable are a great option but I would also highly recommend, Loaded Roasted Cauliflower Casserole or Cast Iron Skillet Sweet Potatoes

Healthy Blackened Chicken Printable Recipe

Healthy Blackened Chicken Recipe + Blackened Chicken Dipping Sauce

Learn how easy it is to make this healthy blackened chicken recipe in a
cast iron skillet. Mix the combination of seasonings and make the
homemade blackened chicken sauce for a quick meal.

Prep Time 15 minutes

Cook Time 20 minutes

Total Time 35 minutes

Ingredients

3 pounds chicken tenders or thin chicken breast
3-4 tbsp butter or bacon grease
Blackened Chicken Seasoning
2 tbsp paprika
2 tbsp garlic powder
2 tbsp onion powder
2 tsp thyme
2 tsp basil
2 tsp oregano
2 tsp chili powder
2 tsp celtic salt
1 tsp black pepper
Blackened Chicken Sauce
6 tbsp mayonnaise
4 tbsp sour cream
1 tsp chili powder
1/2 tsp paprika
1/2 tsp garlic powder
1/2 tsp pepper
1/4 tsp celtic salt
2 tsp hot sauce – optional but gives amazing flavor

Instructions

Make the Seasoning

Combine: 2 tbsp paprika, 2 tbsp garlic powder, 2 tbsp onion powder, 2
tsp thyme, 2 tsp basil, 2 tsp oregano, 2 tsp chili powder, 2 tsp celtic
salt, 1 tsp black pepper in a small mixing bowl. Mix all ingredients.

Season the Chicken

Lay out the chicken and sprinkle one side with the seasoning.

Heat Cast Iron Skillet

In a large cast iron skillet, over medium heat, add 3-4 tbsp of butter
or bacon grease. In our home we love the added flavor of bacon grease
and this is my preferred choice.

Add the Chicken

Once the grease is hot, place the seasoned side of the chicken down in
the skillet. While chicken is cooking, sprinkle the side facing up with
the blackened seasoning mix.

Cook the Chicken

Let the Chicken Rest