Blackened Chicken is a perfect healthy lean protein choice when you are short on time. Once your blackening spice has been made and stored in your pantry ahead of time, these tasty pan fried chicken fillets can be prepared and cooked in less than 15 minutes! They are perfect with steamed or fried vegetables for a filling mid week meal. Chicken with blackening spices accompanied by vegetables are Whole-30, Paleo, Dairy and Gluten Free and it is not expensive! So it is a perfect option for when you are trying to eat healthy food on a tight budget!
Why You’ll Love This Blackened Chicken Recipe
This recipe is so incredibly simple! Make your blackening spice ahead of time and this becomes a 3 ingredient recipe. Chicken + spice mix + coconut oil = quick, easy and delicious food! We find that the blackening spice on the outside helps to create a very juicy tender piece of pan fried chicken on the inside. The spice mix seems to lock in the juices so the meat remains moist and doesn’t dry out as chicken fillets sometimes do. You will also love that the chicken is cooked in health conscious coconut oil, the soft sweetness of the coconut oil blended with the blackening spice seasoning mix makes for the perfect tasty chicken combination.
Healthy Blackened Chicken Key Ingredients
Chicken Breast Fillets – Low in fat and packed with protein, chicken fillets are one of the most easily accessible sources of lean, clean protein. They are cheap and easy to source and can be kept on hand in the freezer until required for cooking. Chicken is also a good source of vitamin B, vitamin D, calcium, iron, zinc, with trace amounts of vitamin A and vitamin C. In comparison to most red meats, chicken contains two to three times more polyunsaturated fat and monounsaturated fat which are healthier fats than those found in red meat. As always source the highest quality chicken that you can afford, organic and locally sourced if possible
Coconut Oil – Coconut oil is a rich source of Medium Chain Fatty Acids (MCFAs), the “good fats”. Scientists believe that these MCFAs may in fact increase fat burning within the body. Coconut oil has proven benefits including anti-inflammatory, anti-microbial and anti-fungal properties. Coconut oil, containing 90% saturated fats, is very stable and is a good choice of oil for pan frying because it can withstand high cooking temperatures.
Multi-Purpose Blackening Spice Mix (Gluten-Free)
The blackening Spice itself is amazing and very versatile! Its base ingredients are comprised of paprika, garlic, and onion powder. Then there’s a pinch of thyme, basil, and oregano, and small amounts of cayenne pepper and crushed red pepper flakes to add some spicy zing! It can be made ahead of time and used on any meat including poultry, fish, pork or even beef for a spicy taco filling. Adjust spice and salt to taste as required.
2 tablespoon paprika
2 tablespoon granulated garlic
1 ½ tablespoon onion powder
1 tablespoon thyme
1 tablespoon basil
½ tablespoon oregano
1 ½ teaspoon cayenne pepper
1 ½ teaspoon ground black pepper
½ tablespoon sea salt
½ teaspoon crushed red pepper flakes
Mix all the ingredients together and enjoy this wonderful spice rub!
How To Make Blackened Chicken
Preheat your broiler (oven grilling element for those not in the US) to high broil. Heat your oil in a broil-safe oven-safe skillet over medium-high heat.
Rub your blackening spice, about 1 teaspoon for each chicken breast, over the top and bottom of each chicken breast and then place each breast in the heated skillet’s oil, flat side down for 3-4 minutes.
Place your skillet with the spiced chicken into the broiler and broil on high for 6-7 minutes, or until your chicken is completely cooked through (at least 165°F in the center of each breast).
Remove the hot skillet from the oven and allow it to cool for 2-5 minutes before serving. Enjoy!
Tips and Variations
Chicken thighs are a great alternative to chicken breasts. We actually prefer the taste and texture of the darker meat in the thighs, they tend to remain more moist during cooking. Thighs are slightly higher in fat than chicken fillets so if you are trying to limit fat in your diet then stick with the breasts , if not, thighs are cheaper and tastier!
Frequently Asked Questions
Can i use other types of cooking oils or fats?
Yes you can, but coconut oil is the healthiest option and goes well with with the flavors in the blackening spice. For stable animal fat options try lard, tallow, ghee or fat drippings and for plant based options try olive oil or avocado oil. A preferred option of our team is to keep the fat drippings from an oven roasted chicken in the freezer to be thawed and used for cooking as required.
Can i use other meats?
Yes, you can easily substitute other cuts of chicken including bone-in chicken legs or other poultry such as turkey fillets. Adjust cooking time as required.
Storage, Freezing and Reheating Instructions.
Store any leftover chicken in an airtight container in the fridge for up to 4 days. The cold meat can be sliced and used in healthy salads!
Freeze in an airtight container or wrap fillets individually in plastic film or reusable zip-lock bags. The fillets can be frozen but reheating chicken fillets can be difficult as the meat can quickly dry out when over heated. We recommend using thawed meat cold in salads.
Reheat chicken slowly once thawed in a skillet on a low temperature or using the microwave on a low power option. High excessive heat can quickly dry the chicken breasts out so pay attention and remove immediately from heat when sufficiently warm.
This blackened chicken recipe involves 3 ingredients and just 12 minutes of prep to finished dish time. The tasty homemade blackening spice seals in the juicy flavors of the chicken for the perfect weeknight meal made in just minutes!
2–4 boneless, skinless chicken breasts, 2 breasts if quite large, 3-4 breasts if on the smaller or thinner side