Oven-Baked Cajun Chicken
User Reviews
5
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Prep Time
15 mins
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Cook Time
20 mins
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Additional Time
5 mins
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Total Time
40 mins
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Servings
4 servings
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Calories
293 kcal
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Course
Main Course
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Cuisine
American
Oven-Baked Cajun Chicken
Description
Oven-Baked Cajun Chicken delivers a straightforward preparation of chicken breasts rubbed with a balanced Cajun spice mix comprising garlic powder, onion powder, paprika, thyme, oregano, and cayenne pepper. The chicken is placed in a greased baking dish, liberally sprayed with avocado oil to maintain moisture and prevent burning of the herbs in the hot oven set to 450°F. Baking time varies between 20 to 30 minutes depending on breast size, with monitoring to avoid overly darkened surfaces. Tent with foil if needed. Resting the chicken after cooking helps juices redistribute, ensuring a tender bite.
The flavor profile offers a savory, moderately spicy experience with a smoky undertone from the paprika and herbal notes from thyme and oregano. Adjusting the cayenne pepper portion allows tailoring the heat level from mild to more pronounced. This recipe requires no marinating, allowing quick seasoning and cooking without advance preparation.
Once cooled, leftovers store well in the refrigerator for several days and reheat gently in the microwave at reduced power or are served cold in salads. This makes the dish practical for meal prep or quick family meals without sacrificing taste or texture.
Ingredients
- Avocado oil spray
- 4 chicken breast 8 ounces each, boneless skinless
Cajun seasoning:
- 1 teaspoon kosher salt or ½ teaspoon of any other salt, including Morton kosher salt, Diamond Crystal brand
- ½ teaspoon black pepper
- 2 teaspoons garlic powder
- 2 teaspoons onion powder
- 2 teaspoons paprika
- 1 teaspoon thyme dried
- 1 teaspoon oregano dried
- ¼ teaspoon cayenne pepper
Instructions
- Preheat the oven to 450°F. Spray a 9 x 13-inch baking dish with oil. Place the chicken breasts on a cutting board.
- Use a fork to mix the Cajun seasoning ingredients in a small bowl.
- 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 and the herbs from burning in the hot oven.
- Bake until the chicken 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 on 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 plate, cover it loosely with foil, and allow it to rest for 5 minutes before serving.
Notes
- Use avocado oil spray generously to keep chicken moist and protect spices from burning.
- Adjust cayenne pepper quantity to control spiciness level according to preference.
- Rest chicken 5 minutes post-baking to retain juiciness before serving.
- Store leftovers in a sealed container in the fridge up to 3-4 days; reheat gently or serve cold.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 293 kcal
% Daily Value*
| Serving | 1chicken breast | |
| Calories | 293kcal | 15% |
| Carbohydrates | 2g | 1% |
| Protein | 56g | 112% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Sodium | 425mg | 18% |
| Fiber | 0.7g | 3% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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