Syn Free Cajun Chicken Thighs | Slimming World

These Syn Free Cajun Chicken Thighs are perfect for throwing on the BBQ, eating al fresco, accompanied with a nice glass of wine. The perfect Slimming World BBQ summer treat!

Syn Free Cajun Chicken Thighs - Slimming World

For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff in the blurb 👍

These Syn Free Cajun Chicken Thighs, make the perfect snack, lunch or dinner. I could eat these all day given the choice.

We tend to put the thighs in the marinade, and leave them in the fridge for a couple of days to really take on the flavours.

Syn Free Cajun Chicken Thighs - Slimming World

We have a thing about Cajun spices at the moment, especially when it’s got a kick, but isn’t too spicy.

We squeeze some lemon juice over just before serving to give them that zing. Don’t try them without doing this – you’re missing out if you do!

Syn Free Cajun Chicken Thighs - Slimming World

If you like theseSyn Free Cajun Chicken Thighs, you’ll probably like our Syn Free Creamy Cajun Chicken Pasta, it’s divine!

Soooo creamy, and you can have it on the table in less than 20 minutes. It’s also Syn free, making it the perfect Slimming World pasta dish.

Syn Free Creamy Cajun Chicken Pasta | Slimming World

I digress – back to the Syn Free Cajun Chicken Thighs! We cooked these on the BBQ, but there’s nothing stopping you from cooking them in the oven.

Just make sure when you these Syn Free Cajun Chicken Thighs out of the oven that the juices run clear, or you can cut into them to see the colour of the meat.

Syn Free Cajun Chicken Thighs - Slimming World

We cooked these Syn Free Cajun Chicken Thighs on our Big Green Egg, which is a charcoal BBQ. If you’re cooking on charcoal you will want to cook them on the other side of the grill to where the coals are.

This will ensure that the Syn Free Cajun Chicken Thighs don’t over cook, and retain moisture. Which is exactly what you want.

Which seasoning do you use on these Syn Free Cajun Chicken Thighs?

We used Tesco’s Cajun Seasoning as it’s Syn free, but if you use another just make sure you look up the Syn value.

Syn Free Cajun Chicken Thighs - Slimming World

There are so many that contain sugar, and these will most probably be Synned. You can never be too careful! Sugar also makes its way into curry powders, and blends – the lesson is, always check the label.

What Chicken should I use for these Syn Free Cajun Chicken Thighs?

We use boneless chicken thighs from Protein Food Shop. They are big, juicy and some of the best thighs we’ve ever had.

Syn Free Cajun Chicken Thighs - Slimming World

It’s so nice to have an online butcher, who actually cares about their customers as well as where their meat is sourced from.

These boneless chicken thighs don’t smell at all (they haven’t been vac-packed) and are fresh NOT frozen.

You should check out our Protein Food Shop hampers. So much cheaper than the supermarket!


Why not try these other Slimming World BBQ Ideas?

We’ve got lots of Slimming World BBQ ideas for you, check them out now!

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Want to save these Syn Free Cajun Chicken Thighs for later? Pin it to Pinterest!

Syn Free Cajun chicken Thighs - Sliming World | Syn Free Slimming World | 8 Weight Watchers Smart Points | 106 Kcal |

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The book will be released on the 21st March 2019, and if you pre order now you won’t be charged until it’s released.

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Syn Free Cajun Chicken Thighs | Slimming World

Votes: 8
Rating: 4.88
Rate this recipe!


Prep Time

Cooking Time

People 10 Minutes 30 Minutes



Slimming World 

160kcal 8

Smart Points (Flex/Freestyle)



Per People Per People Per People
Suitable For Freezing icon Gluten Free icon
Please don't take a screenshot. These recipes are updated often!
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  1. Skin the chicken thighs by pulling off the skin. You might need some kitchen roll to help you grip and pull
  2. Put all the ingredients in a non-reative bowl (except the lemon juice) and mix well. Cover with cling film and place in the fridge for up to 24 hours
  3. Cook at 200°C or on a BBQ for for 20-30 minutes. Make sure they're cooked, by making sure the juices run clear
  4. Drizzle with the lemon juice & enjoy!

If you make this recipe, snap a pic and hashtag it #pinchofnom — We love to see your creations on InstagramFacebook, & Twitter!


We use a fan assisted oven for all of our recipes. Need help converting the temperature for your oven? 

Click here for our oven temperature conversion guide.

This recipe can be frozen, but please remember to do the following;

- Freeze it as soon as it is cold enough.
- Use a container or bag that is suitable for freezing.
- Defrost thoroughly before reheating (you can use the defrost setting on your microwave.)
- Make sure it is piping hot all the way through before serving.

If making this recipe Gluten Free please make sure to check the ingredients that you’re using

Especially things such as; 

- Stock cubes
- Soy sauce - substitute with Tamari.
- Worcestershire sauce - substitute with Henderson’s Relish.
- Etc.


Syn values given are correct at time of writing but may not always be accurate.

This website is UNOFFICIAL and in NO WAY part of or representative of Slimming World. 

We aren’t trained by Slimming World nor authorised to give Slimming World advice. Any advice given here should not replace the advice of your Slimming World consultant.

Ideally, you should check with Slimming world for the most up to date Syn values using official resources such as; the Syns calculator, Syns Online on LifelineOnline or by calling the Syns Hotline on (0906) 851 8518.

Although attempts to provide accurate nutritional information, these figures should be considered estimates. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. Under no circumstances will be responsible for any loss or damage resulting for your reliance on nutritional information.

We kindly ask that you share this recipe via the share buttons and not via screenshots. 

As our recipes change often in accordance with syn value changes, we want to ensure that they're as accurate as possible at all times. 

If you use or re-create our recipes we kindly ask:

  • That you credit us by not only screenshot but linking to our original recipe post
  • You don't reproduce the recipe in full

  1. My husband loves chicken on the bone. He said that this was some of best hes ever had.

    I think it might be have been particularly nice as it was in the oven with potato wedges, giving the oven more moisture. Regardless we’ll be having it again. Its a cheap cut and took about as long as it takes to take the yogurt out of the freezer. Result!

    1. Hi Ciara
      As long as you remove the skin from the chicken breasts, it will still be Syn free. The cooking times may vary, as the meat will be a different thickness. Just check that it’s fully cooked before serving. 🙂

    1. Hi Hayley
      If you have a read through the recipe blurb before you scroll down to the recipe card, we explain that we mix everything and marinate the chicken. 🙂

  2. Hi, could you use quark instead of yogurt? Only I have some in the fridge already but no yogurt. Save me a trip to the shop. 🤣 Thanks in advance for your help, Sarah.

      1. Hey, I use quark, works just as well I think, just use a tad less than I would yoghurt. Always have quark in the house! Rarely yoghurt! X

    1. Hi Astra
      You can use fat free fromage frais, which is Syn free. It’s a bit thicker than natural yogurt, so you’ll need to ensure that the chicken is completely coated with the marinade. 🙂

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Slimming World Recipes
A blog started by 2 chefs on their Slimming World journey, evolving into an epic adventure shared by many!