Healthy Blackened Chicken

Chicken breast can be boring, but blackened, it’s anything but! Spicy and bold, blackened chicken is delicious when hot, and just as good cold, sliced over mixed greens.


Yield: 4 servings


  • 2 tablespoons paprika
  • 1 tablespoon dried thyme
  • 1 tablespoon onion powder
  • 1 tablespoon garlic powder
  • 1 teaspoon kosher salt
  • ¼ teaspoon cayenne pepper
  • 4 boneless, skinless chicken breasts (2 lb. raw weight)
  • 2 tablespoons high-smoke-point fat of your choice (I used avocado oil)


  1. Preheat oven to 450 degrees F.
  2. In a shallow dish, whisk together the paprika, thyme, onion powder, garlic powder, kosher salt and cayenne.
  3. Brush the chicken breasts with the oil on both sides, then sprinkle both sides with the seasoning mixture, pressing with your fingers to help the coating adhere.
  4. Heat a well-seasoned, large cast iron skillet over high heat until smoking hot, about 5 minutes.
  5. Add the chicken breasts. Cook 30 seconds on each side to blacken, then place the skillet in the oven to finish cooking, 10-12 minutes. Chicken is done when no longer pink in the center, when juices run clear when pierced with a fork, and when the internal temperature reaches 160 degrees F.
  6. Remove the blackened chicken breasts to a platter, loosely cover with foil and allow to rest 5 minutes before slicing and serving.

Nutrition Per Serving

Serving size: 1 chicken breast; Calories: 338; Fat: 10g; Saturated fat: 2g;Carbohydrates: 5g; Sugar: 1g; Sodium: 427mg; Fiber: 2g; Protein: 53g

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