Sheet Pan Blackened Chicken Strips

I really love the convenience of cooking in the oven on a sheet pan, since you can do a larger quantity than in a skillet, and there is a lot less mess. These tasty, versatile chicken strips have no breading, so they are compliant for many different eating plans. With lots of fragrant spices and a personalized "heat" level, you can serve them with a dip as an appetizer, add some toppings and wrap in a flat-bread or tortilla, or serve in a toasted roll with remoulade for a taste of New Orleans. Coming in well under 30 minutes, they make a delicious addition to any meal.

Prep Time:
10 mins
Cook Time:
15 mins
Total Time:
25 mins
4 servings


  • 1 tablespoon extra virgin olive oil, divided

  • 1 tablespoon chili powder, or to taste

  • 1 ½ teaspoons paprika

  • 1 ½ teaspoons smoked paprika

  • ¼ teaspoon cumin

  • ¼ teaspoon ground coriander

  • ¼ teaspoon dried oregano

  • ¼ teaspoon garlic powder

  • salt and freshly ground black pepper to taste

  • 1 pinch cayenne pepper

  • 1 ½ pounds chicken tenderloins


  1. Preheat the oven to 425 degrees F (220 degrees C). Line a 12x18-inch sheet pan with aluminum foil. Using your fingertips, spread 1 teaspoon olive oil on the aluminum foil-lined pan, and set aside.

  2. Combine chili powder, paprika, smoked paprika, cumin, coriander, oregano, garlic powder, salt, pepper, and cayenne in a small bowl, stirring to evenly combine ingredients.

  3. Pat chicken tenders dry with paper towels. Lightly brush 1 teaspoon olive oil over the tenders and sprinkle with 1/2 of the spice mixture. Place tenders, seasoned side down, in a single layer on the prepared sheet pan.

  4. Brush the tops of the tenders with remaining 1 teaspoon olive oil and sprinkle remaining spice mixture over everything.

  5. Bake in the preheated oven for 8 minutes. Carefully turn tenders, raise the oven rack to the broil position, turn on the broiler, and broil until chicken tenders are cooked through and begin to take on a bit of char, about 3 minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C).

Cook's Notes:

If you wish to cut the "heat" level, use about one-half the amount of chili powder and eliminate the cayenne.

Chicken breasts may be used in this recipe by cutting them into long pieces about 1/2-inch thick. Cooking time may be longer.

Nutrition Facts (per serving)

256 Calories
14g Fat
2g Carbs
28g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 256
% Daily Value *
Total Fat 14g 18%
Saturated Fat 4g 18%
Cholesterol 80mg 27%
Sodium 93mg 4%
Total Carbohydrate 2g 1%
Dietary Fiber 1g 5%
Total Sugars 0g
Protein 28g
Vitamin C 3mg 13%
Calcium 26mg 2%
Iron 2mg 11%
Potassium 302mg 6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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