14 comments already!

 

Oven baked chicken breasts with homemade cajun spice seasoning. Perfect for quick healthy dinner and meal preps.

Baked Cajun Chicken Recipe -- Oven baked chicken breasts with homemade cajun spice seasoning. Perfect for quick healthy dinner and meal preps. | ifoodreal.com

This baked cajun chicken is perfect for healthy quick dinners and meal preps. If you are trying to lose weight, or get leaner and see more muscle definition, this Baked Cajun Chicken is perfect for your diet. Chicken breast, the leanest part of the chicken, rubbed with spices to add flavour without calories. And this Homemade Cajun Seasoning that I found at Kitchen Magpie’s blog is literally 20 calories with a small amount of sodium. Salt is another concern in healthy eating but not today.

Baked Cajun Chicken Recipe -- Oven baked chicken breasts with homemade cajun spice seasoning. Perfect for quick healthy dinner and meal preps. | ifoodreal.com

I love making my own spice mixes because I control the ingredients and they are darn cheap. I don’t know about you but I always have various spices on their own and never a mix. So, in the past year I started to make my own – pumpkin pie spice, taco seasoning and now cajun spice.

Have you ever read ingredients list on your Montreal Stake, Greek or Lemon Pepper seasonings?! Go to you pantry right now and tell me below what you have found. Trust me, half of the ingredients you won’t be able to pronounce. No, thank you! Not putting that cr@p into my body.

Baked Cajun Chicken Recipe -- Oven baked chicken breasts with homemade cajun spice seasoning. Perfect for quick healthy dinner and meal preps. | ifoodreal.com

This baked cajun chicken couldn’t be easier. Use the spices you have on hand to make the Cajun Seasoning. You can skip garlic powder or use thyme instead of oregano. Mix the spices together, then sprinkle on top of chicken and toss to coat. Place on a rimmed baking sheet in a single layer and bake. Prep your side and salad in the meantime. Ultimate 45 minute weeknight dinner with lunch leftovers.

And a few words about chicken. 3.5 lbs of chicken might seem like a lot but really for a family of 4 it’s not. It took 36 hours for us and it was gone. Plus it keeps well refrigerated for up to 5 days and is perfect for meal preps. Plus you can freeze the chicken for up to 2 months. You can also cut the recipe in half, no problem.

Baked Cajun Chicken Recipe -- Oven baked chicken breasts with homemade cajun spice seasoning. Perfect for quick healthy dinner and meal preps. | ifoodreal.com

The baked cajun chicken came out juicy, soft and full of flavour. It was delicious and just right. I always buy organic chicken and to me there is no comparison. Non-organic meat tastes way different. The breast meat’s texture reminds me more of a tofu, in a bad way. Too soft, like somebody ground the meat and then glue it back together. Needless to say about the health benefits of it and the environment.

Serve it with a whole grain like quinoa, brown rice or buckwheat. For low carb and high protein meal, serve with salad and/or veggies. Really anything goes with chicken. Even sweet potatoes or organic potatoes. Do you know that potatoes are actually good for you?! Especially with skin on. They gotta be organic though. Well, in my world all food should be organic if possible. Enjoy!:)

Baked Cajun Chicken Recipe -- Oven baked chicken breasts with homemade cajun spice seasoning. Perfect for quick healthy dinner and meal preps. | ifoodreal.com

Baked Cajun Chicken Recipe

Baked Cajun Chicken Recipe

Ingredients

  • 3 - 3.5 lbs chicken breasts, boneless & skinless
  • Cajun Spice:
  • 1 tsp cumin
  • 1 tsp coriander
  • 1 tsp paprika
  • 1 tsp garlic powder
  • 1/4 tsp oregano or thyme
  • 1/4 tsp salt
  • 1/4 tsp freshly ground black pepper

Directions

  1. Preheat oven to 400 degrees F and line rimmed baking sheet with parchment paper or aluminum foil.
  2. Cut chicken breasts into strips with a knife or kitchen scissors (very convenient for no cutting board cleanup). I had 6 large chicken breasts that I cut into 3 strips each lengthwise. Place in a large bowl.
  3. In a small bowl, combine Cajun Spice ingredients and sprinkle on top of chicken. Toss chicken to coat evenly in spices. Lay in a single layer on prepared baking sheet and bake for 30 mins.
  4. Storage Instructions: Refrigerate covered for up to 5 days or freeze for up to 2 months in an airtight container.

Notes

Cajun spice mix thanks to Kitchen Magpie

http://ifoodreal.com/baked-cajun-chicken-recipe/

Nutritional Info

Servings Per Recipe: 18

Amount Per Serving = 1 chicken strip:
Calories: 81.7
Total Fat: 0.7 g
Cholesterol: 36.7 mg
Sodium: 82.7 mg
Total Carbs: 0.3 g
Dietary Fiber: 0.1 g
Protein: 17.4 g
WW Points+: 2

This post may contain affiliate links. When you buy a product I make a small commission without any extra cost to you. In return, you can enjoy free recipes as well as savings on your favourite products. I also shared Clean Eating Ingredients I Buy and Kitchen Appliances +Tools I Use. Please buy local, organic and fair trade whenever feasible.

14 Comments

  1. Amy

    Cajun seasoning is my current obsession! I put it on everything — chicken breast, steamed veggies, in my omelettes… I love how much flavor is packed into it, and that spicy kick is phenomenal. Good luck with your clean eating for abs this week! 🙂

    Reply
    • Olena

      On veggies and omelettes…interesting. Thank you, Amy. So far so good. To see the abs is hard work. I definitely do not struggle much with clean eating but rather I wanna see results now.

      Reply
  2. Regina @ SpecialtyCakeCreations

    I am a big spice lover as well, now at least. When we just got married and I only started cooking pre-seasoned or marinated meats were my saving grace or pre-mixed spices. After traveling Asia and learning so much more about cooking and flavor nuances no pre-mix can do justice 🙂
    This cajun chicken looks delicious!

    Reply
    • Olena

      Not covered and not dry at all because cooked at high T for short period of time. I used to cover many years ago but then chicken comes out boiled and less flavour.

      Reply
  3. Shobelyn

    This looks very delicious. I just cooked chicken with cajun the other day and it was good, but I did not make my own spice. I will try to make my own and see how it goes. Thanks Olena, another great recipe and what a pretty- licious pictures you have here 🙂

    Reply

Trackbacks/Pingbacks

  1.  Baked Cajun Chicken Recipe - RecipeChart.com
  2.  Baked Cajun Chicken | What2Cook
  3.  6 Quick Chicken Recipes |
  4.  Whole 30 – Day 1 Recap | A Healthy Sauce
  5.  Whole 30 Day 2 Recap | A Healthy Sauce
  6.  Delicious Cajun Chicken Recipe | healthycajunmeals
  7.  6 Tasty And Fit Ways To Cook Chicken - Chicken Recipes -

Leave a Comment

  • (will not be published)