Quick 30-minute chicken and veggies flavored with Cajun seasoning, garlic, and olive oil. These flavorful flavor packs are super healthy and make a delicious low-carb dinner.
I’m always in the search for quick and simple dinners that are 30 minutes or less. Foil pack dinners are always a great option when you just want a healthy and quick dinner without the bells and whistles. It’s as easy as combining all the ingredients, folding them in foil and baking. Of course, you can always grill them too if it’s summertime or you have access to a grill.
The result is FLAVORFUL and tender chicken and veggies thanks to the vibrant cajun seasoning. The olive oil and garlic make this flavor-packed dish even better. If you’re trying to lose weight or on a low-carb diet, I suggest you eat the chicken and veggies straight out of the foil with a fork. If you want to make this a complete dinner, I suggest serving with cooked brown rice or quinoa or a side of mashed potatoes.
Foil Pack Cajun Chicken and Veggies
Quick 30-minute chicken and veggies flavored with Cajun seasoning, garlic, and olive oil. These flavorful flavor packs are super healthy and make a delicious low-carb dinner.Print Rate
- 2-3 boneless skinless chicken breasts cut into 1-inch pieces
- 1 large zucchini chopped
- 2 cups broccoli florets
- 1 bell pepper chopped
- 2 cloves garlic minced
- 2 tablespoons olive oil
- 1 teaspoon EACH garlic powder, chili powder, paprika, oregano, salt ground onion (optional)
- 1/4 teaspoon black pepper optional
- Pre-heat oven to 450F. Cut 4 sheet of foil into long rectangles (about 12''x12''). Set aside.
- Combine all the ingredients in a large bowl. Spoon mixture evenly onto the 4 foil sheets. Fold and seal foil.
- Place foil packs on a cooking sheet and bake 20-25 minutes. Serve chicken from foil packets. Be careful when opening packets; steam is trapped inside.
Serving: 1foil pack | Calories: 154kcal | Carbohydrates: 5g | Protein: 13g | Fat: 8g | Saturated Fat: 1g | Cholesterol: 36mg | Sodium: 82mg | Potassium: 427mg | Fiber: 1g | Sugar: 2g | Vitamin A: 1480IU | Vitamin C: 79.7mg | Calcium: 27mg | Iron: 0.8mg
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This recipe is great except for the spices. I highly recommend looking up a Cajun spice recipe and using that. It really helps me and my husband with portion control and losing weight. I am able to prep ahead of time (except for garlic) and marinate the chicken and vegetables in the spices. I substitute broccoli for yellow summer squash since my hubby is not a broccoli fan. It does take 30 minutes to fully cook. But every oven is different.
Asia Gimme Fans says
We are huge GimmeDelicious fans! We generally try a recipe the first time as written and then adapt to our liking the next time. This is the first recipe we’ve been really disappointed with. We found it to be bland and rather soggy and colorless, which was surprising. Honestly, looked NOTHING like the pictures either. Next time we’re going to try it on a sheet pan covered and turn the broiler on at the end for some a more roasted effect.
Question: Can l substitute any cut of chicken?
You can use any boneless cut but I highly suggest breasts!
Can this be frozen and then cooked later? Looking for camping ideas.
I haven’t tried freezing these and I’m not sure how the veggies will hold up!
How much of the mixture should I put in the foil packet to equal 145cal?
Made with steak and added jalapeños, YUMMLY! Thanks for the recipe, it turned out perfect.
Sounds Good. I like foil pack cooking. No dishes!
My fiancé loved it… I baked for 22 mins, the vegetables were very al dente (which is the way my fiancé prefers, but I’m not crazy about), and I felt the chicken was a weird consistency…. my mom told me I should cook the chicken a little first before placing it in the foil… maybe I’ll try doing that next time, and cooking for the full 25 mins
Really good & very easy.
My 9 y/o son, who basically lives on chicken nuggets & pizza, actually ate it. Happy to find a way to serve veggies he’ll eat.
That’s great to hear!!
DELICIOUS!!!! AND, very easy to make!
Hi! I’m excited to try this! I did want to say that I think your sodium calculation in the nutrition area is off. A teaspoon of salt alone is around 2300mg of sodium, so each serving would be around 800mg, not the 82mg you have listed. The only reason I noticed this is because I have to watch my salt intake. Thanks for the recipe!
