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Cajun Chicken Thighs served over cauliflower rice.

Roasted Cajun Chicken Thighs

Katerina | Diethood
Flavorful and juicy oven-roasted chicken thighs prepared with the tastiest cajun rub and served with simple, but delicious cauliflower rice. 
Servings : 6 serves
Prep Time 10 mins
Cook Time 40 mins
Total Time 50 mins


  • 1 tablespoon vegetable oil
  • 6 to 8 (2 pounds, total) bone-in, skinless chicken thighs
  • 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
  • 1/2 tablespoon vegetable oil
  • 4 to 5 cups cauliflower rice
  • salt and fresh ground pepper, to taste
  • sliced green onions, for garnish, optional


  • Preheat oven to 425˚F.
  • Lightly grease a roasting pan with cooking spray and set aside.
  • Heat 1 tablespoon vegetable oil in a large skillet over medium-high heat.
  • In a small mixing bowl combine paprika, garlic powder, onion powder, dried oregano, dried thyme, salt, fresh ground pepper, and cayenne pepper.
  • Pat dry the chicken thighs with paper towel.
  • Spray the thighs with cooking spray and rub the cajun seasoning all over.
  • 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.
  • 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. 
  • Add the cauliflower rice to the warmed oil and cook for 3 to 4 minutes, or until tender, stirring frequently.
  • Remove thighs from oven, garnish with sliced green onions, and serve with cauliflower rice.


  • 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.
  • 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.


Serving: 5 ounces | Calories: 190 kcal | Carbohydrates: 8 g | Protein: 20 g | Fat: 7 g | Saturated Fat: 3 g | Cholesterol: 86 mg | Sodium: 509 mg | Potassium: 648 mg | Fiber: 3 g | Sugar: 2 g | Vitamin A: 420 IU | Vitamin C: 64.3 mg | Calcium: 46 mg | Iron: 1.8 mg | Net Carbs: 5 g

Nutritional info is an estimate and provided as courtesy. Values may vary according to the ingredients and tools used. Please use your preferred nutritional calculator for more detailed info.

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