This Cajun chicken and rice dish is one of those recipes I keep coming back to. It’s a proper one-pan wonder—budget friendly, high in protein, and full of bold, comforting flavours. You don’t need much to make it, and it’s perfect for meal prep or when you want something satisfying with minimal fuss.
Chicken thighs stay juicy and tender, the rice soaks up all the spices and stock, and the sweetcorn adds a pop of sweetness that ties everything together. Not only is this recipe simple, it’s balanced too—with protein, fibre, and complex carbs all in one bowl.
Whether you’re cooking for yourself or feeding a crowd, this is a wholesome dinner that’s guaranteed to deliver big flavour with little effort.
Packed with Protein & Full of Flavour
Each portion of this dish has over 46g of protein, which makes it incredibly satisfying and ideal if you’re looking to support muscle repair, feel fuller for longer, or balance your blood sugar levels throughout the day. Chicken thighs are not only budget-friendly but also a great source of iron, zinc, and B vitamins. Paired with rice and sweetcorn for energy and fibre, and plenty of veggies like onion, celery, and pepper, this is a complete meal that fuels your body and keeps things simple. You’re getting protein, fibre, carbs, and flavour all in one pan—what more could you want?
According to the NHS Eatwell Guide, including lean protein in your meals helps maintain healthy muscles and supports overall wellbeing—so this one ticks all the boxes!
Ways To Enjoy It
- Serve with a side of greens or avocado slices for extra fibre and healthy fats.
- Top with a dollop of Greek yoghurt or a squeeze of lime for freshness.
- Use leftovers in a wrap or burrito for a quick lunch the next day.
Tips
- Use a large pan: Make sure the pan has a lid and is wide enough so the rice cooks evenly.
- Don’t skip browning the chicken: It adds loads of flavour to the final dish.
- Let it rest: Once cooked, cover and rest for 5 minutes before serving to help the rice fluff up.
Swaps
Chicken thighs: Chicken breast works too but will be drier. Thighs are juicier and better for flavour.
Rice: Basmati or long grain work best. Brown rice can be used but will need more liquid and a longer cooking time.
Cajun spice: You can use taco or fajita seasoning instead, or make your own blend with paprika, garlic powder, and cayenne.
Vegetables: Add peas, chopped tomatoes, or spinach if you want to increase the veg.
Storage
Fridge: Store leftovers in an airtight container in the fridge for up to 3 days.
Freezer: Let it cool completely, then freeze in portions. Defrost overnight in the fridge and reheat thoroughly before eating.
More One-Pan Recipes
- One-Pan Marry Me Pasta
- One-Pan Asparagus & Peas Cod
- One-Tray Baked Feta Chickpeas
- 15 Minutes One-Pot Creamy Pasta
One-Pan Cajun Chicken & Rice
Ingredients
- 640 g chicken tights
- 180 g rice
- 1 pepper
- 1 small yellow onion
- 1 celery
- 2 garlic
- 4 tbsp Cajun spice
- 450 ml water 1 chicken stock
- 60 g corns
Instructions
- Sprinkle chicken thighs with salt and Cajun seasoning, mixing well to coat evenly.
- Heat a pan over medium heat and cook the chicken for a few minutes on each side until lightly browned. Remove and set aside.
- In the same pan, add chopped onion, garlic, celery, and pepper. Stir in Cajun spices, rice, stock, chicken, and sweetcorn.
- Cover and let everything cook until the rice is tender and the chicken is fully cooked.
- Sprinkle with chopped coriander and serve