Family loved this recipe!!! I made a few changes because I was cooking it on the BBQ. I chose less watery vegetables because I couldn’t broil at the end. I added asparagus , broccoli and carrots cut small. I also added some chorizo sausage. I also added more spice because my family is a fan of spicy food.
Dynahsty J says
How would I alter this recipe for steak?
This was super easy to prepare and the flavor was great, however my veggies came out mushy. I took out the oven at 20 mins and the chicken wasn’t done but the veggies were already mush. The only change I made was adding cauliflower. Not sure what went wrong
works! Easy to make ahead and pop in the oven whe you getn home.
Can you use tomato instead of bell peppers?
The tomatoes will become soggy and add a lot of water. I would suggest either skipping the bell pepper or using any other veggies!
25 minutes at 450 and my chicken is still raw
How big did you cut the chicken and did you broil it after? 450 is very high heat and works every time.
Mine came out perfect at 25 min. I tried steak and chicken packs. The steak was better tasting
Hi – Your receipt didn’t mention anything about broiling. Please advise how long to broil. Thank you
Just 30 seconds or until charred!
Anyone else have a problem with the chicken not being cooked?
Yes I’m making it now & after 25 min the chicken was still raw 🙁
Yea I put it in for 25 mins and everything was still raw😢
I added grape tomatoes and marinated my chicken before cooking. It turned out really good, my family even liked all the veggies! Thanks for the recipe!
Elizabeth Alderman says
My husband and I loved this! Great recipe! Will make again and again.
Can you use tomato instead of bell peppers?
Does it matter if the chicken or broccoli is frozen?
Frozen broccoli should work! Just be sure to broil it in the end to avoid soggy broccoli 🙂
How much do you put in each foil packet? 1/2 cup or a whole cup?
It’s really good! I think I will add more veggies next time and more garlic.
Mine came out watery. Maybe from the zucchini. It took all the flavor out of the chicken how can I fix that next time?
Try placing them under the broiler for a few minutes to crisp them up next time!
We drained the water into a sauté pan and added a lot of butter, sant and pepper, and a squirt of tomato paste and made a sauce that we drizzled over the chicken and veggies.
How much Cajun seasoning would you use if you have that?
Sheila Morris says
Can you freeze the extra portions and reheat at a later date?
You can freeze them cooked and heat as needed.
Hey! This was fun to make! Mine also came out very watery. You said broiler? What made it so watery? Great recipe!
Some chicken breasts come pre-injected with extra water so it releases the water while baking but the steam trapped in the foil must have also played da role. I would just broil it well in order to reduce the water content 🙂
Erika Galvez says
Can this be made on the a sheet pan? Without the foil packets. If so how long do you think this needs to be cooked?
Yes, bake 15-20 minutes at 450f.
Can I make this in the crockpot and what would I add so it doesn’t dry up. Like a broth???
I haven’t tried these in the crockpot. The veggies would get soggy and adding a sauce will completely change the recipe.
Th this recipe was not as advertised Cajun. Since making this dish looking somewhat suspectedly at the chili powder part, I’ve found versions that had cayenne and I believe that this recipe is mistaken about chili powder. Furthermore the dish was good but certainly not great my husband was more forgiving than I am. it was actually kind of bland and needed more salt and spices.
As long as I’ve been cooking, I’ve never kept spices or seasonings the exact same as a recipe calls for. You always must adjust seasonings & spices according to each individual cooks taste bud.
Maybe try that next time.
John McMillan says
I live alone is there recipies for 1 person it’s always for 4 to 6 people never for 1
Polina Kolesnikova says
Uhm Just… dIvide the ingredient amount by 4…?
This is deliciuos! Made exactly as written. My husband DOesnt like vegetabLes but he ate every bite!Thank you for The wonderful recipe.
Lisa Webster says
We have tried these and They are delicious.planning a camping trip Would you cook them the same length OF time on the grill?Thanks..
just made this and it is a big hit!
Rochelle hray says
I made this exactly as written and it was SOOOO GOOD. GOING TO TRY IT AGAIN WITH SHRIMP.
This was awesOme! I made it and put it over rice. Very tasty!
Cynthia Brown says
Saw this recipe online and I’m COOKING this tonight for tomorrow’s dinner.
I hope it’S as good as it
Will let you know.
Thanks for the recipe!!