Blackened Chicken

⚡ KevEats Recipe

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High Protein Meal Prep 20-Minute Protein

Blackened Chicken

Juicy, smoky chicken thighs or breasts for bowls, wraps, salads, and plates.

This blackened chicken is your meal prep protein anchor. Use thighs for extra richness or breasts for a leaner option — either way, it’s flavorful, versatile, and ready fast.

180 Calories

27g Protein

8g Fat

1g Carbs

Servings 4 servings

Serving Size 4 oz cooked

Prep Time 10 min

Cook Time 10–16 min

Jump to Ingredients Jump to Instructions Meal Ideas Jump to Tips

Ingredients

• 1 lb boneless, skinless chicken thighs or breasts
• 4 tsp olive oil
• 2 tsp balsamic vinegar
• to taste salt and pepper
• 1 1/4 tsp chili powder
• 1/2 tsp cumin
• 1/2 tsp garlic powder
• 1/2 tsp paprika
• 1/4 tsp ground coriander

Meal Ideas

Base Chicken Mediterranean Plate Grain Bowl Veggie Plate

Base Chicken 4 oz cooked blackened chicken.
180 calories • 27g protein • 8g fat • 1g carbs

Kev Tip

Slice chicken breasts thinner. If using chicken breast, slice horizontally so it cooks evenly and stays juicy.

Make It Fit Your Macros Lower fat: use chicken breast instead of thighs.
Higher carb / athlete plate: build it into a rice, quinoa, farro, or sweet potato bowl.
Lower carb: serve over greens, roasted vegetables, or cauliflower rice.

Storage Notes Store cooked chicken in the fridge for 3–4 days. Reheat gently or slice cold into wraps and salads.

Instructions

1. 1Pat chicken dry. If using breasts, slice in half horizontally for even thickness.
2. 2Mix olive oil, balsamic vinegar, chili powder, cumin, garlic powder, paprika, coriander, salt, and pepper.
3. 3Rub seasoning mixture evenly over chicken.
4. 4Marinate for at least 10 minutes, or longer if time allows.
5. 5Cook in a hot skillet or grill until browned and cooked through.
6. 6Air fryer option: cook at 400°F for 14–16 minutes, flipping halfway.
7. 7Cook until internal temperature reaches 165°F.
8. 8Rest 5 minutes before slicing.

Meal Prep Notes

This is a protein anchor. Make a batch and use it in wraps, salads, grain bowls, tacos, breakfast scrambles, or Mediterranean plates.

Best texture move. Rest the chicken before slicing so the juices stay in the meat instead of running onto the cutting board.

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