Go Back
+ servings
Easy Blackened Chicken Tenderloins www.lillieeatsandtells.com
Print Recipe
5 from 3 votes

Easy Blackened Chicken Tenderloins

These easy blackened chicken tenderloins are packed with flavor and sure to become a staple in your home. They are the perfect, macro-friendly protein to have on hand at all times.
Prep Time10 minutes
Cook Time10 minutes
Total Time20 minutes
Course: Protein
Cuisine: American
Keyword: chicken, chicken tenderloins
Servings: 5
Calories: 148kcal


  • 1 1/2 lbs. chicken tenderloins
  • 2 tsp chili powder
  • 2 tsp brown sugar
  • 1 1/2 tsp onion salt
  • 1 tsp paprika
  • 1 tsp garlic powder
  • 1 tsp cumin
  • 1/2 tsp kosher salt
  • 1/4 tsp black pepper


  • Trim tenderloins of any weird stuff and pat dry. Combine all spices in a small bowl.
  • Heat a large cast iron pan (or grill) over high heat. Spray with a mist of olive oil and let it get nice and hot. Sprinkle the rub liberally over the tops of the tenderloins and place in a single layer in the hot pan, seasoned side down. Let them sit, undisturbed for 2 minutes. Sprinkle remaining seasoning over the unseasoned side. It should be a liberal coating of spices!
  • Flip chicken and cook for just one minute or until done. Turn off the heat and remove chicken and place on a plate tented with foil. Let it rest for 5 minutes and then enjoy!


MFP: Search Lillie Eats and Tells Easy Blackened Chicken Tenderloins


Serving: 117g | Calories: 148kcal | Carbohydrates: 1.2g | Protein: 30.8g | Fat: 1.6g