Easy Cajun Chicken and Quinoa
This dish brings together juicy, spiced Cajun chicken with fluffy quinoa and colorful veggies. It’s hearty yet light, packed with protein, and easy to make in under 40 minutes. Great for busy weeknights or healthy lunches.
Time
Prep time: 10 minutes
Cook time: 25–30 minutes
Total time: ~40 minutes
Ingredients
For the Cajun Chicken
1 ½ lbs boneless, skinless chicken breasts (or thighs)
2 tbsp olive oil
1 ½ tbsp Cajun seasoning
½ tsp smoked paprika
Salt & pepper, to taste
For the Quinoa Base
1 cup quinoa, rinsed
2 cups chicken or vegetable broth
1 tbsp olive oil
1 red bell pepper, diced
1 zucchini, diced
1 cup corn kernels (fresh, frozen, or canned)
2 garlic cloves, minced
½ tsp Cajun seasoning
Juice of ½ lemon
Garnishes
Fresh parsley or cilantro, chopped
Lime wedges
Avocado slices
Instructions
Cook Quinoa
Rinse quinoa well.
In a pot, combine quinoa with broth. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes until fluffy. Set aside.
Cook the Chicken
Pat chicken dry, rub with olive oil and Cajun seasoning.
Heat a skillet or grill pan over medium-high heat. Cook chicken 5–6 minutes per side (until golden and cooked through, internal temp 165°F/74°C).
Rest 5 minutes, then slice.
Sauté Veggies
In a large skillet, heat olive oil. Add garlic, bell pepper, zucchini, and corn. Cook for 5–6 minutes until softened.
Stir in cooked quinoa, season with Cajun seasoning, salt, pepper, and lemon juice.
Assemble
Spoon quinoa-veggie mix into bowls.
Top with sliced Cajun chicken.
Garnish with parsley, lime wedges, or avocado.
Notes & Tips
Homemade Cajun seasoning: Mix 2 tsp paprika, 1 tsp garlic powder, 1 tsp onion powder, 1 tsp oregano, 1 tsp thyme, ½ tsp cayenne (optional), ½ tsp black pepper, and ½ tsp salt.
For a spicier kick → add cayenne or hot sauce.
For meal prep → store chicken and quinoa mix separately for up to 4 days.
Frequently Asked Questions
Q: Can I make this non-spicy?
A: Yes! Use less Cajun seasoning (or a mild version) and skip cayenne.
Q: Can I bake the chicken instead of pan-frying?
A: Yes — bake at 400°F (200°C) for 20–22 minutes until cooked through.
Q: Can I swap quinoa with something else?
A: Brown rice, couscous, or farro all work well.
Nutritional Information
Calories: ~420
Protein: 38g
Carbs: 34g
Fat: 14g
Fiber: 6g