Jamie Oliver Cajun Chicken Tray Bake

Let me tell you about the Jamie Oliver Cajun Chicken Tray Bake. It’s one of those dishes that sounds like a weeknight fix—but when you make it? It tastes like you’ve been cooking for someone special. Warm, smoky, a little tangy. Chicken that falls apart if you even look at it too long. The rice catches every last drop of the pan juices. It’s messy. It’s perfect. I wasn’t expecting to fall for it like this. Inspired by Jamie Oliver, of course.

Ingredients Needed

• 2 red onions
• 3 peppers—any mix of colors, the brighter the better
• 4 chicken legs, bone-in, skin crackling if you do it right
• 1 heaping tablespoon of Cajun seasoning
• 4 garlic cloves, skin on
• A good splash of olive oil
• A little red wine vinegar, about a tablespoon
• 1 cup of basmati rice (roughly 300g)
• 4 generous spoonfuls of natural yogurt
• Optional—but why not?—extra virgin olive oil to finish

How To Make Jamie Oliver Cajun Chicken Tray Bake

1. Start with heat. 200°C in the oven—about 400°F. The kind of warmth that makes the kitchen feel like a good place to be.
2. Get into your onions. Rip them into halves, maybe quarters if they’re massive. No finesse, just get them in the tray. Same goes for the peppers—tear, don’t slice. You want big, uneven chunks that roast like they mean it.
3. Throw in your chicken legs. Nestle them between the veg like they’re settling in for a nap. Sprinkle the Cajun seasoning like you’re painting with spices. Garlic goes in whole, papery skin and all. It’s going to mellow out in the oven.
4. Pour in the olive oil and vinegar. Not measured to the dot. Just enough to coat things. Toss it all with your hands. Get messy. Make sure that chicken’s skin is facing up—trust me.
5. Into the oven. 40 minutes. Don’t peek. Just let it happen.
6. Boil your kettle—because you’re not making plain rice here. After 40 minutes, tray comes out. The garlic? It’s collapsed. Squish it right into the hot tray juices with the back of a spoon. The smell… it clings to your fingers.
7. Now, the rice. Scatter it in, almost like it’s joining the party late. Pour in 600ml of that boiling water, not over the chicken, but around it. It’ll soak up all the flavor if you let it.
8. Foil. Tight as you can. Back in for another 20. The rice swells, the chicken softens. It’s like alchemy.
9. Then it’s done. Or close enough. You’ll know. Plate it up—no fuss. Dollops of yogurt, a twist of pepper. If you’re feeling extra: olive oil on top, green and peppery.

Why I Love This Recipe

It rescued my Tuesday. I threw it together with what was left in the fridge and didn’t expect much. But then it came out smelling like someone else cooked for me. We ate it in silence for a minute, like we owed it that. The kind of food that doesn’t shout. It hums.

Recipe Tips

• Foil should hug the tray like it means business. Don’t let that steam escape.
• Chicken needs to hit 165°F in the thickest part. No guesses.
• Give it a minute or five after baking. Like a good story, it needs a beat before the end.
• Vegetarian, Try butternut squash chunks. Or eggplant if you’re brave.
• Add mushrooms if you’ve got them. They’ll drink up those juices.

How To Store This Jamie Oliver Cajun Chicken Tray Bake

• At Room Temperature: Let it cool. Not too long—two hours max or it starts feeling risky.
• In the Fridge: Airtight container. Keeps for about three days. Maybe four if you’re lucky.
• In the Freezer: Stash it in something freezer-safe. It’ll hold for three months. Longer? Could be fine, but flavors start to fade.

Reheating:

• Oven: 175°C, about 350°F. Covered. Twenty-five minutes.
• Microwave: A few minutes on high. Stir halfway or risk a cold rice middle.
• Stove: Bit of oil, medium heat, stir gently. Don’t rush it.

Nutrition Facts (per serving)

• Calories: 633
• Carbs: 77.6g
• Protein: 34.6g
• Fat: 22.5g
• Sugar: 12.4g
• Fibre: 5.8g
• Sodium: 0.5g

Let’s Answer a Few Questions!

Can I use chicken breasts?
Sure. They’ll cook quicker, though. You’ll have to keep checking or they’ll dry out.

No Cajun seasoning—what now?
Mix some paprika, garlic powder, onion powder, thyme, oregano, cayenne, and pepper. You’ll get close.

Different rice okay?
Yes. Just tweak the water and time. Jasmine works. Long-grain works.

How do I know when the chicken’s ready?
When it gives up. When a fork pulls the meat off without asking twice. Or use a thermometer. 165°F.

Can I add other veg?
Of course. Zucchini, carrots, even a few cherry tomatoes if you’re feeling rogue. Just don’t crowd the tray.

Try More Recipes:

• Jamie Oliver Chicken Lasagne
• Jamie Oliver Corner Shop Curry
• Jamie Oliver Vegetable Crumble