Easy Whole30 7-ingredient Chicken Rub
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7-Ingredient Whole30 Chicken Rub - Nut-free, egg-free, stove/airfryer/grill. 5 minutes prep, 10-15 minutes cook time

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*.

7-Ingredient Whole30 Chicken Rub - Nut-free, egg-free, stove/airfryer/grill. 5 minutes prep, 10-15 minutes cook time

Easy 7-Ingredient Whole30 Chicken Rub

Autumn @wholefoodfor7
Such a quick and easy main dish chicken recipe you can make even on a busy night!
5 from 2 votes
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Course Main Course
Cuisine American
Servings 4 people
Calories 135 kcal

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 pepper
  • 2 medium boneless chicken breast (1-1.5 pounds total), 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
Keyword budget-friendly, dairy-free, easy, egg-free, gluten-free, keto, main dish, nut-free, paleo, whole30
Tried this recipe?Let us know how it was!

7-Ingredient Whole30 Chicken Rub - Nut-free, egg-free, stove/airfryer/grill. 5 minutes prep, 10-15 minutes cook time

3 Comments

  1. 5 stars
    So easy & delicious! I make this regularly.

    Reply
    • WAHOO! I’m so happy this is an easy staple in your home. Thanks for letting me know it is!

      Reply
  2. 5 stars
    Made this for dinner. So good we didn’t need a sauce 😋

    Reply

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