Spicy Cajun Chicken and Cauliflower Tray Bake

I have been wanting to make my own Cajun spice mix for a while now because I read the label of my store-bought bottle and noticed sugar and other bits I wasn’t too happy about. In the interest of keeping the rest of this dish super-simple, I simply scattered it over cauliflower and inexpensive drumsticks and made a spicy, satisfying traybake that serves 4. If three drumsticks per person seems too much for your daily protein, just keep the extra cooked chicken for lunch the next day. (Leftovers always taste better, don’t they?) The lime and sour cream sauce is a lovely, soothing drizzle over the dish after cooking, so don’t skip it! Perfect with a scattering of finely chopped coriander (that’s cilantro for my USA readers). Enjoy!

– – – – – – PER SERVING – – – – – –
Carbs 7.6g | Fat 40g | Protein 66g
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Spicy Cajun Chicken and Cauliflower Tray Bake

This is an easy one tray bake meal where four people can tuck into spicy drumsticks and cauliflower which have been tossed in my homemade Cajun spice mix. There is also a lovely, soothing sauce to drizzle over just before serving.
Course Main Dish
Cuisine Cajun, General
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings 4

Per serving

Calories: 658kcal | Carbohydrates: 7.6g | Protein: 66g | Fat: 40g


For the Cajun spice mix

  • 2 tsp ground paprika
  • 2 tsp onion powder
  • 1 tsp salt
  • 1 tsp garlic powder
  • 1 tsp dried chili flakes
  • 1/2 tsp smoked paprika
  • generous cracks of freshly ground black pepper

For the chicken and cauliflower

  • 500 g (17.6 oz) cauliflower florets
  • 2 TB (2 TB) olive oil
  • 12 chicken drumsticks

To serve

  • 140 g soured cream
  • 1 lime, juice only
  • small handful chopped coriander


  • Preheat the oven to 180°C (fan oven). This is 200°C for conventional ovens (or 400°F / gas mark 6).
  • Combine all the ingredients for the Cajun spice mix in a little bowl.
  • Trim the cauliflower into even-sized florets - but try not cut them too small. You want them to bake evenly and small pieces tend to burn quicker or cook to nothing.
  • Place the cauliflower into a large bowl and drizzle over the olive oil. Place the chicken drumsticks in a second large bowl. (There is no need to add oil to the chicken.)
  • Scatter half the Cajun spice mix over the cauliflower and the remaining half over the chicken, mixing both bowls of mixture well, ensuring everything is evenly coated.
  • Spread the whole lot out on a large baking tray, ensuring they are lying in a relatively single layer (to ensure even roasting).
  • Cook for 30-35 minutes until the chicken has safely cooked through and the cauliflower is tender.
  • In the meantime, mix the soured cream and lime juice together in a bowl.
  • Serve the chicken and cauliflower with the sauce drizzled over and scatter chopped coriander to garnish.

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Spicy Cajun Chicken and Cauliflower Tray Bake
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Spicy Cajun Chicken and Cauliflower Tray Bake
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Nutritional Information per serving
Calories                        658Kcal / 2753kJ
Fat                                40g
Carbohydrates              7.6g
Protein                          66g


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Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site have been manually and carefully calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The macro calculations are provided as a courtesy to you based on the author's weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count. The author is a chef - not a medical professional - and this website has been designed to provide you with recipe ideas to suit the low carb lifestyle you have discussed with your GP.
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