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• This Blackened Chicken Recipe Is My Favorite Spicy Chicken Dinner
• Ingredients & Substitutions
• How To Make Blackened Chicken
• My Recipe Tips
• Blackened Chicken (Easy 20-Min Recipe) Recipe card
• Serving Ideas
• Recipe Reviews

This Blackened Chicken Recipe Is My Favorite Spicy Chicken Dinner

I’ve been hooked on this blackened chicken recipe ever since I nailed the spice blend. It’s inspired by my blackened salmon , but there’s something about how that smoky, zesty seasoning clings to chicken and crisps up just right that keeps me coming back. I make it whenever I’m craving something quick, bold, and a little Southern. Here’s why it’s a regular in my kitchen:

• Bold southern flavor – The blackened seasoning brings just the right amount of spice to keep things exciting without being too hot. Even my kids are into it. If you love bold Southern-style dishes, try my Cajun chicken or Cajun cod next.
• Tried and true technique – I use the same stovetop-to-oven method that I rely on for sirloin steak . Cooking the chicken in a hot skillet first gives it a beautiful crust while locking in the moisture. The oven finish keeps it perfectly tender.
• On the table fast – All you need is chicken, a little oil, and my blackened seasoning blend. It comes together in under 30 minutes, which makes it perfect for busy weeknights.

Whether you’re craving something bold or just need a quick dinner, this one always hits the spot. Make it with me!

Ingredients & Substitutions

Here I explain the best ingredients for my blackened chicken recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Blackened chicken seasoning – This is based on my blackened seasoning recipe , which uses sea salt, sweet paprika and smoked paprika , dried thyme and oregano , garlic and onion powder , crushed red pepper flakes , and cayenne pepper . You can use store-bought too, but just make sure it has salt or add your own.
• Chicken – I try to grab chicken breasts that are about the same size so they cook evenly. You can use boneless, skinless thighs too if you like those better, just keep in mind the cook time might be a little different.
• Olive Oil – I usually use olive oil to sear the chicken, but avocado oil or any other heat-safe oil works too.

How To Make Blackened Chicken

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Season. Mix up the seasoning ingredients in a small bowl. Pat the chicken dry, then rub the spice mix all over both sides.
2. Sear. Get your cast iron skillet hot, then turn the heat down a bit and add some of the olive oil. Once it’s nice and shimmery, add the chicken and cook until it’s browned.
3. Bake. Once the blackened chicken is seared, move the skillet to the oven and let it finish cooking. I always use a meat thermometer to make sure it’s done just right. Let it rest.

My Recipe Tips

• I like to use a meat mallet to pound the chicken to an even thickness before seasoning. It helps it cook more evenly and can cut down the time, too.
• A regular skillet works, but I always reach for cast iron because it holds heat so well. I use this one with an enameled surface so it doesn’t stick and is super easy to clean. If you use something else, the oven time might take a little longer.
• Make sure the oil is nice and shimmery before adding the chicken. That’s how you get a good sear and keep it from sticking.
• Once the chicken hits the pan, don’t mess with it. Let the blackened chicken sear and flip just once so you get that perfect crust.
• Check for doneness. I like using this probe thermometer for chicken recipes like this since it beeps when it hits 165 degrees F and I don’t have to keep checking. A regular instant-read one works too!
• If you want the chicken extra juicy, you can brine it first. I do this sometimes (check out my baked chicken breast recipe for how). Just make sure to rinse and dry it well before seasoning.
• I always pull the chicken out of the skillet right away so it doesn’t keep cooking. Tent it with foil and let it rest for a few before cutting into that juicy blackened chicken.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Blackened Seasoning:

• 2 tsp Sea salt ▢
• 1 tsp Sweet paprika ▢
• 1 tsp Smoked paprika ▢
• 1/2 tsp Onion powder ▢
• 1/2 tsp Garlic powder ▢
• 1/2 tsp Crushed red pepper flakes ▢
• 1/4 tsp Black pepper ▢
• 1/4 tsp Cayenne pepper ▢
• 1/8 tsp Dried thyme ▢
• 1/8 tsp Dried oregano ▢

Chicken:

• 2 8-oz Boneless skinless chicken breasts ▢
• 2 tbsp Olive oil ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 375 degrees F (191 degrees C).
2. Stir together the spices. (You can also make a larger batch of blackened seasoning here , and just use 2 tablespoons for this recipe.)
3. Pat the chicken breasts dry with a paper towel. Season both sides with the blackened seasoning.
4. Heat a cast iron skillet over high heat. Reduce heat to medium, add the olive oil, and heat until shimmering (this will happen quickly). Add the chicken breasts. Cook for about 2 minutes per side, until browned.
5. Transfer the skillet to the oven and cook for 7-10 minutes , until the chicken internal temperature reaches 165 degrees F (74 degrees C). (You can also take it out a few degrees before if you like, as the internal temperature will rise a few degrees while resting.)
6. Remove chicken from the skillet immediately to prevent overcooking. Tent with foil and rest for 5 minutes before serving.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size : 1 chicken breast.

