Oven baked chicken breasts with homemade cajun spice seasoning. Perfect for quick healthy dinner and meal preps.
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.
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.
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.
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!:)
- 3 - 3.5 lbs chicken breasts, boneless & skinless
- 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
- Preheat oven to 400 degrees F and line rimmed baking sheet with parchment paper or aluminum foil.
- 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.
- 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.
Cajun spice mix thanks to Kitchen Magpie
Servings Per Recipe: 18
Amount Per Serving = 1 chicken strip:
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