Cajun Grilled Chicken With Alabama White Sauce Recipe

Introduction

Did you know that grilled chicken is one of the most searched-for summer recipes, with a 300% increase in queries from May to August? This surge in popularity highlights our collective craving for smoky, flavorful, and high-protein meals that bring people together outdoors. This Cajun Grilled Chicken with Alabama White Sauce recipe answers that call perfectly, blending the bold, smoky heat of Southern Cajun spices with the uniquely tangy, creamy coolness of an Alabama-style white BBQ sauce. It’s more than just a dish; it’s a culinary handshake between two iconic Southern flavor traditions, creating a mouthwatering balance that will redefine your grilled chicken experience.

Forget dry, bland chicken breasts. This recipe is engineered for maximum juiciness and flavor penetration. The Cajun rub, a symphony of paprika, garlic, onion, and cayenne, forms a beautiful, caramelized crust on the grill, locking in moisture. Meanwhile, the Alabama White Sauce—a mayo-based marvel with vinegar, horseradish, and pepper—provides a creamy, tangy counterpoint that cuts through the spice and elevates every bite. Whether you’re hosting a weekend cookout or need a standout family dinner, this dish delivers restaurant-quality results with straightforward, actionable steps.

Ingredients List

Gather these simple ingredients to create a flavor explosion. For best results, use high-quality, fresh spices.

For the Cajun Chicken

• 4 boneless, skinless chicken breasts (about 6 oz each): Look for plump, even-sized breasts for consistent cooking. Substitution: Chicken thighs (bone-in or boneless) for richer, more forgiving meat.
• 2 tbsp olive oil or avocado oil: For coating; helps the spice rub adhere and promotes beautiful grill marks.
• 2 tbsp Cajun seasoning (store-bought or homemade): The star of the show. A good blend should be deep brick-red with a smoky, garlicky aroma. Homemade Suggestion: Mix 1 tbsp smoked paprika, 1 tsp each of garlic powder, onion powder, dried oregano, dried thyme, ½ tsp cayenne pepper, and ½ tsp black pepper.
• 1 tsp kosher salt: Enhances all the flavors. If using table salt, reduce to ½ tsp.
• 1 tsp brown sugar (optional): A tiny bit helps with caramelization and balances heat.
• Juice of ½ lemon (about 1 tbsp): Adds a bright, acidic note that tenderizes the chicken slightly.

For the Alabama White Sauce

• 1 cup high-quality mayonnaise: The creamy base. Use a full-fat version for the best texture and flavor. Substitution: Greek yogurt or a mix of yogurt and mayo for a tangier, lighter sauce.
• ¼ cup apple cider vinegar: Provides the essential tangy “bite” that defines this sauce. It should be sharp and fruity.
• 1 tbsp prepared horseradish: Delivers a clean, pungent heat that wakes up the palate. Substitution: 1 tsp of grated fresh horseradish for more intensity.
• 1 tsp coarse ground black pepper: For a subtle, earthy heat and texture.
• 1 tsp Dijon mustard: Adds depth and helps emulsify the sauce.
• ½ tsp garlic powder: For savory undertones without raw garlic bite.
• ½ tsp smoked paprika: A hint of smokiness that bridges the sauce to the grilled chicken.
• ¼ tsp cayenne pepper (or to taste): For a gentle kick. Adjust based on your heat preference.
• Salt to taste: Start with ¼ tsp and adjust after chilling.

Timing

Compared to the average grilled chicken recipe that often requires lengthy marination (2+ hours), this recipe is remarkably efficient. The potent Cajun rub works its magic quickly, and the sauce comes together in under 5 minutes. The active hands-on time is minimal, leaving you free to enjoy your guests or the summer sun. If you have an extra 30 minutes, letting the seasoned chicken rest in the fridge will deepen the flavors even further.

