Blackened Chicken Tenders

Are you looking for a chicken recipe that's perfect for weeknights and something that both the kids and adults will love? Try this low fat Blacken Chicken Tender recipe at This Mama Cooks! On a Diet

Looking at my frequent contributor, Holly Clegg’s recipe for Blackened Chicken Tenders from her Gulf Coast Favorites cookbook, I have to laugh. My family has a deep dark secret about any sort of chicken recipe, whether it’s blackened chicken, grilled chicken tenders, baked chicken tenders, or even fast food chicken nuggets.

My son, Nathan doesn’t eat chicken – hates it! So when I cook up something like a blackened chicken tender recipe for dinner, I have to serve Nathan leftovers.

I think Nathan’s aversion to chicken is my mom’s secret curse from when I used to complain that she made roast chicken too often. But as a mom, I love cooking recipes like Blackened Chicken Tenders, because chicken is naturally lean, versatile, and so inexpensive compared to other meats.

This recipe for Blackened Chicken Tenders is low fat, gluten free and perfect for diabetics.

So I hope your family enjoys Holly’s Blackened Chicken Tenders recipe. I may just have to make them on a night when Nathan and the rest of marching band plays at an away game or he’s out with friends!

Luckily, my other child, Lucie, loves spicy chicken recipes! I know she’ll love this spicy and easy recipe for chicken tenders as much as she loves going out for chicken wings.

Make Blackened Chicken Tenders from Holly Clegg's Trim & Terrific Gulf Coast Favorites: Over 250 easy recipes from my Louisiana KitchenHolly Clegg's Trim & Terrific Gulf Coast Favorites: Over 250 easy recipes from my Louisiana Kitchen

You can find more of Holly Clegg’s trim& TERRIFIC® recipes at The Healthy Cooking Blog. Check out Holly’s trim & TERRIFIC™ cookbooks on Amazon, too!

Blackened Chicken Tenders – a New Orleans tradition!

Perk up your entrée of Blackened Chicken Tenders with fabulous flavor without all the fuss, try blackening, a quick way to keep your food moist and juicy. Blackening refers to the cooking method of using a hot skillet to produce a slightly burnt-looking, dark-brown exterior to your food with a moist interior.

Born out of Chef Paul Prudhomme’s New Orleans restaurant, the cooking method has since become a favorite prepared worldwide.

This quick and easy Blackened Chicken Tenders recipe can made as an easy appetizer, or served over pasta or rice for a satisfying entrée.

And because of the crispy crust of seasonings that forms when searing in the juices of a blackened dish, the cooking method is a perfect way to eat low fat, diabetic-friendly meals without missing any flavor!

Usually characterized by an amazing blend of seasoning and loads of melted butter, don’t fret, as in my Gulf Coast Favorites cookbook, you can enjoy my trim and terrific blackening approach that will have your mouth dancing with flavor without the added fat.

Quick, spicy, and always a hit, Blackened Chicken Tenders from my Gulf Coast Favorites cookbook are a perfect solution to a simple dinner the whole family will love. A full-bodied sauce provides harmony to well-seasoned chicken tenders – with a hint of sweet brown sugar and spicy chili powder.

You can prepare with or without the sauce and use these scrumptious chicken tenders as an easy appetizer, or serve over pasta or rice for a satisfying entrée.

Looking for more quick and easy recipes? Try this Easy Chicken Salad Recipe!

Are you looking for a chicken recipe that's perfect for weeknights and something that both the kids and adults will love? Try this low fat Blacken Chicken Tender recipe at This Mama Cooks! On a Diet

Blackened Chicken Tenders


  • 2 tablespoons paprika
  • 1 tablespoon chili powder
  • 1 teaspoon light brown sugar
  • 1 teaspoon ground pepper
  • 1/2 teaspoon salt
  • 1 1/2 pounds boneless, skinless chicken breasts, cut into strips
  • 1 tablespoon olive oil
  • 1 green bell pepper, cored and chopped
  • 1 red bell pepper, cored and chopped
  • 1 cup chopped red onion
  • 1 (5-ounce) can evaporated skim milk
  • 1/4 cup chopped green onions


  1. In large resealable bag, combine paprika, chili powder, brown sugar, pepper, salt. Add chicken, shake to coat.
  2. In large nonstick skillet coated with nonstick cooking spray, heat olive oil over medium heat, sauté chicken 5–7 minutes or until browned and done. Remove to a plate.
  3. In same skillet, add green pepper, red pepper, onion, scraping bits from bottom of pan. Cook over medium heat 5 minutes or until tender.
  4. Add evaporated milk, stirring, one minute or until heated and bubbly. Serve chicken with sauce, sprinkle with green onions, if desired.
Prep Time: 10 Minutes
Cook Time: 15 Minutes
Total Time: 25 Minutes
Servings: Serves 4
  • Serving size: 1/4 of recipe
  • Calories: 229
  • Calories from Fat: 57 (19%)
  • Total Fat: 6g
  • Saturated fat: 1g
  • Unsaturated fat: 5g
  • Sodium: 472mg
  • Total Carbohydrates: 16g
  • Sugar: 10g
  • Fiber: 4g
  • Protein: 44g
  • Cholesterol: 100mg

Diabetic Exchanges: 1 carbohydrate, 6 very lean meat

Pictures and recipe used with permission of author.

Originally published on October 2, 2015. Updated with new pictures.

Make this quick, easy and healthy Blackened Chicken Tenders recipe for dinner or as a spicy and healthy party appetizer.

4 thoughts on “Blackened Chicken Tenders

  1. Brenda

    This recipe was so flavorful & delicious! Definitely can’t get enough, it’s that good. A bit spicy for some. I would simply reduce the chili powder significantly if feeding very young children and the elderly. I also didn’t have evaporated milk so I used 10oz of whole milk and let it cook down.

  2. MistyBlu

    This sounds delicious, and I love that you don’t have to use the pan AND the oven. I can’t get enough of blackened chicken. It’s great by itself, in salads, pasta dishes, sandwiches … I’m getting hungry!


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