You’ll love this Blackened Chicken Tenders recipe. It’s quick to cook and perfect for the whole family to enjoy. Whether it’s the first time or the hundredth, you’ll find yourself making it time and time again. Not only is it healthier and more affordable, but these blackened chicken tenderloins are also keto, low-carb, gluten-free, and grain-free.
What Are Chicken Tenders?
Chicken tenders (singular tenderloins) are small pieces of chicken attached to the underside of the chicken breast. Their quick cooking time makes them a go-to option for busy weeknights or when you need a meal in a hurry.
Whether baked, fried, or grilled, chicken tenders are versatile and can be seasoned or breaded to suit a variety of tastes, making them a favorite for both kids and adults alike.
Ingredients Needed:
- Chicken Tenderloins: The main protein for the dish, providing a tender and juicy texture when cooked. You can also use boneless chicken breast and cut them into long strips.
- Garlic Powder: Adds a deep, savory flavor that enhances the overall taste of the chicken.
- Onion Powder: Contributes a subtle sweetness and depth to the seasoning mix.
- Smoked Paprika: Provides a smoky, slightly spicy flavor that is essential for the blackening process.
- Oregano: Adds a herbaceous, slightly bitter note that balances the spices.
- Basil: Introduces a sweet and slightly peppery flavor that compliments the other herbs.
- Thyme: Brings an earthy, minty flavor that pairs well with the chicken and other seasonings.
- Cayenne Pepper: Adds a spicy kick, giving the chicken a bit of heat.
- Salt: Enhances all the flavors and helps to tenderize the chicken.
- Black Pepper: Adds a sharp, pungent flavor that compliments the heat from the cayenne.
- Avocado Oil: Used for cooking because of its high smoke point, allowing you to blacken the chicken without burning it. Olive Oil or Coconut Oil can be used as alternatives.
- Butter: Used at the end to give the chicken strips a rich, deep blackened appearance and a delicious, creamy flavor.
Instructions to Make
- Begin by preparing your spice mix. Whisk together your chosen seasonings in a small bowl.
- Place the chicken tenderloins into either a large mixing bowl and pour the seasoning mix over them. Make sure each piece is heavily coated without any bare spots.
- Cover and refrigerate for at least 30 minutes to marinate.
- For cooking, fill a pot with avocado oil about halfway for deep-frying. Heat the oil to 360°F and then add the chicken.
- Let it cook until a black crust forms, approximately 2-3 minutes, then flip each piece to cook on the second side.
- Once the chicken is fully cooked, appearing deeply browned and floating on the surface, it’s ready.
- Drain the tenders on a wire rack set over a baking sheet.
- If needed, transfer them to an oven preheated to 350°F for an additional 2-3 minutes.
Variations
Air Fryer:
To switch things up, try making these Blackened Chicken Tenders in the air fryer. Cook them at 380 degrees Fahrenheit for 12 minutes, making sure to flip halfway through for that ideal crispiness. This recipe is a fantastic option for a quick and easy meal.
Oven:
If you prefer the oven method, cook the tenders at 400 degrees Fahrenheit for about 15 minutes, remembering to flip halfway through. Don’t forget to measure the internal temp to ensure it reaches 165 degrees for perfect results.
What Goes With Blackened Chicken Tenders?
When you’re thinking about what goes with blackened chicken tenders, you want to find sides that elevate the meal and make it truly satisfying.
- Roasted veggies are a fantastic side to complete your meal. Roasted vegetables such as Keto Green Beans, work perfectly and add both flavor and balance to your plate.
- For a lighter option, top a veggie salad with hot blackened chicken tenderloins. This makes for a great lunch or dinner, as the salad adds a refreshing crunch to the spiced chicken.
- Use the tenderloins for a fun taco night. They pair super well with keto salsa and keto guacamole, bringing a bold, tasty twist to your tacos.
Expert Tips
- Start with uniform tenderloins to ensure they cook evenly. If some strips are too large, trim them down.
- Use a plastic zip lock bag to toss the chicken with seasonings. Just shake until coated.
- In the pan, leave enough space between the pieces to avoid overcrowding and ensure a good crust without uneven cooking.
For More Recipes
How Should I Store Leftovers?
If you have leftover chicken tenders, keep them in an airtight container to maintain their freshness. When you’re ready to eat them again, just reheat the defrosted tenders in the microwave for a quick minute or warm them up in the oven at 350 degrees for around 10 minutes. This will ensure they taste just as fabulous as when they were first made.
Why Are My Chicken Tenders Turning Out Dry?
If your chicken tenders often end up dry, they might be overcooked. To prevent this, use a meat thermometer and remove the strips from the pan once they reach 160 degrees. Let them rest for a few minutes to finish cooking outside the pan, allowing them to reach 165 degrees without drying out.
How Do I Remove the Tendon from Chicken Tenderloin?
To get rid of the tough and chewy tendon in your homemade tenderloins, simply use a fork to hold the tendon in place. Then, use a paper towel to firmly grip and pull it away. This will remove the white connective tissue and leave you with smooth, tender bites.
