Keto Blackened Chicken Tenders & Spicy Ranch Sauce

April 3, 2019Laura

Have you ever tried the blackened chicken tenders from Popeyes? I used to get them often when I lived in California. They are low carb and super tasty, but I’m not sure how clean the ingredients are. I no longer live close to a Popeyes and decided I wanted to make my own version of the tenders.

I really enjoy making my own homemade spice mixtures. I know exactly what’s in them and can keep the ingredients clean. I have a fajita seasoning here and just made a cheesy bbq chicken recipe with a bbq seasoning that I’ll be sharing next week. The blackened mixture only requires a few basic seasonings and is full of flavor!

Popeyes also has a very popular blackened ranch that pairs well with their tenders. It’s SO good, but has a large, not so clean ingredient list. I had never made any kind of dressing before, but was willing to take on the challenge. It took me quite a few tries, but I finally perfected a spicy ranch sauce that was also husband approved. If you’re not a fan of heat, just skip it and serve it with regular ranch instead. They would also be good dipped in buffalo sauce or even sugar free ketchup.

I served my tenders with green beans and coleslaw. They would pair well with a simple side salad or any low carb veggie of your choice. If you’re looking for other chicken recipe ideas, check out my Chicken Parmesan, Jalapeno Popper Chicken, Keto Chicken Nuggets or BBQ Chicken Tenders recipes.

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Print Recipe

Keto Blackened Chicken Tenders & Spicy Ranch

  • Prep time: 10 minutes
  • Cook time: 10 minutes
  • Serves: Tenders: 5 (Serving Size: 2 Tenders); Ranch: 5 (1 Tbsp Serving)



  • 1 lb chicken tenders
  • 2-3 Tbsp olive oil
  • 1/2 Tbsp chili powder
  • 1/2 Tbsp paprika
  • 1/2 tsp each salt & pepper
  • 1/2 tsp garlic powder
  • 1/4 tsp parsley
  • 1/4 tsp onion powder
  • 1/4 tsp dried thyme
  • Pinch-1/8 tsp cayenne pepper

Spicy Ranch Sauce:

  • 3 Tbsp mayo
  • 2 Tbsp sour cream
  • 1 Tbsp water
  • 3/4 tsp chili powder
  • 1/4 tsp paprika
  • 1/4 tsp black pepper
  • 1/8 tsp garlic powder
  • Pinch-1/8 tsp cayenne pepper
  • 1.5 tsp hot sauce
  • 1 tsp lime juice



  • 1)

    Mix seasonings together in small bowl. Season chicken tenders with mixture.

  • 2)

    Heat oil in a large non-stick skillet over medium heat.

  • 3)

    Cook chicken tenders on both sides until browned and cooked through. Serve with spicy ranch, regular ranch or buffalo sauce.

Spicy Ranch:

  • 1)

    Whisk together mayo, sour cream & water. Add in spices, hot sauce & lime juice. Whisk until well combined. Let chill for 30 minutes before serving.


Spicy Ranch Nutrition (Per 1 Tbsp):

Calories: 74.3

Fat: 8.2g

Total Carbs: 0.7g

Fiber: 0.2g

Protein: 0.3g

Net Carbs: 0.5g

Nutrition: (2 Tenders)

Net Carbs: 0.6g
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