• Tips: Check out my recipe tips above to help you get the best sear, lock in the juiciness, and make blackened chicken that’s cooked perfectly every time.
• Serving ideas: See my serving ideas below for easy ways to turn this blackened chicken recipe into a complete and satisfying meal.
• Store: Let the chicken cool, then pop it in an airtight container in the fridge for up to 4 days.
• Meal prep: I love making extra for easy lunches or tossing into salads . Just keep it in the fridge or freezer until you need it.
• Reheat: Warm it in the oven at 350 degrees F so it stays juicy. The microwave works too, but it can dry out a bit.
• Freeze: Wrap it up tight and freeze for up to 6 months. Thaw in the fridge before reheating.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Blackened Chicken

Serving Ideas

There are so many tasty ways to serve chicken, whether you’re keeping it light or making it part of a hearty meal. Here are some of my favorites:

• Veggies – I like serving it with crispy roasted brussels sprouts , garlicky green beans , or roasted zucchini . They balance out the bold flavors and are super easy to throw on a sheet pan.
• Southern-style pairings – For more of a Southern vibe, try it with sauteed cabbage or my fried cabbage with bacon . It’s a comforting combo that really works with the seasoning.
• Salads – This blackened chicken is one of my favorite salad toppers. I’ve added it to green goddess salad and chicken Caesar , but it’s just as good alongside a roasted veggie salad or a simple carrot salad .
• Starches – I usually go with mashed cauliflower , but my girls are all about roasted potatoes . Zucchini noodles or spaghetti squash make a great lighter option too.

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Blackened Chicken (Easy 20-Min Recipe)

My blackened chicken recipe is tender and juicy, complete with a spicy, smoky blackened seasoning blend. Done in just 20 minutes!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/blackened-chicken/

Ingredients

Blackened Seasoning:

• 2 tsp Sea salt
• 1 tsp Sweet paprika
• 1 tsp Smoked paprika
• 1/2 tsp Onion powder
• 1/2 tsp Garlic powder
• 1/2 tsp Crushed red pepper flakes
• 1/4 tsp Black pepper
• 1/4 tsp Cayenne pepper
• 1/8 tsp Dried thyme
• 1/8 tsp Dried oregano

Chicken:

• 2 8-oz Boneless skinless chicken breasts
• 2 tbsp Olive oil

Instructions

1. Preheat the oven to 375 degrees F (191 degrees C).
2. Stir together the spices. (You can also make a larger batch of blackened seasoning here , and just use 2 tablespoons for this recipe.)
3. Pat the chicken breasts dry with a paper towel. Season both sides with the blackened seasoning.
4. Heat a cast iron skillet over high heat. Reduce heat to medium, add the olive oil, and heat until shimmering (this will happen quickly). Add the chicken breasts. Cook for about 2 minutes per side, until browned.
5. Transfer the skillet to the oven and cook for 7-10 minutes , until the chicken internal temperature reaches 165 degrees F (74 degrees C). (You can also take it out a few degrees before if you like, as the internal temperature will rise a few degrees while resting.)
6. Remove chicken from the skillet immediately to prevent overcooking. Tent with foil and rest for 5 minutes before serving.

Maya’s Recipe Notes

Serving size : 1 chicken breast.

• Tips: Check out my recipe tips above to help you get the best sear, lock in the juiciness, and make blackened chicken that’s cooked perfectly every time.
• Serving ideas: See my serving ideas below for easy ways to turn this blackened chicken recipe into a complete and satisfying meal.
• Store: Let the chicken cool, then pop it in an airtight container in the fridge for up to 4 days.
• Meal prep: I love making extra for easy lunches or tossing into salads . Just keep it in the fridge or freezer until you need it.
• Reheat: Warm it in the oven at 350 degrees F so it stays juicy. The microwave works too, but it can dry out a bit.
• Freeze: Wrap it up tight and freeze for up to 6 months. Thaw in the fridge before reheating.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)