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Meal Prep Cajun Chicken Bowls (High Protein Recipe)
Melissa Andrew

Meal Prep Cajun Chicken Bowls

Meal Prep Cajun Chicken Bowls (High Protein Recipe)
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4
Course: Main Course
Cuisine: Cajun / American
Calories: 550
Ingredients Method Notes

Ingredients
  

For the Chicken
  • 2 large chicken breasts cubed or sliced
  • 1 tbsp Cajun seasoning
  • 1 tsp garlic powder
  • 1/2 tsp paprika
  • Salt & pepper to taste
  • 1 tbsp olive oil
For the Rice
  • 1 cup basmati or jasmine rice
  • 2 cups chicken broth
  • 1/2 onion finely chopped
  • 2 cloves garlic minced
For the Creamy Cajun Sauce
  • 1/2 cup Greek yogurt or light cream
  • 2 tbsp mayonnaise optional for richness
  • 1 tsp Cajun seasoning
  • 1/2 tsp lemon juice
Optional Add-ons
  • Bell peppers red, yellow, green
  • Spinach or kale
  • Cherry tomatoes
  • Fresh parsley

Method
 

  1. Rinse rice thoroughly
  2. In a pot, sauté onion and garlic until fragrant
  3. Add rice and chicken broth
  4. Bring to boil, then simmer for 15 minutes
  5. Fluff and set aside
  6. Season chicken with Cajun seasoning, paprika, garlic powder, salt, and pepper
  7. Heat olive oil in a pan
  8. Cook chicken on medium-high heat until golden and fully cooked (6–8 minutes)
  9. Remove and set aside
  10. In a bowl, combine yogurt, mayo, Cajun seasoning, and lemon juice
  11. Mix until smooth and creamy
  12. Adjust spice level if needed
  13. Add rice as the base
  14. Top with cooked Cajun chicken
  15. Drizzle creamy sauce generously
  16. Add veggies or herbs
  17. Divide into containers
  18. Store in fridge for up to 4 days
  19. Reheat in microwave for 1–2 minutes

Notes

  • Protein: 40–55 g
  • Carbohydrates: 45 g
  • Fat: 15–20 g
  • Fiber: 4–6 g