Low Carb, High Protein Blackened Chicken with Avocado Cream Sauce

Healthy, Spicy, and Ready in 30 Minutes!

Fast, flavorful, protein-packed: this Blackened Chicken with Avocado Cream Sauce recipe serves up juicy Cajun-spiced chicken plus a cool, creamy avocado drizzle—done in about 30 minutes. Make it in a skillet, try our air fryer method for hands-off cooking, or fire up the grill. It’s naturally high-protein, easy to make low-carb, and is a true family-friendly and favorite recipe since the spice level is totally adjustable!

Food safety: Cook chicken to an internal temperature of 165°F. See the official chart from FoodSafety.gov.

Why You’ll Love This Blackened Chicken with Avocado Cream Sauce Recipe

• Weeknight-easy: on the table in ~30 minutes.
• Flexible heat: control the cayenne so everyone’s happy.
• High-protein + good fats: lean chicken + avocado + Greek yogurt.
• Multiple methods: skillet, air fryer, or grill.
• Meal-prep friendly: great for bowls, salads, wraps, or lettuce cups.

Ingredients (with Spice Mix)

Serves 4, depending on chicken size.

• 2–3 large boneless, skinless chicken breasts (about 1–1.5 lbs), pounded to even thickness (1–1½ inches)
• 1–2 Tbsp olive oil (for skillet or grill)

Blackening Spice Mix (stir together):

• 2 tsp paprika (use smoked paprika for extra depth)
• 1 tsp garlic powder
• 1 tsp onion powder
• ½ tsp dried thyme
• ½ tsp dried oregano
• ¾ tsp kosher salt
• ½ tsp black pepper
• Cayenne to taste: start with a pinch (mild); use ¼–½ tsp for spicier

Step-by-Step: Skillet Method

1. Pound the chicken (2–3 min): Even thickness = even cooking. Target 1–1½ inches.
2. Season (1–2 min): Pat dry; coat both sides evenly with the spice mix.
3. Sear (8–12 min total): Heat oil in a large skillet over medium-high. Cook 4–6 minutes per side until blackened and the thickest part reaches 165°F.
4. Rest (5 min): Move to a plate, tent loosely, and rest for juicy slices.
5. Sauce (while it cooks): Make the avocado cream (see below).

Spice note: The avocado crema cools heat, but if serving kids, keep cayenne minimal—you can always add more at the table.

Air Fryer Blackened Chicken Instructions

This method delivers juicy, evenly cooked chicken with that same blackened crust — and zero splatter. It’s a great weeknight shortcut if you love hands-off cooking.

1. Preheat: Set the air fryer to 380°F for 3–4 minutes.
2. Prep the chicken: Pat dry and rub both sides generously with the blackening spice mix. Lightly spray with oil so the spices crisp evenly.
3. Arrange: Place chicken in a single layer (don’t overlap). For very thick breasts, slice horizontally to create even cutlets.
4. Air fry: Cook for 10–12 minutes, flipping at 6 minutes. Internal temp should reach 165°F.
5. Rest & serve: Let the chicken rest 5 minutes before slicing. Spoon or drizzle the Avocado Cream Sauce over the top.

Tip: For extra crisp edges, give it a light mist of oil halfway through cooking. Thinner pieces cook faster—start checking at 9 minutes.

Pair with Air Fryer Roasted Veggies or a fresh salad for a complete meal. Explore more air fryer recipes.

Make Grilled Blackened Chicken

Preheat grill to medium-high (400–425°F). Oil grates. Grill 4–6 minutes per side until 165°F. Rest before slicing. Grilling adds a smoky depth that pairs perfectly with the cool sauce.

How to Make Avocado Cream Sauce

• 1 ripe avocado
• ½ cup plain Greek yogurt (or dairy-free coconut yogurt)
• 1–2 Tbsp fresh lime juice
• 1 small garlic clove, minced
• Salt & pepper to taste
• Optional: 1–2 Tbsp chopped cilantro

Blend: Add everything to a blender/processor and blend smooth. Thin with 1–2 Tbsp water for drizzling. Taste and adjust salt, lime, and garlic.

Make-Ahead, Storage & Reheating

• Make-ahead: Mix the spice blend up to 1 week in advance. Pound and season chicken up to 12 hours ahead and refrigerate.
• Storage: Leftover chicken keeps 3–4 days in an airtight container. Avocado sauce is best fresh but will keep ~24 hours; press plastic wrap directly on the surface to reduce browning.
• Reheating: Warm chicken in a 300°F oven or 325°F air fryer until just heated through; avoid overcooking.

