American · Snack
Cajun Chicken Smash Tub
Poached chicken breast smashed with Greek yogurt, Cajun spice, and diced bell pepper served on wholemeal sourdough, a fridge-ready bold Southern American protein snack you scoop and serve all week.
$
15 minsPrep
16 minsCook
31 minsTotal
EasyLevel
Nutrition per serving
485Calories
38gProtein
16gFat
42gCarbs
5gSugar
6gFiber
680mgSodium
73mgChol
Goes well with
Zuccardi MalbecZuccardi Malbec — A medium-bodied red wi...
local
Sweet TeaSweet Tea — A clean, aromatic tea that r...
international
Instructions
1
Prep
Halve 0.5 lemon. Finely dice 0.5 red bell pepper, 1.5 tbsp celery, 1 tbsp red onion. Chop 2 tbsp parsley and 1.5 tbsp chives. Whisk Greek yogurt, mayonnaise, Cajun spice, smoked paprika, thyme, oregano, onion powder, garlic powder, cayenne, lemon juice, salt, and pepper in a bowl until smooth.
2
Simmer
Bring water to gentle simmer with lemon half, 1 bay leaf, 0.5 tsp salt. Add chicken breast, poach at barest simmer 12–14 minutes until internal temp reaches 74°C (165°F). Remove to a plate, rest 5 minutes, then shred finely with two forks.
3
Build
Chill shredded chicken 10 minutes. Add chilled chicken, bell pepper, celery, parsley, chives, and red onion to the Cajun dressing. Smash together with a fork until evenly combined but still chunky. Taste and adjust seasoning with more Cajun spice or lemon juice.
4
Rest
Transfer smash to an airtight container or glass tub. Refrigerate up to 3 days; flavour deepens as spices bloom into the chicken.
5
Plate
Toast 1 slice wholemeal sourdough or warm 1 wholemeal wrap per serving. Scoop roughly 135g smash onto bread. Serve with baby carrots, celery sticks, or sliced cucumber on the side for cooling crunch.
Recipes use AI and Edamam. Always check for allergens before cooking. Spotted something wrong—email us at hello@grubplanit.com.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 250g (8.8 oz) boneless skinless chicken breast
- 0.5 lemon
- 1 bay leaf
- 0.5 tsp fine salt
- 90g (3.2 oz) plain 0% fat Greek yogurt
- 1 tbsp avocado-oil mayonnaise
- 1 tbsp Cajun spice blend
- 1.5 tsp smoked paprika
- 0.5 tsp dried thyme
- 0.5 tsp dried oregano
- 0.5 tsp onion powder
- 0.5 tsp garlic powder
- 0.25 tsp cayenne pepper
- 22ml (1.5 tbsp) fresh lemon juice
- 0.5 medium red bell pepper
- 1.5 tbsp celery
- 2 tbsp fresh parsley
- 1.5 tbsp fresh chives
- 1 tbsp red onion
- 0.25 tsp black pepper
- 2 slices wholemeal sourdough