Keto Blackened Chicken [video]

Catalina Castravet
By Catalina Castravet

Blackened Chicken is a hearty, protein-rich dish that is flavorful and easy to make. Pair it with salads and casseroles for a balanced meal!

This makes a great dinner meal when paired with vegetables and fruits. You can try our easy recipes like the Mexican Salad, Roasted Asparagus, and Cheesy Hashbrown Casserole.

Blackened Chicken

Easy Blackened Chicken Recipe

Blackened chicken is a recipe made with breast fillets seasoned with various blackening herbs and spices, searing in a hot pan and after that, baked in the oven. This is quite a versatile dish and it pairs with just about anything. Not to mention, this is also easy to make – in just under 30 minutes!

Blackening is a cooking technique wherein the meat is coated with oil, usually butter, and spices and then, seared quickly in a hot skillet. This creates a black crust on the surface that is neither charred nor well-cooked.

This seals in the flavors of this simple but tasty dish. The rest of the baking is a breeze and will not take too much of your time.

Chicken breasts might seem bland, but when cooked in this manner, it transforms into a surprisingly flavorful meal. Those on a strict diet can enjoy this without guilt!

What is Blackened Chicken?

It is a dish originally made with butter and Cajun spices to coat the meat and then, seared in a hot skillet. In the process, the coating browns and the spices get charred, giving the white meat an enticing brown-black color. It can be eaten as is, or it can be incorporated in salads and wraps.

Blackened Chicken Breasts Recipe

How to cook blackened chicken?

  1. Before preparing the ingredients, start preheating the oven so that when everything is ready, the oven is nicely hot at 450 degrees Fahrenheit.
  2. Prepare the chicken by patting it dry with a paper towel.
  3. For the spices, whisk together the paprika, cumin, cayenne pepper, thyme, onion powder, garlic powder, kosher salt, and pepper in a bowl.
  4. Put oil on the meat on all sides, and dredge the meat onto the spices, covering all areas.
  5. Heat up a cast-iron skillet until smoking hot, searing each side of the meat for about 30 seconds.
  6. After blackening, put the skillet in the oven to continue cooking thoroughly for about 10 to 12 minutes.
  7. Check in if the required internal temperature of the meat of 165 degrees Fahrenheit has been reached before taking it out.
  8. Let the flavors meld for 5 minutes before slicing.

How to make blackening seasoning?

For this recipe, we used paprika, cumin, cayenne pepper, thyme, onion powder, garlic powder, kosher salt, and pepper. But, you can add your own spices, as there is no hard rule which must be included or not.

Just mix them all together in a bowl so that they get distributed evenly on the meat.

How to make blackened chicken on the grill?

It is possible to use the grill to cook this easy recipe. Just make sure that the temperature is high enough to sear the crust.

Blackened Chicken Breasts

What to serve with blackened chicken?

As mentioned, it is best served with vegetables and fruits for a well-balanced meal. For summer, and since this dish is perfect for barbecue parties, it is nice to have refreshing sides like this creamy cucumber salad.

Leftovers can be used for pasta dishes, salads, or wraps.

Is blackened chicken healthy?

Chicken breast is the leanest part of the bird and it contains relatively little fat, and we used the boneless and skinless type. One 8-oz serving is about 224 calories, high in protein, and low in carbohydrates. If you are on a keto diet, this recipe is perfect for you.

How to make blackened chicken wings?

If you are curious to know if you can use dark meat in this recipe, the answer is yes. Just substitute your desired poultry parts, you can even use thighs. This recipe is versatile like that.

How to prevent the chicken from drying out?

Breasts have so little fats in them, which makes them dry out faster compared to thighs and other fatty parts. The key here is to not overcook the white meat, or else, you are risking the minimal amount of moisture in it to go out.

Easy Blackened Chicken Breasts

How to store:

You can refrigerate the cooked meat once it has cooled completely in airtight, single-portion containers and it will keep for up to three days. You can reheat as needed, up to the internal temperature of 165 degrees Fahrenheit.

Recipe Tips:

  • Use a meat tenderizer if you wish to even out the meat.
  • This recipe can be applied to other types of meat and fish just adjust the cooking time and oven temperature accordingly.
  • You can add in jalapenos in the seasoning if you want it spicy.

Watch Recipe Video:

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5 from 1 reviews
Easy Blackened Chicken
Author: Catalina Castravet Serves: 4 servings
Prep time: 10 minutes Cook time: 20 minutes Total time: 30 mins

Ingredients

  • 4  boneless skinless chicken breasts  (about 1/2 lb. each)
  • 2 tablespoons  paprika 
  • 1/4 teaspoon  cumin 
  • 1/4 teaspoon  cayenne pepper 
  • 1/2 teaspoon  Italian Seasoning herbs 
  • 1 tablespoon  dried thyme 
  • 1 tablespoon  onion powder 
  • 1 tablespoon  garlic powder 
  • 1 teaspoon  kosher salt 
  • 1/4 teaspoon  ground black pepper 
  • 3 tablespoons  canola oil  (divided)

Instructions

  1. Preheat oven to 450 degrees F.
  2. In a shallow dish, whisk together all the seasonings: paprika, cumin, cayenne pepper, thyme, onion powder, garlic powder, kosher salt, and black pepper.
  3. Dry chicken breasts with paper towels and coat with two tablespoons of canola oil on both sides. Toss both sides in the seasoning mixture, pressing with your fingers to help the coating adhere.

  4. Heat a large cast iron skillet over high heat until smoking hot, for about 5 minutes. Add just about 1 tablespoon of canola oil and brush it well all over the skillet.
  5. Add the chicken breasts and cook for about 30 seconds on each side to blacken, then transfer the skillet into the oven to finish cooking, for another 12-15 minutes. Chicken should be no longer pink in the center and the internal temperature should reach 160 degrees F.
  6. Remove chicken to a platter, cover with foil and allow to rest for 5 minutes before slicing and serving.
Calories: 248 Carbohydrates: 5 Protein: 25 Fat: 14 Saturated Fat: 1 Cholesterol: 72 Sodium: 718 Potassium: 538 Fiber: 2 Sugar: 0 Vitamin A: 1850 Vitamin C: 2.2 Calcium: 39 Iron: 2.7
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Blackened Chicken Breasts Recipe

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Comments

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Stacie

That looks absolutely mouthwatering! I love that blackened flavor and texture. Om nom nom.

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Celebrate Woman Today

I love blackened anything! Because these recipes are so aromatic and delicious with the aroma of the herbs and spices.

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Brianne Manz

Your blackened chicken looks delicious. Thank you for all of the tips on how not to have it be too dry or use it on chicken wings.

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Rachel

I have grown to like things to be a little spicier than in the past. I am going to have to try to make this chicken recipe.

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Stefani Tolson

I am always cooking chicken and yours looks YUMMY! Now I want some!

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Kiwi

I used to love Blacken Chicken breast. I am pescatarian now so definitely now I cant have it so I would need a blacken shrimp version.

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Jennifer

That chicken looks delicious. I would’ve never known it was keto! Thanks for sharing this delicious recipe with us

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Nancy L

The number one complaint that I get my from my family when I cook chicken is that I didn't brown it enough. They like it crispy. I think I found the perfect recipe for them. Looks delicious!

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REESA LEWANDOWSKI

This looks delicious! And so versatile! It will be perfect over a big salad!

Reply

Ruth I

This looks delicious! I think it's easy and I can pull this off. I hope my family will like it.

Reply

Krystel | Frugal Living

Definitely, want to try to make this so I am going to save it. I'm always looking for good chicken recipes

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