Blackened Chicken with Zucchini and Mushrooms

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This blackened chicken with zucchini and mushrooms is one of my favorite healthy dinners on TikTok. Juicy chicken gets a bold, smoky crust from a homemade blackening seasoning. Then zucchini and mushrooms are seared in the same pan with garlic until they’re golden and caramelized. It’s all piled over fluffy rice for a simple, satisfying bowl.

It’s high in protein, full of veggies and ready in about 25 minutes. It’s perfect for busy weeknights and makes a great meal prep lunch too.

Watch Me Make It

Want to see how it comes together? Watch me make this blackened chicken on TikTok.

Why You’ll Love This Recipe

• Bold flavor: smoky, spicy blackened seasoning with garlicky veggies.
• Healthy and filling: lean protein and plenty of vegetables.
• One pan: the chicken and veggies cook in the same skillet.
• Meal prep friendly: it packs up perfectly for lunches.

Ingredients

For the blackening seasoning:

• 2 teaspoons smoked paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• 1/2 teaspoon black pepper
• 1/4 to 1/2 teaspoon cayenne
• 1 teaspoon salt

For the chicken and veggies:

• 1 1/2 lbs boneless chicken thighs or breasts
• 2 tablespoons olive oil, divided
• 2 medium zucchini, sliced into thick rounds
• 8 oz cremini mushrooms, halved
• 4 cloves garlic, minced
• 1 tablespoon butter
• 1 tablespoon soy sauce or Worcestershire sauce
• Cooked rice, for serving

How to Make Blackened Chicken with Zucchini and Mushrooms

1. Season the chicken. Mix all the blackening spices. Pat the chicken dry, rub it with 1 tablespoon of oil and coat it generously with the seasoning.
2. Blacken the chicken. Heat a large skillet over medium-high heat. Cook the chicken for 5 to 6 minutes per side until deeply browned and cooked through. Let it rest, then slice.
3. Sear the veggies. Add the remaining oil to the pan. Add the zucchini and mushrooms in a single layer and sear for 3 to 4 minutes per side until golden. Sprinkle with a little leftover seasoning.
4. Add the garlic butter. Add the butter, garlic and soy sauce. Toss for 1 minute until fragrant and glossy.
5. Serve. Spoon the rice into bowls and top with the chicken and garlicky zucchini and mushrooms.

Tips for the Best Results

• Get the pan hot. High heat creates that dark, smoky blackened crust.
• Don’t crowd the veggies. Cook in batches so they sear instead of steam.
• Cut thick rounds. Thicker zucchini slices stay tender-crisp.
• Make it low carb. Serve over cauliflower rice instead of white rice.

Storage

Store leftovers in airtight containers in the fridge for up to 4 days. Reheat in a skillet or the microwave.

If you make this blackened chicken with zucchini and mushrooms, let me know in the comments, and follow me on TikTok @biteswithadri for more easy dinners!