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Keto Dinner

Blackened Chicken

When I'm craving a quick keto dinner that bursts with bold flavor, this blackened chicken never disappoints. The smoky spices create a gorgeous crust on the outside while keeping the inside tender and juicy. It pairs perfectly with a simple salad or some buttery green beans for a satisfying low-carb meal. It's become a weeknight staple in my kitchen.

10 min Prep time 15 min Cook time 25 min Total time 2 Servings 210 Calories
Blackened Chicken

Ingredients

  • /2 teaspoon paprika
  • /8 teaspoon salt
  • /4 teaspoon cayenne pepper
  • /4 teaspoon ground cumin
  • /4 teaspoon dried thyme
  • /8 teaspoon ground white pepper
  • /8 teaspoon onion powder
  • skinless, boneless chicken breast halves

Instructions

  1. Step 1

    I start by preheating my oven to 350°F and lightly greasing a baking sheet. Then I heat a cast iron skillet over high heat for about 5 minutes until it's smoking hot—this is key for that perfect blackened crust. While the skillet heats, I mix together the paprika, salt, cayenne, cumin, thyme, white pepper, and onion powder in a small bowl. I pat the chicken breasts dry and spray them lightly with cooking spray on both sides, then coat them evenly with the spice mixture, pressing gently so it adheres well. Once the skillet is ready, I place the chicken breasts in the hot pan and let them sear for exactly 1 minute without moving. Then I flip and sear the other side for another minute. Finally, I transfer the chicken to the prepared baking sheet and bake for about 5 minutes, or until the internal temperature reaches 165°F and the juices run clear. Let them rest for a couple of minutes before slicing.

Chef's Tip

One thing I always do is let the chicken breasts come to room temperature for about 10 minutes before cooking. This small step makes a big difference in achieving even doneness. Also, never skip the resting time after it comes out of the oven—it ensures every bite is tender and juicy.

Storage Tips

If you have leftovers, keep them in an airtight container refrigerated for up to 3 days. I love to slice and serve cold on a crisp salad, but you can also reheat briefly in a skillet to revive the crust.

Variation Tips

If you're in the mood for a creamy contrast, try topping the blackened chicken with a spoonful of avocado crema—just blend avocado, sour cream, lime juice, and a pinch of salt. It also pairs wonderfully with a side of roasted asparagus or a cool cucumber dill salad to temper the smoky spice.

Frequently Asked Questions