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Roasted Cajun Chicken Thighs and Cauliflower Rice
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Roasted Cajun Chicken Thighs – Flavorful and juicy oven-roasted chicken thighs prepared with the tastiest cajun rub and served over simple, but delicious cauliflower rice.
This cajun chicken recipe showcases juicy, flavorful thighs with a homemade cajun rub that is out of this world! The thighs are quickly seared to achieve that bit of crispness on top, and finished off in the oven. Riced cauliflower is also added to the same skillet to cook in mouth watering flavorful pan drippings!
It’s the ideal dinner for busy families because it’s just so easy to toss in the oven even on the busiest days. This chicken thighs recipe is also gluten free, low carb, and Keto-friendly.
ROASTED CAJUN CHICKEN THIGHS
You can have truly great chicken thighs every single time; all you will need is 10 minutes active time and some basic pantry ingredients. If roasting is out of the question, grab my recipe for Stove Top Chicken Thighs.
Because we’re making our own cajun seasoning, you might not even need to measure anything out because you don’t have to go with the amounts I listed. That’s just a guide, and you can (should) adjust to your own taste.
- We start with whipping up the cajun seasoning: in a small bowl combine paprika, cayenne pepper, garlic powder, onion powder, dried thyme, dried oregano, salt and pepper.
- Rub the cajun seasoning all over each bone-in, SKINLESS chicken thigh and sear in a hot skillet for 2 minutes per side, or until browned.
- Transfer to a roasting pan and continue to cook for 25 to 30 minutes in a 425˚F preheated oven, flipping the chicken in the last ten minutes of cooking.
- In the meantime, toss some riced cauliflower in the skillet with all the leftover drippings; sauté for 4 minutes, or until tender.
- Remove chicken thighs from oven; garnish with green onions and serve with cauliflower rice.
CAN I USE CHICKEN BREASTS?
I used chicken thighs for this recipe, but I have tried chicken breasts with it, as well, and it is JUST AS GOOD! But, breasts need less cooking time; chicken is cooked through when internal temperature registers at 165˚F. Please use a meat thermometer to check for doneness.
You can follow my recipe for oven baked chicken breasts, but use this cajun seasoning instead of the one I have listed there.
Bone-in Chicken Thighs are extra flavorful because they contain more fat which results in moist and juicy chicken, but I almost always remove the skin. When you’ve got this much cajun flavor, you may not need the extra calories that come from the skin.
Now, let’s get this easy breezy chicken dinner on the table for you and your family. Toss up a green salad, add the cauliflower rice to the plate, and rock on!
MORE CHICKEN THIGHS RECIPES
ENJOY!
TOOLS USED IN THIS RECIPE
Roasted Cajun Chicken Thighs
Flavorful and juicy oven-roasted chicken thighs prepared with the tastiest cajun rub and served with simple, but delicious cauliflower rice.
Course: Dinner
Cuisine: American/Southern, Cajun
Keyword: cauliflower rice, chicken thighs recipe, easy chicken recipe, how long to bake chicken thighs, keto chicken recipes, keto dinner idea, low carb recipe, roasted chicken recipe
Servings: 6 serves
Calories: 190 kcal
Ingredients
- 1 tablespoon vegetable oil
- 6 to 8 (2 pounds, total) bone-in, skinless chicken thighs
FOR THE CAJUN SEASONING
- 2 teaspoons paprika
- 2 teaspoons garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon salt
- 1/2 teaspoon fresh ground pepper
- 1/2 teaspoon cayenne pepper
FOR THE CAULIFLOWER RICE
- 1/2 tablespoon vegetable oil
- 4 to 5 cups cauliflower rice
- salt and fresh ground pepper, to taste
- sliced green onions, for garnish, optional
Instructions
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Preheat oven to 425˚F.
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Lightly grease a roasting pan with cooking spray and set aside.
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Heat 1 tablespoon vegetable oil in a large skillet over medium-high heat.
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In a small mixing bowl combine paprika, garlic powder, onion powder, dried oregano, dried thyme, salt, fresh ground pepper, and cayenne pepper.
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Pat dry the chicken thighs with paper towel.
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Spray the thighs with cooking spray and rub the cajun seasoning all over.
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Sear thighs in the hot oil for 2 minutes per side, or until just browned.
- Transfer chicken thighs to previously prepared roasting pan and cook for 25 to 30 minutes, flipping the chicken over in the last 10 minutes of cooking.
Chicken thighs are done when internal temperature registers at 165˚F. Please use a meat thermometer to check for doneness.
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In the meantime, stir 1/2 tablespoon vegetable oil to the skillet where you seared the chicken. Heat it up over medium-high heat.
Please note: If there's enough drippings left-over in the skillet, you may not need to add any more vegetable oil.
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Add the cauliflower rice to the warmed oil and cook for 3 to 4 minutes, or until tender, stirring frequently.
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Remove thighs from oven, garnish with sliced green onions, and serve with cauliflower rice.
Recipe Notes
WW FREESTYLE POINTS: 4
HOW TO STORE LEFTOVERS
- Refrigerate chicken thighs within two hours of cooking. Make sure that they are completely cooled.
- Store chicken in airtight containers, and refrigerate for up to 4 days.
HOW TO FREEZE COOKED CHICKEN THIGHS
- Transfer completely cooled chicken thighs to an airtight container OR freezer bags.
- Label the bag or container with name and date, and place it in the freezer for up to 3 months.
Nutrition Facts
Roasted Cajun Chicken Thighs
Amount Per Serving (5 ounces)
Calories 190 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 3g 15%
Cholesterol 86mg 29%
Sodium 509mg 21%
Potassium 648mg 19%
Total Carbohydrates 8g 3%
Dietary Fiber 3g 12%
Sugars 2g
Protein 20g 40%
Vitamin A 8.4%
Vitamin C 77.9%
Calcium 4.6%
Iron 10.1%
* Percent Daily Values are based on a 2000 calorie diet.
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Source: https://diethood.com/roasted-cajun-chicken-thighs/
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