Pan-Seared Chicken with Cajun Spice and Roasted Vegetables

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

Juicy pan-seared chicken breasts seasoned with a smoky Cajun spice blend, served alongside oven-roasted seasonal vegetables for a balanced dinner. This american-inspired chicken (gluten free) ready in about 40 minutes pairs olive oil, Cajun seasoning, salt for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 420 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 15 min Cook: 25 min Serves 2 American cuisine 420 cal/serving
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Ingredients

Instructions

  1. Step 1: Preheat your oven to 425°F. In a large bowl, toss 2 sliced carrots, 1 sliced zucchini, and 1 chopped red bell pepper with 1 tbsp olive oil, 1/2 tsp salt, 1/4 tsp black pepper, and 1 tsp chopped fresh thyme. Spread evenly on a baking sheet and roast for 20 minutes until tender and slightly caramelized.
  2. Step 2: Meanwhile, pat dry 2 boneless skinless chicken breasts. Rub each with 2 tsp Cajun seasoning evenly on both sides.
  3. Step 3: Heat 2 tbsp olive oil in a large skillet over medium-high heat until shimmering. Add the chicken breasts and sear for 5-6 minutes per side until the internal temperature reaches 165°F and the outside is golden brown.
  4. Step 4: In the last minute of cooking, add 2 minced garlic cloves to the pan and sauté until fragrant, about 30 seconds, spooning the garlic oil over the chicken.
  5. Step 5: Remove chicken from heat and let rest for 5 minutes before slicing. Serve sliced chicken alongside the roasted vegetables.

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Frequently asked questions

How long does Pan-Seared Chicken with Cajun Spice and Roasted Vegetables take to make?

Total time is about 40 minutes (15 min prep + 25 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Pan-Seared Chicken with Cajun Spice and Roasted Vegetables?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep olive oil from drying out.

Can I substitute ingredients in Pan-Seared Chicken with Cajun Spice and Roasted Vegetables?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Pan-Seared Chicken with Cajun Spice and Roasted Vegetables for a different number of people?

The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Pan-Seared Chicken with Cajun Spice and Roasted Vegetables gluten free?

Yes — this recipe is tagged gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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