Step-by-Step Instructions

Step 1: Prepare the Chicken

Place the chicken breasts on a cutting board. If they are very thick or uneven, pound them gently to an even ¾-inch thickness using a meat mallet or the bottom of a heavy pan. This is the #1 secret to preventing dry centers and ensuring even cooking. Pat the chicken completely dry with paper towels—this is crucial for the oil and spices to stick. Drizzle with olive oil and lemon juice, rubbing it over all surfaces. In a small bowl, mix the Cajun seasoning, salt, and brown sugar (if using). Sprinkle the mixture generously over both sides of the chicken, pressing gently to form a cohesive, fragrant crust. For best results, let it sit for 15-30 minutes at room temperature.

Step 2: Make the Alabama White Sauce

While the chicken rests, make the sauce. In a medium bowl, combine the mayonnaise, apple cider vinegar, horseradish, black pepper, Dijon mustard, garlic powder, smoked paprika, and cayenne. Whisk vigorously until the sauce is completely smooth, creamy, and well-blended. Taste and add salt as needed. Remember, the flavors will meld and intensify as it chills. Cover and refrigerate the sauce for at least 15 minutes before serving. This chilling time allows the sharp vinegar to mellow and the spices to fully hydrate, creating a harmonious, balanced sauce.

Step 3: Fire Up the Grill

Preheat your grill to medium-high heat (about 400-450°F). If using a gas grill, turn on all burners. For charcoal, spread hot coals evenly for a direct heat zone. Clean the grill grates thoroughly with a brush, then oil them generously with a folded paper towel dipped in oil (use tongs for safety). You should see a light smoke—this is when the grill is perfectly ready and will give you those beautiful, clean sear marks without sticking.

Step 4: Grill to Perfection

Place the seasoned chicken breasts on the hot grill. Close the lid and cook for 5-7 minutes without moving them. You’re looking for good grill marks and the chicken to release easily from the grates. Flip the chicken using tongs. Close the lid again and cook for another 5-7 minutes, or until the internal temperature reaches 165°F when measured at the thickest part with an instant-read thermometer. Avoid cutting into the chicken to check doneness, as this will release precious juices.

Step 5: Rest and Serve

Transfer the grilled chicken to a clean plate or cutting board. Let it rest for 5 full minutes. This critical step allows the juices, which have been driven to the center by the heat, to redistribute throughout the meat, guaranteeing a juicy, tender bite with every slice. After resting, serve the chicken whole or sliced, generously drizzled with or accompanied by the chilled Alabama White Sauce.

Nutritional Information

Estimated per serving (1 chicken breast + 2 tbsp sauce):

• Calories: 420 kcal
• Protein: 38g (An excellent source for muscle repair and satiety)
• Fat: 27g (Primarily from heart-healthy oils in mayo and olive oil)
• Saturated Fat: 4.5g
• Carbohydrates: 4g
• Fiber: 1g
• Sugar: 1g
• Sodium: 850mg (Varies based on seasoning brands; use low-sodium options if concerned)

Healthier Alternatives

You can easily lighten up this dish without sacrificing the iconic flavor profile:

• Sauce Swap: Replace the full-fat mayonnaise with an equal amount of plain, non-fat Greek yogurt. You’ll boost the protein content, reduce fat and calories, and add a delightful tang. For a hybrid approach, use half mayo and half yogurt.
• Oil Change: Use an avocado oil spray to lightly coat the chicken instead of drizzling oil. This reduces added fat while still preventing sticking.
• Salt Savvy: Make your own Cajun seasoning blend to control sodium. Omit added salt in the rub and rely on the natural flavors of the herbs and spices.
• Grill vs. Bake: For a no-outdoor-grill option, bake the seasoned chicken on a wire rack set over a baking sheet at 425°F for 18-22 minutes. You’ll lose the smoky flavor but retain the juicy interior and crispy spice crust.

Serving Suggestions

This versatile chicken is the centerpiece of countless delicious meals:

• The Classic Plate: Serve with creamy coleslaw (using a bit of the Alabama White Sauce as the dressing!), grilled corn on the cob, and a hearty bean salad.
• Sandwich Supreme: Pile