Baked Cajun Chicken – Healthy Recipes Blog


A bold Cajun-style seasoning is a perfect way to turn chicken into a delightfully flavorful dish that everyone enjoys.

In this easy 40-minute recipe, chicken breast is coated in a tasty rub, then baked in a hot oven until perfectly juicy.

Four Cajun chicken breasts served in a white baking dish.

I’m always on the lookout for ways to make chicken breasts more interesting. Easy chicken cordon bleu is a huge favorite around here, and so is bacon-wrapped chicken.

I have several more excellent recipes in my arsenal, and this Cajun chicken is definitely one of them. It’s delicious, VERY easy to make, and even the leftovers are great – I especially like them in a salad.

Jump to:

Ingredients

You’ll only need a few simple ingredients to make this tasty 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 oz per piece is perfect. Cooking bigger ones in a hot oven is a bit more challenging, although it can be done.

Cajun seasoning: Homemade or store-bought. If using store-bought, check the ingredients list to make sure no sugar was added.

The ingredients needed to make Cajun chicken.

Instructions

Making Cajun chicken is easy! The detailed instructions are listed in the recipe card below. Here are the basic steps:

You start by coating the chicken breast with a spicy dry rub that you can quickly mix. Or use store-bought Cajun seasoning if you prefer.

Then, spray the seasoned chicken with some oil. This is important – it doesn’t just protect the chicken from drying out in the oven, it also protects the herbs from burning.

Lastly, bake the chicken in a 450F-degree oven until it’s perfectly done – browned on the outside and cooked through on the inside.

A six-photo collage showing the steps for making Cajun chicken.

Expert tip

In this recipe, I use the same baking technique that 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.

Baking in a hot oven for a relatively short time ensures juicy chicken. But if your chicken breasts are bigger than 8 oz each, you’ll need to bake them for longer – as long as 30 minutes instead of 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. The spices we use here are delicious, but they can burn if we’re not careful.

Frequently asked questions

What is Cajun seasoning?

It’s a seasoning blend that originated in Louisiana. There are several variations, but many of these blends include garlic and onion powders, paprika, thyme, oregano, and cayenne pepper.

Is this a spicy dish?

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

Variations

I love this recipe as is and almost always make it as written. But in case you’d like to vary the basic recipe, here are a few ideas for you:

  • Use ghee spray to coat the chicken instead of avocado oil spray. Ghee is very tasty. It has a delightful nutty flavor.
  • As mentioned above, you can make this dish as mild or as spicy as you’d like by reducing or increasing the amount of cayenne pepper you use.
  • Try using smoked paprika instead of regular paprika. It will add an interesting smoky flavor to the dish.

Serving suggestions

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 this dish with a side that I can cook in the same oven, such as:

Storing leftovers

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

Storing Cajun chicken leftovers - the image shows two glass containers with two chicken pieces in each.

Gently reheat the leftovers, covered, in the microwave on 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.

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

Four Cajun chicken breasts served in a white baking dish, topped with parsley.

👩🏻‍🍳 I typically publish a new or an updated recipe once a week. Want these recipes in your inbox? Subscribe! You can unsubscribe at any time.

Recipe card

Cajun Chicken.

Pin Recipe Share on Facebook Print Recipe

Baked Cajun Chicken

In this easy weeknight recipe, chicken breast is coated in a tasty Cajun rub, then baked in a hot oven until perfectly juicy.

Prep Time15 mins

Cook Time20 mins

Rest time5 mins

Total Time40 mins

Course: Main Course

Cuisine: American

Servings: 4 servings

Calories: 293kcal

INSTRUCTIONS

  • Preheat your oven to 450 degrees F. Spray a 9 X 13-inch baking dish with oil. Place the chicken breasts on a cutting board.

  • In a small bowl, use a fork to mix the Cajun seasoning ingredients.

  • Rub the seasoning into the chicken breasts on both sides.

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

  • Bake until the chicken reaches an internal temperature of 165 degrees F in the thickest part. Depending on how hot your oven runs and on the size of the chicken pieces, this should take 20-30 minutes. Check on them 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 plate, cover it loosely with foil, and allow it to rest for 5 minutes before serving.

NOTES

Baking in a hot oven for a relatively short time ensures juicy chicken. But if your chicken breasts are bigger than 8 oz each, you’ll need to bake them for longer – as long as 30 minutes instead of 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. The spices we use here are delicious, but they can burn if we’re not careful.

ADD YOUR OWN NOTES

DISCLAIMERSMost of our recipes are low-carb (or keto) and gluten-free, but some are not. Please verify that a recipe fits your needs before using it. Recommended and linked products are not guaranteed to be gluten-free. Nutrition info is approximate and the carb count excludes non-nutritive sweeteners. Nutrition info may contain errors, so please verify it independently. Recipes may contain errors, so please use your common sense when following them. Please read our Terms of Use carefully before using any of our recipes.

NUTRITION PER SERVING

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

NEVER MISS A RECIPE! I typically publish a new or updated recipe once a week. Want them in your inbox? Subscribe!

Pinterest icon Facebook icon Youtube icon Instagram icon Twitter icon

❤️ Let’s connect! Follow me on Pinterest, Facebook, YouTube, Instagram, or Twitter.





Source link

Leave a Comment

Home  Articles  Disclaimer  Contact Us