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5 from 7 votes
Cajun Chicken Thighs served over cauliflower rice.
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Roasted Cajun Chicken Thighs

5 5 5
WW Freestyle: 4
Prep Time10 mins
Cook Time40 mins
Total Time50 mins
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
Servings: 6 serves
Calories: 190

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 

  • 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.

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*
Fat 7g11%
Saturated Fat 3g15%
Cholesterol 86mg29%
Sodium 509mg21%
Potassium 648mg19%
Carbohydrates 8g3%
Fiber 3g12%
Sugar 2g2%
Protein 20g40%
Vitamin A 420IU8%
Vitamin C 64.3mg78%
Calcium 46mg5%
Iron 1.8mg10%
* Percent Daily Values are based on a 2000 calorie diet.
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