Cajun Chicken - Healthy Recipes Blog (2024)

You'll only need a few simple ingredients to make this Cajun chicken recipe. The exact measurements are included in the recipe card below. Here's an overview of what you'll need:

• Avocado oil spray: This oil has a neutral flavor and a high smoke point, making it an ideal cooking oil.
• Chicken breasts: Try to find ones that aren't too big - 8 ounces per piece is perfect. Cooking bigger ones in a hot oven is a bit more challenging, although it can be done, as I explain below.
• Cajun seasoning: Homemade or store-bought. If using store-bought, check the ingredients list to ensure no sugar was added.

The detailed instructions for making this recipe are listed in the recipe card below. Here are the basic steps:

Use a fork to mix the Cajun seasoning ingredients in a small bowl. Rub the seasoning into the chicken on both sides.

Place the coated chicken pieces in a greased baking dish. Spray their tops with oil. Be generous with the oil - it protects the chicken from drying out and the herbs from burning in the hot oven.

Bake the chicken in a preheated 450°F oven until it reaches an internal temperature of 165°F in the thickest part. Depending on how hot your oven runs and the size of the chicken pieces, this should take 20-30 minutes. Check the chicken periodically after the first 20 minutes. If the tops are becoming too dark, cover them loosely with foil.

Once cooked through, place the chicken on a cutting board, cover it loosely with foil, and allow it to rest for 5 minutes before slicing and serving.

In this recipe, I use the same technique I always use when baking chicken breasts. Baking them at a high temperature for a short time is the best way to keep the chicken from drying out. It ensures the chicken remains juicy.

However, if your chicken breasts are bigger than 8 ounces each, you'll need to bake them for as long as 30 minutes instead of just 20 minutes.

If that is the case, loosely cover them with foil after the first 20 minutes. This will prevent the tops from scorching in the hot oven. Cajun spices are delicious, but they can burn easily.

What is Cajun seasoning?

Cajun is a seasoning blend that originated in Louisiana. There are several variations, but many blends include garlic and onion powders, paprika, thyme, oregano, and cayenne pepper.

Is this a spicy dish?

How spicy you make it is entirely up to you. I use ¼ teaspoon of cayenne pepper for four chicken breasts. This is not very spicy (at least not to my palate). If you like heat, you can use ½ teaspoon of cayenne.

Should I marinate the chicken before cooking?

There's no need for that. One of the things I love about this recipe is how easy and quick it is. Rub the chicken with the spice blend, bake, and serve!

This is such a versatile main dish. You can serve it with anything. But since I bake it in a 450°F oven, I often serve Cajun chicken with a side that I can cook in the same oven, such as:

• Buffalo cauliflower
• Carrot chips
• Roasted bell peppers
• Eggplant chips
• Roasted okra
• Roasted zucchini
• Roasted eggplant

You can keep the leftovers in the fridge, in a sealed container, for 3-4 days. I keep them in glass containers:

Gently reheat the leftovers, covered, in the microwave at 50% power. Or eat them cold! I like to make myself a lunch plate of cold sliced Cajun chicken, fresh-cut veggies, and quick pickles. I also like using them in this chicken Cobb salad, as shown in the image below:

The advantage of enjoying the leftovers cold is that you don't risk drying the chicken when you reheat it.

Cajun Chicken

In this easy 40-minute Cajun chicken recipe, the chicken is coated in a delicious rub and baked in a hot oven until perfectly juicy.

Servings: 4 servings

Calories: 293kcal

Add Your Own Notes

Nutrition per Serving

Serving: 1chicken breast | Calories: 293kcal | Carbohydrates: 2g | Protein: 56g | Fat: 6g | Saturated Fat: 1g | Sodium: 425mg | Fiber: 0.7g