Healthy Blackened Chicken

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.

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Cast Iron Skillet Blackened Chicken

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.

How to Make Blackened Chicken Tenders

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

Blackened Chicken Tenders with Sauce
Keto Chicken Tenders

Healthy Blackened Chicken Printable Recipe

If you try this recipe and love it, would you please come back and give it 5 stars? Here’s the full printable recipe for you to make this at home!

Healthy Blackened Chicken Recipe + Blackened Chicken Dipping Sauce

Healthy Blackened Chicken Recipe + Blackened Chicken Dipping Sauce

Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes

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.

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

    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.

    Let the Chicken Rest

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

    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.

Notes

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.

If you try this recipe and love it, would you please come back and give it 5 stars? Tag me @rockyhedgefarm on Instagram and share a photo if you make it.

Thank you so much for stopping by the blog today!
Until next time,
Sarah

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Keto Chicken Tenders

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7 thoughts on “Healthy Blackened Chicken”

  1. I made your blackened chicken and it was absolutely delicious! My hubby is a VERY picky eater and he cleaned his plate. I also served the turmeric rice with it, a winner! Thank you for sharing!

    Reply
  2. Hey Sarah!

    I have never even heard of Celtic salt! I actually had to look it up! Lol. Do you use the fine ground or the regular (coarse)? Love the idea and I plan on trying it!! Thanks!

    Reply
    • You want to use fine ground. If you haven’t looked up the health benefits of Celtic Salt, take a moment to do so. It’s the only salt we use!

      Reply
      • Thank you Sarah! You are so good at responding! I HAVE checked out the health benefits and will definitely be ordering some! I plan on making your Blackened Chicken tonight! I am anxious to try it. I looked up my 2 GRISWOLD Cast Iron Skillets I have and to my surprise and delight….they are both 90 years old!!! I bought them on a trip to Arkansas over 10 years ago at an old antique store. I probably paid $12 apiece for them. They were rusty and dirty. I threw them in a fire and left them overnight. They looked brand new in the morning! I love my cast iron. Happy Thanksgiving to you and yours! Hugs.

        Reply

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