Variations & Swaps

• Different proteins: Try boneless thighs (increase cook time), turkey cutlets, or shrimp (quick cook!).
• Dairy-free: Use coconut yogurt in the crema.
• Extra smoky: Use smoked paprika and a splash of lime in the sauce.
• Herb twist: Add fresh cilantro to the sauce and finish with chopped green onions.

Serving Ideas (Low-Carb & More)

• Lettuce cup tacos (reader favorite): Sliced chicken + crema + red/green onion + Colby Jack.
• Bowls: Cilantro-lime rice or cauliflower rice, roasted veggies, and a big drizzle of sauce.
• Simple sides: Garden salad, corn on the cob, or air-fried veggies.

Nutrition Notes

This recipe is naturally high-protein and can be kept low-carb by serving with lettuce cups or cauliflower rice. Protein and fat amounts vary by cut/size and yogurt type. If you track macros, enter the brands and weights you use into your nutrition app for the most accurate numbers.

Troubleshooting & Pro Tips

• Dry chicken? It was either too thin or overcooked. Pound evenly and pull at 165°F, then rest 5 minutes.
• Bitter/too dark crust? Heat might be too high. Aim for medium-high and a glossy (not smoking) pan.
• Sauce too thick? Whisk in water 1 tsp at a time until pourable.
• Too spicy? Reduce cayenne next time and add extra lime or yogurt to the sauce now.

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Blackened Chicken with Avocado Cream Sauce Recipe (Stove or Air Fryer)

This recipe for blackened chicken with avocado cream sauce is full of flavor! I love it! Plus it is ready in 30 minutes AND healthy!

4.69 / 5 ( 19 Reviews )

Print Rate

Prep Time: 10 minutes minutes

Cook Time: 15 minutes minutes

Total Time: 25 minutes minutes

Serves: 4

Adjust Servings: 4

US CustomaryMetric

Equipment

• Large skillet

Ingredients

Chicken

• 1 ½ pounds boneless skinless chicken breasts 1 to 1 1/2 inches thick
• 1 teaspoon paprika
• 1 teaspoon cumin
• 1 teaspoon onion powder
• 1 teaspoon pepper
• ½ teaspoon salt
• Pinch cayenne pepper add up to 1/2 teaspoon for more heat
• 1 teaspoon cooking oil I use coconut oil

Avocado Sauce

• ½ of an avocado chopped
• ⅓ cup plain Greek yogurt
• 1 tablespoon lemon juice
• ½ teaspoon garlic powder
• ⅛ teaspoon salt
• ⅛ teaspoon pepper

Instructions

• Add paprika, cumin, onion powder, pepper, salt, and cayenne to a gallon resealable bag and shake to combine. Then add the chicken breasts to the bag with the spices and shake to coat chicken evenly.
• Heat oil in large skillet over medium-high heat. Cook chicken for about 7 minutes each side, or until cooked through.
• Meanwhile, add avocado, Greek yogurt, lemon juice, garlic powder, salt, and pepper to a blender or food processor and blend until smooth.
• Serve chicken with avocado sauce. Garnish with sliced green onions, if desired.

Air Fryer Instructions:

• Lightly spray basket with avocado oil.
• Bake at 360˚F/180°C for 8-10 minutes, or until center of chicken reads 158˚F/70°C then let it rest in foil for 5 minutes to finish cooking through.

Nutrition

Calories: 266kcal | Carbohydrates: 5g | Protein: 39g | Fat: 10g | Sodium: 572mg | Fiber: 2g | Sugar: 1g

Recipe Adapted From: Skinny Mom

FAQs for Blackened Chicken with Avocado Cream Sauce

Can I make this recipe dairy-free?
Yes—swap Greek yogurt for coconut yogurt in the avocado sauce.

Is this spicy?
It can be! Start with a pinch of cayenne for mild. The avocado crema tempers heat.

Can I use chicken thighs?
Yes—boneless, skinless thighs work well. Increase cook time slightly and still target 165°F.

What’s the best oil for searing?
Olive oil works; for higher heat, use avocado oil or light olive oil.

How do I prevent avocado sauce from browning?
Use fresh lime juice and press plastic wrap directly onto the surface; refrigerate up to ~24 hours.

💬 What Readers Are Saying

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