Cajun Chicken Thighs

  • 10MINS
  • 30MINS
  • Serves 4
  • 347KCAL

Our delicious, slimming-friendly Cajun Chicken Thighs can be enjoyed when counting calories or following plans like Weight Watchers!

  • Batch Cook
  • Everyday Light
  • Fakeaways
Easy Peasy Cajun Chicken Thighs

NutritionPer Serving

  • Calories347
  • Carbs3.4g
  • Protein57g
  • Fat11g
  • Saturates2.8g
  • Sugars1g

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 to know in the blurb!

These delicious, Cajun Chicken Thighs are slimming friendly and can be enjoyed if you’re counting calories or following a plan like Weight Watchers.

Our Cajun Chicken Thighs are perfect for throwing on the BBQ and eating al fresco with a beautiful glass of wine – they really are a fantastic summer treat!

We love our food with a little bit of a spice kick and a squeeze of lemon juice over these thighs helps to give them an extra zing.

Although we’ve cooked these thighs on a BBQ, you can also cook them in the oven and enjoy them for lunch, as a snack or even for dinner!

What diets are these Cajun Chicken Thighs suitable for?

This Cajun Chicken Thighs recipe is suitable for gluten free diets.

It can be made dairy free as long as you swap out the following ingredients for dairy free versions;

  • 0% yoghurt

Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.

Do you need any special ingredients to make Cajun Chicken Thighs?

This post contains affiliate links. Find out what this means.

We cooked these 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 opposite side of the grill to where the coals are.

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

We used Tesco’s Cajun Seasoning for our Cajun Chicken Thighs, but if you use another then just make sure that you look up the calories and Points etc as they can vary!

We love hearing from you, submit any tips or tricks you have for this dish and we’ll review them and add some of them here. Just click here.

SEND US a HINT & TIP, Or QUOTE for this recipe

we have your picture

The process

  • Check Now we have your Hint & tip
    we’ll check them over.
  • Review We’ll review your Hint & Tip, and see if its suitable to use on the website.

Your details

  • Name: %name%
  • Recipe: %recipeName%


Your “QUOTE”


Due to the large number of submissions we recieve we’re afraid we’ll only inform you if we use it on the Recipe page - then we’ll send you some swag…

(Please remember others may of had the same idea as you!)


How many calories are in these Cajun Chicken Thighs?

There are 347 calories per portion in these Cajun Chicken Thighs, which means they fall into our Everyday Light category.

These Cajun Chicken Thighs are perfect if you’re following a calorie controlled diet and fit well with any one of the major diet plans such as Weight Watchers.

As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.

Step 1

Skin the chicken thighs by pulling off the skin. You might need some kitchen roll to help you grip and pull.

Step 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.

Step 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.

Step 4

Drizzle with the lemon juice and enjoy!

What could I serve with these Cajun Chicken Thighs?

These Cajun Chicken Thighs are perfect when served for lunch or as a snack, but we especially love them served as a light dinner alongside the following accompaniments:

Greek Salad
Easy Peasy
  • 10MINS
  • 94KCal
Mexican-Style Slaw
Easy Peasy
  • 10MINS
  • 85KCal
Pineapple Salsa
Easy Peasy
  • 10MINS
  • 47KCal

How do you know when these Cajun Chicken Thighs is cooked?

You’ll need to cook these for around 20 – 30 minutes or until the chicken is cooked and the juices run clear.

Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.

How long can you keep these Cajun Chicken Thighs in the fridge?

Once you’ve put it out, ideally you should eat it within 4 hours.

If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of Cajun Chicken Thighs in the fridge for approximately 3 days or so.

Can I freeze these Cajun Chicken Thighs?

Yes you can! 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.

Don’t forget to add a label with what it is, and on what date you put it in the freezer!

How do I reheat Cajun Chicken Thighs?

From chilled: Place in a microwave proof container with loosely fitting lid and heat for 2-3 minutes until piping hot.

From frozen: Allow to defrost, and heat covered in the microwave for 1-2 minutes then turn. Cook for a further 1-2 minutes until piping hot.

PRE-ORDER Our NEW cookbook Air Fryer NOW

Cajun Chicken Thighs

Our delicious, slimming-friendly Cajun Chicken Thighs can be enjoyed when counting calories or following plans like Weight Watchers!
  • Prep Time
    10 MINS
  • Cook Time
    30 MINS
  • KCals 347
  • Carbs 3.4G


  • 8 large boneless chicken thighs
  • 1 tbsp cajun seasoning
  • 1 tbsp 0% fat yogurt
  • 1 tbsp tomato puree
  • 1 lemon juice of

We use a fan assisted oven for all of our recipes. Check out our oven temperature conversion guide.

Please do not screenshot this. Recipes are updated often


  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 and enjoy!

Looking for Slimming World Syns or Weight Watchers (WW) Points?

With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website - referring to your individual plan or advice from your consultant is always going to give the most accurate results.

We agreed with Slimming World to remove their trademarked terms from our website

Find out why here

Love this Cajun Chicken Thighs recipe? Tag us!

PRE-ORDER Our NEW cookbook Air Fryer NOW

If you like these…try these


See what others have to say

MariaWednesday 21st April 2021

Hi, Can I add the lemon juice with the marinade?


    HollyWednesday 21st April 2021

    Hey Maria, we prefer to drizzle the lemon juice over the cooked chicken thighs before serving but if you prefer you cna mix into the marinade. Hope that helps!


Karen ClarkSaturday 20th March 2021

I cooked these for the first time tonight , they were so lovely even my fussy son ate them


    HollyMonday 22nd March 2021

    Hey Karen, so glad you enjoyed this recipe!


LindaThursday 2nd July 2020

Hi could I use chicken breast?


    HollyThursday 2nd July 2020

    Hi Linda, yes you can swap the chicken thighs for chicken breasts but check the chicken is cooked through before serving. Hope that helps!


roseleenFriday 1st March 2019

hi could i use o/o greek yogurt for this please many thanks roseleen


AstraSaturday 19th January 2019

Can you use fromage frais?


    taylorThursday 23rd January 2020

    Luv luv luv this cajun chicken thigh meal. I serve it with a spinach salad and mixed peppers. Luvaleee


      Steve CowderoyTuesday 12th May 2020

      Hi Taylor, so glad you like this recipe, thanks for letting us know.

Sarah BradshawMonday 26th March 2018

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.


    JemmaTuesday 22nd May 2018

    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


DDSunday 18th March 2018

I made this tonight and it was AMAZING 5 Stars
My husband who hates chicken thighs had 5 of them 😀
Great recipe


HayleyThursday 1st February 2018

We mix the ingredients then coat the chicken with the mix?


GraceMonday 8th January 2018

Could youse a Thai 7 spice or Chinese 5 spice on this dish instead of Cajun?


CiaraFriday 3rd November 2017

Hi can you use chicken breast instead of thighs and if so would it still be sun free. Thanks


LouiseSunday 1st October 2017

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!


Join the conversation

Comment or ask our advice

Leave a Reply

Our newsletter

Get the latest pinch