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No salads today. Happy New Year! Make this 30 minute healthy kickin’ cajun chicken and rice recipe tonight to celebrate!

30 Minute Healthy Kickin' Cajun Chicken and Rice |

Not that I do not love salads, because I do! I have one coming your way, but just not today. I hope you do not mind, but I thought I would ease you guys into January with Gerard family healthy comfort food.


Chicken and rice. It is honestly more comforting to me than a lot of really cheesy, heavy dishes. It’s just what I grew up on, so I think I can come up with probably like a million different ideas involving chicken and rice.

30 Minute Healthy Kickin' Cajun Chicken and Rice |

Anyway, I was this close (as I pinch my fingers together like you can actually see me or something) to posting a salad today, but then I stopped myself. I figured probably everyone and then some would be posting salads today. It is January second and everyone knows the diets start today.

Personally, I do not diet – exercise, moderation and healthy lifestyle changes are more my style. Therefore, my New Year’s goal is simply to create a killer year of food for you guys. A year that includes one delicious recipe after the next. I hope that many will be healthy and delicious, and that others are super indulgent and over the top, because let’s be honest, you know I love those. But mainly, I hope most will be colorful, homemade, simple and easy meals that you guys will all want to create. Meals that you will enjoy making and that will be even more enjoyable to eat.

I am not a New Year’s resolution person at all, but I love setting goals and my number one goal this year – create amazing recipes!

30 Minute Healthy Kickin' Cajun Chicken and Rice |

Number two goal?

Well, this one goes right along with number one. Create amazing recipes – with photos that do each recipe justice. Both goals are challenging in their own way, but I do seem to love to stress myself out. I guess it is just what I do.

30 Minute Healthy Kickin' Cajun Chicken and Rice |

Since we are on the topic of recipes and goals, what are your goals for 2014. The one thing you hope to achieve, or at least improve on? Really, we always talk about me and my weird, totally untraditional family. So let’s get to know each other a little, I would love to know a little more about you guys!

And I mean please tell me, what are some of your favorite foods, cooking methods and recipes? Anything you would like to see me cook in this new year?

30 Minute Healthy Kickin' Cajun Chicken and Rice |

Well for now, we are talking chicken and rice.

30 Minute Healthy Kickin' Cajun Chicken and Rice |

Don’t go getting all bored on me yet, chicken and rice doesn’t have to be boring. This chicken and rice is spiced up, stir fried, cajun chicken and veggies tossed together with a mix of basmati and wild rice.

If you are trying to go completely whole grain just use all wild rice, but my family has a serious soft spot for basmati. It is our favorite.

30 Minute Healthy Kickin' Cajun Chicken and Rice |

It is super simple and super quick, but I am coming to realize that not every meal needs to be complex and over the top. It is still a hard thing for me to grasp since I really love a variety of textures, colors and flavors, but like everyone always says, often simple is really all you need.

Especially when life is crazy busy and it is back to work and the real world after two weeks of pure holiday awesomeness.

Ugh. The real world? Yikes.

30 Minute Healthy Kickin' Cajun Chicken and Rice |

30 Minute Healthy Cajun Chicken and Rice.

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 6 servings
Calories Per Serving: 353 kcal

Nutritional information is only an estimate. The accuracy of the nutritional information for any recipe on this site is not guaranteed.



Cajun Chicken and Peppers

  • 1 pound boneless skinless chicken breast cut into bite size pieces
  • 2 tablespoons olive oil
  • 1 tablespoon cajun seasoning
  • 1 tablespoon creole seasoning
  • 1/2 tablespoon brown sugar
  • 1 teaspoon sweet paprika
  • 1 teaspoon pepper
  • 1/2 teaspoon cayenne
  • 1/2 teaspoon dried thyme
  • 2 tablespoons soy sauce
  • 1 large red pepper chopped
  • 1 large orange pepper chopped
  • 1/2 a onion chopped
  • 2 cloves garlic minced or grated
  • 1 ounce can diced tomatoes 14
  • 2 tablespoon fresh parsley chopped, plus more for garnish


