Nut-free, egg-free, stove/airfryer/grill. 5 minutes prep, 10-15 minutes cook time. Just chicken + 6 spices (two of which are salt and pepper!) you might already have in your spice drawer make this a slam dunk win!
Chicken rubs are an awesome low-energy meal, or my “oh crap!” meal when it’s suddenly 5pm and I have no plans for dinner and have to be out the door in 30 minutes.
It has just enough kick to be flavorful, but not spicy, as I am sadly a spice wimp. I love it dipped in my homemade ranch or date mustard. Pairing it here with my kale salad and roasted potatoes for a meal that is done in under 30 minutes and is *chef kiss*.
Easy 7-Ingredient Whole30 Chicken Rub
Such a quick and easy main dish chicken recipe you can make even on a busy night!
Ingredients
- 1 1/2 teaspoon paprika
- 3/4 teaspoon salt
- 3/4 teaspoon garlic powder
- 3/4 teaspoon onion powder
- 3/4 teaspoon chili powder
- 1/4 teaspoon black pepper
- 1.5 pounds boneless skinless chicken breast trimmed and cut in half horizontally
- 1 tablespoon olive oil if using stove
Instructions
- COMBINE all spices in a small bowl.
- If using a grill, preheat grill to 450. If using the stove, place a large pan over medium-high heat, adding oil when hot.
- RUB the spice mixture onto the cut, trimmed chicken.
- STOVE: Place chicken on the hot pan. Cook for 5 minutes and then flip and cook on the other side for 5 minutes. Remove pan from heat andcover for 5 minutes, to help retain moisture as it finishes cooking.
- GRILL:Optional, brush grill with olive oil to prevent sticking. Cook 5-6 minutes oneach side, to an internal temperature of 165 degrees. Remove from grill and putin a covered glass container for 5 minutes, this will help it retain moisture.
- AIRFRYER: Cook at 350 for 6 minutes, flipping or stirring once if chicken is overlapping in the airfryer at all. Cook another 6 minutesat 400 degrees.
- Chicken is done when no longer pink in the middle. Cook timewill vary based on the thickness of the chicken used.
Nutrition
Calories: 135kcalCarbohydrates: 1gProtein: 12gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gTrans Fat: 0.1gCholesterol: 36mgSodium: 479mgPotassium: 161mgFiber: 1gSugar: 0.1gVitamin A: 528IUVitamin C: 0.1mgCalcium: 12mgIron: 1mg
Tried this recipe?Let us know how it was!
So easy & delicious! I make this regularly.
WAHOO! I’m so happy this is an easy staple in your home. Thanks for letting me know it is!
Made this for dinner. So good we didn’t need a sauce 😋