Blackened Chicken
Blackened Chicken
This juicy, smoky, high-protein chicken is your meal prep secret weapon. Use thighs for extra richness or breasts for a leaner cut—either way, it’s packed with flavor and ready in under 20 minutes.
Ingredients
- 1 lb boneless, skinless chicken thighs or breasts
- 4 tsp olive oil
- 2 tsp balsamic vinegar
- Salt and pepper to taste
- 1¼ tsp chili powder
- ½ tsp cumin
- ½ tsp garlic powder
- ½ tsp paprika
- ¼ tsp ground coriander
Instructions
- Pat chicken dry. If using breasts, slice in half horizontally for even thickness.
- Mix oil, vinegar, and spices. Rub evenly on chicken and marinate for at least 10 minutes.
- Cook in a hot skillet, grill, or air fryer (400°F for 14–16 min) until internal temp hits 165°F.
Macros (per 4 oz cooked)
Calories: 180 |
Protein: 27g |
Carbs: 1g |
Fat: 8g
*Based on chicken thighs. Using breasts will lower fat slightly.
Meal Ideas
Mediterranean Plate
- 4 oz blackened chicken
- 1/3 cup hummus
- 1/4 cup tzatziki or Greek yogurt
- 1/2 cup cucumber + tomato salad
- 1/2 pita or 1/2 cup cooked farro
Calories: 420 |
Protein: 33g |
Carbs: 26g |
Fat: 20g
Grain Bowl
- 4 oz blackened chicken
- 1/2 cup cooked quinoa
- 1/4 avocado
- 1/2 cup roasted sweet potatoes
- 1/2 cup steamed broccoli
- 1 tbsp tahini or yogurt drizzle
Calories: 460 |
Protein: 35g |
Carbs: 30g |
Fat: 21g
Veggie Plate
- 4 oz blackened chicken
- 1/2 cup green beans
- 1/4 cup roasted chickpeas
- 1/2 cup roasted cauliflower or potatoes
- Fresh herbs or hot sauce
Calories: 390 |
Protein: 32g |
Carbs: 20g |
Fat: 19g
