Oven-Baked Cajun Chicken

In this easy 40-minute Cajun chicken recipe, tender chicken is coated in a bold, flavorful spice rub, then baked in a hot oven until perfectly juicy.

Course Main Course

Cuisine American

Prep Time 15

Cook Time 20

Rest time 5

Total Time 40

Servings servings

Calories 289kcal

1 teaspoon Diamond Crystal kosher salt or ½ teaspoon of any other salt, including Morton kosher salt
½ teaspoon black pepper
2 teaspoons garlic powder
2 teaspoons onion powder
2 teaspoons paprika
1 teaspoon dried thyme
1 teaspoon dried oregano
¼ teaspoon cayenne pepper

Preheat the oven to 450°F. Coat the bottom of a 9 x 13-inch baking dish with oil (ensure it's marked as oven-safe for up to at least 450°F). Place the chicken breasts on a cutting board.
Avocado oil spray, 4 boneless skinless chicken breasts
Use a fork to mix the Cajun seasoning ingredients in a small bowl.
1 teaspoon Diamond Crystal kosher salt, ½ teaspoon black pepper, 2 teaspoons garlic powder, 2 teaspoons onion powder, 2 teaspoons paprika, 1 teaspoon dried thyme, 1 teaspoon dried oregano, ¼ teaspoon cayenne pepper
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.

You can replace the chicken breasts with 2 pounds of boneless, skinless chicken thighs. If you have space to unroll and flatten them in the pan, they will likely be ready after 20 minutes (check with a thermometer). If you leave them rolled, they will likely need 25-30 minutes in the oven, so please loosely cover them with foil after 20 minutes.
The nutrition info is for chicken breasts. Here's the approximate nutrition info for thighs (¼ recipe): 318 calories, 3 g carbs, 45 g protein, 13 g fat, 3 g saturated Fat, 498 mg sodium, 1 g fiber.
Seasonings, especially salt, are guidelines. Adjust to taste.
You can make this dish as mild or spicy as you like by reducing or increasing the cayenne pepper. I typically use ¼ teaspoon. Reduce it to just a pinch (⅛ teaspoon) for a milder flavor. Increase to ½ teaspoon for a truly spicy dish.
There's no need to marinate the chicken before cooking. 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!
You can keep the leftovers in a sealed container in the fridge for 3-4 days. Reheat them uncovered in a 350°F oven until heated through, or eat them cold in a salad.