sheet pan cajun chicken with roasted veggies

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Saucy Cajun chicken alongside roasted veggies made on a sheet pan. Healthy, low carb, easy and super flavourful chicken dinner under 45 minutes.

 

sheet pan cajun chicken

 

This month we are keeping the recipes on the lighter side with healthiness in mind. This sheet pan cajun chicken is made with lean chicken coated in saucy cajun spiced yogurt, and olive oil. The cajun seasoning is made from scratch using paprika, oregano, thyme, cayenne pepper, red pepper flakes and black pepper. I have also added thin slices of garlic into the marinade for freshness.

for the veggies,

In this sheet pan chicken dinner, the veggies are zucchini, orange bell pepper, red onion and carrots. This gluten-free chicken dinner is healthy, with perfectly cooked veggies, caramelized onions, and irresistible flavours.

 

cajun chicken dinner

things you will need,

To make this sheet pan cajun chicken dinner, you will need only one bowl and a rimmed sheet baking pan. This is probably one of the easiest chicken dinners with super easy cleanup. The best part is, all the ingredients are naturally gluten-free, so you don’t have to worry about getting special gluten-free ingredients.

 

healthy chicken dinner

the recipe details,

In this recipe the chicken is spiced with cajun yogurt marinade, keeping the chicken moist, saucy and plenty flavourful. To prepare the chicken, mix the chicken with freshly made from scratch cajun marinade. While the chicken is marinating, the veggies are partially roasted with olive oil, salt and pepper. Then, the veggies are topped with the chicken pieces and the marinade, and everything is roasted to perfection—nothing to it.

 

sheet pan cajun chicken

 

This gluten-free oven-baked chicken dinner is perfect for any night of the week. If you have 45 minutes, you can make this healthy cajun chicken with roasted veggies dinner. To keep this cajun chicken dish keto friendly, serve it as is. This meal is hearty on its own, but often, I will add this rice side or kale salad with ginger salad dressing, especially for the big appetites!

Ingredients

  • CAJUN MARINADE
  • 1 cup full fat plain Greek yogurt
  • 2 Tbsp. Extra virgin olive oil
  • 2 garlic cloves, thinly sliced
  • 1 tsp. GF paprika
  •  1 tsp. GF oregano
  •  1/2 tsp. GF thyme
  •  1/2 tsp. GF cayenne pepper
  •  1/2 tsp. GF ground black pepper 
  • 1/4 tsp. GF red pepper flakes
  • 1 tsp. Sea salt
  • 1 1/2 lb. Skinless, boneless chicken thighs or breasts, sliced into about 1 1/2 inch thick strips
  • ROASTED VEGGIES
  • 2 medium carrots, cut into 2 inch long pieces
  • 2 medium zucchini, cut into about 1 1/2-inch wide circles
  • 1 yellow bell pepper, sliced into about 3/4-inch wide pieces
  • 1 medium red onion, cut into thin wedges
  • 2 Tbsp. Extra virgin olive oil
  • Sea salt and GF ground black pepper to taste
  • Optional toppings, fresh lemon juice and chopped fresh parsley
  • Note: if you want to simplify this dish you can use 1 Tbsp. GF cajun seasoning to replace the spices
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    Instructions

  • Preheat oven to 425 F
  • Place cajun marinade ingredients with chicken in a large bowl. Stir to combine and set aside
  • Meanwhile, on a rimmed baking sheet, toss the veggies with olive oil and season with salt and pepper. Roast for 10 minutes
  • Remove the veggies from the oven. Place the chicken pieces over the veggies and brush the veggies with leftover marinade. Don't worry if you can't brush all of the veggies. If the marinade is too thick, add a splash of olive oil to the marinade. It should have the consistency of thick gravy
  • Return the pan to the oven and roast for 20 - 22 minutes, shaking the pan halfway to coat the veggies with the seasoning evenly. Then, continue baking until the chicken is fully cooked and starts to brown
  • To serve, drizzle with fresh lemon juice and chopped fresh parsley. Eat and enjoy!
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