  • To start the rice. Add the water to a medium size soup pot. Bring to a low boil and then add the rice and a pinch of salt. Stir to combine and then place the lid on the pot and turn the heat down to the lowest setting possible. Allow the rice to cook ten minutes on low and then turn the heat off completely and let the rice sit on the stove, covered for another 20 minutes (don't take any peeks inside!). After 20 minutes remove the lid and fluff the rice with a fork. Note that rice can cook differently for everyone, this is just what works for me.
  • Meanwhile heat a large skillet on medium high heat and add 1 tablespoon olive oil. In a small bowl combine the cajun seasoning, creole seasoning, brown sugar, pepper, cayenne, sweet paprika and dried thyme.
  • Add the chicken and the spice mixture to the skillet and give it a good toss. Then spread the chicken in an even layer and allow it to cook, without stirring for 2-4 minutes. Then stir the chicken and add the soy sauce, continue cooking another 5 minutes or until the chicken is browned all over and cooked through. Remove the chicken from the skillet and set aside.
  • Add the remaining tablespoon of olive oil to the skillet. Add the red pepper, orange pepper, onion and garlic. Stir fry the veggies for about 5-10 minutes or until the onions are soft. Add the chicken back to the skillet and toss well. Now stir in the diced tomatoes and simmer until almost all the liquid has evaporated. Remove from the heat and add the chicken mixture to the rice. Toss well and serve! Garnish with chopped parsley if desired.


Feel fry to add some shrimp and or spicy andouille sausage!
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30 Minute Healthy Kickin' Cajun Chicken and Rice |

Let’s just dive into these bowls before we start to think about that. K? Awesome.

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  1. 5 stars
    This was super tasty and easy to make. For my family, this was more like 6 servings.

    @Teigan – does this recipe freeze well?


    1. Hey Lyssa,
      Happy Wednesday!! ❄️ I appreciate you making this recipe and sharing your feedback, so glad to hear it turned out well for you! I would freeze without the rice:) xT

  2. Swapped out chicken for hot Italian sausage and shrimp but followed everything else. It was so freakn good!!!

    1. Hi Danielle,
      Thanks so much for giving this recipe a try and sharing your feedback! Love to hear that it was enjoyed!! xTieghan

  3. Hi! First off I love basically all your recipes and they are so esthetically pleasing! I’ve made this so many times and I love it. I was thinking of trying it in the crockpot with chicken thighs so I can have an easy freezer meal on hand what do you think? Just wondering if you Have you tried that? Should it cook 3-4 hours on low? Thank you!

    1. Hey Sierra,
      I have not tried that, but I would do 6-7 hours on low. I hope you love the recipe, please let me know if you have any other questions! xTieghan

  4. Hi Tieghan,
    I LOVE your recipes and found this one by accident while looking for another one of your recipes that was on a video from your site but didn’t mention the recipe for the video.
    I am obsessed with my instant pot and was wondering if this could be adapted to it and if you have tried it?
    You are a beautiful person and have a great website with awesome pictures to boot!!
    Thanks, Tieghan, and hope your week is going well.

    1. Hey Susan!! Try cooking the chicken and rice together on high pressure for 12 minutes. I have not personally tested this so I can say for sure the result, but this is where I would start!! 🙂 Please let me know if you have any other questions. I hope you love this recipe! Thank you!! xTieghan

  5. 5 stars
    I’ve made this recipe for years and we love it so much.

    I’m considering making this for a big group of people this week, but I’d have to make it in the morning for the get together in the evening. What would be the best way to reheat the whole dish?

    In the Dutch Oven or a disposable pan and then in the oven? Stick it in the crockpot and reheat it? Something else?

    1. Hey Emily! I would reheat in the Dutch oven over medium heat. That should work well! Please let me know if you have any other questions. I am so glad you love this recipe! Thank you!! xTieghan

  6. 4 stars
    Just made this recipe. It was quite delicious, but 1/2 teaspoon cayenne is far too much in my opinion. I used 1/4 and it’s still pretty hot. We’re a household that likes heat, but this was kickin. I also only used 1 Tablespoon of soy sauce as it seemed salty enough. Overall, good recipe!

  7. 5 stars
    Thank you SO much for this recipe! My husband was craving something specific like this and I didn’t have any “go to” recipes for it. Will definitely make again!! Xoxo

  8. I dߋ trϳst all the ideas you have introduced оn your post.
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  9. This tastes great! However I think next time I make it I’ll only put 1tbsp of soy sauce (2 was too watery) and use grape tomatoes cut in half rather than can diced tomatoes.

    The spices are perfect, and garnishing with parsley makes all the flavor pop!

  10. I just made this for dinner and all I can say is WOW! I added potatoes and broccoli to it. So full of flavor! This one will go into the recipe box for future dinners.