Cajun Chicken & Crispy Potatoes: Your New Favorite Balanced Dinner

Rooted flavor. Balanced fuel. Fast cleanup.

Let’s face it: you’ve got goals, a full calendar, maybe a workout or two, and you're still expected to cook dinner?

That’s why meals like this exist in the Protein & Planks Studio™ world — not just for flavor (though the Cajun crust and crispy potatoes are 🔥), but because they hit your macros, support your metabolism, and taste like something you’d eat whether or not you were focused on wellness.

This isn’t grilled chicken and steamed broccoli.
This is juicy Cajun-spiced chicken thighs, crispy baby potatoes, and roasted carrots glazed in a healthy teriyaki sauce made with coconut aminos and sesame oil.
The whole thing cooks on one sheet pan, it’s packed with protein, and it satisfies you on every level — body, mind, and mood.

Let’s make it.

🍴 Why This Meal Works

Busy women need more than quick.
You need something that fuels your strength, supports your cycle, balances your blood sugar — and actually tastes good.

This dinner delivers:

• 45g of protein to support muscle, mood, and metabolism

• Slow-digesting carbs for long-lasting energy

• Clean fats to support your hormones

• Spices that support digestion, reduce inflammation, and boost flavor

• A sweet-savory balance that feels comforting and crave-worthy

It's a meal you can come back to week after week and never get bored — especially when you make your own Cajun spice blend (I'll show you how below).

🛒 What You’ll Need (Serves 2)

🔥 For the Chicken & Potatoes:

• 4 boneless, skin-on chicken thighs

• 1 tbsp olive oil

• 2 cups baby potatoes, halved

• 2 tsp homemade Cajun seasoning (below)

• 1 tsp garlic powder

• Sea salt + cracked pepper to taste

🥕 For the Roasted Carrots + Teriyaki Glaze:

• 1½ cups baby carrots

• 1 tbsp coconut aminos

• 1 tsp toasted sesame oil

• 1 tsp rice vinegar

• ½ tsp minced garlic

• ½ tsp grated ginger

• Optional: pinch of red pepper flakes or honey for balance

🌶 Clean Homemade Cajun Seasoning

(no sugar, no fillers — just flavor)
Makes ~¼ cup:

• 1 tbsp smoked paprika

• 2 tsp garlic powder

• 2 tsp onion powder

• 1½ tsp dried oregano

• 1½ tsp dried thyme

• 1 tsp sea salt

• 1 tsp cracked black pepper

• ½ tsp cayenne pepper

• ½ tsp red pepper flakes (optional)

Mix and store in a sealed jar for up to 6 months.

👩‍🍳 Step-by-Step: Sheet Pan Dinner

1. Preheat your oven to 425°F.

2. In a large bowl, toss chicken thighs and halved potatoes with olive oil, Cajun seasoning, garlic powder, and salt.

3. Spread evenly on a sheet pan and roast for 15 minutes.

4. While that cooks, whisk your teriyaki glaze and toss it with the carrots.

5. Add the glazed carrots to the pan. Return to oven for another 15 minutes, or until chicken is fully cooked and potatoes are golden.

6. Optional: Broil the last 2–3 minutes for extra crisp.

7. Plate it up. Spoon leftover glaze from the pan over the chicken. Add a sprinkle of flaky sea salt if you’re feeling fancy.

🔥 Macros (per serving):

• Calories: ~530

• Protein: 45g

• Fat: 30g

• Carbs: 22g

💡 Tips from the Studio:

• More protein? Add a fried egg on top or serve with a cup of bone broth.

• No potatoes? Try roasted parsnips, cauliflower, or turnips.

• Want it spicy-sweet? Add a drizzle of hot honey or a squeeze of fresh lime.

• Meal prep it: This stores well in glass containers and reheats beautifully.

💬 Rooted Nourishment for Real Life

You don’t need fancy ingredients or a private chef to eat like a powerhouse.
You just need real food, solid seasoning, and a recipe you can trust.

This Cajun Chicken dinner checks every box. It gives you the strength to lift, the nourishment to restore, and the kind of flavor that keeps you coming back.

This is what we do inside the Protein & Planks Studio™ — balance your life without watering it down.
Eat well. Train hard. Live rooted.

Yield: 2

Author: Laura Paquin

Print

With ImageWithout Image

Cajun Garlic Chicken Thighs with Teriyaki-Roasted Carrots & Crispy Potatoes

This is juicy Cajun-spiced chicken thighs, crispy baby potatoes, and roasted carrots glazed in a healthy teriyaki sauce made with coconut aminos and sesame oil.

The whole thing cooks on one sheet pan, it’s packed with protein, and it satisfies you on every level — body, mind, and mood.

Prep time: 10 MinCook time: 30 MinTotal time: 40 Min

Ingredients

For the Chicken & Potatoes:

• 4 boneless, skin-on chicken thighs (about 5 oz each)
• 1 tbsp olive oil
• 2 cups baby potatoes, halved
• 2 tsp Cajun seasoning (See recipe here)
• 1 tsp garlic powder
• Sea salt + cracked pepper

For the Roasted Carrots + Teriyaki Glaze:

• 1½ cups baby carrots
• 1 tbsp coconut aminos
• 1 tsp toasted sesame oil
• 1 tsp rice vinegar
• ½ tsp minced garlic
• ½ tsp grated ginger
• Optional: pinch of red pepper flakes or raw honey for heat/sweet

Instructions

1. Preheat oven to 425°F (218°C).
2. In a bowl, toss chicken thighs with olive oil, Cajun seasoning, garlic powder, salt, and pepper.
3. Arrange potatoes on a baking sheet with the chicken. Roast for 15 minutes.
4. Meanwhile, whisk together teriyaki glaze ingredients.
5. Toss carrots in the glaze and add to the pan after 15 minutes. Roast everything for another 15 minutes, until chicken is cooked through (165°F) and skin is golden.
6. Optional finish: Broil for 2–3 minutes for extra crispiness.
7. Serve hot with extra glaze drizzled over the carrots and chicken.

Notes

Tips:

• No potatoes? Sub with roasted parsnips or turnips.
• Want it leaner? Use skinless chicken thighs or chicken breast, but you’ll lose that golden crisp.
• Craving more veggies? Toss in bell peppers or broccoli with the carrots.

Nutrition Facts

Calories

530

Fat

30 g

Carbs

22 g

Protein

45 g