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Meal Prep Cajun Chicken Bowls with Rice – High Protein Meal Prep for the Week

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  • Author: James Carter
  • Total Time: 50 minutes
  • Yield: 4-6 servings 1x

Description

Simplify your week with these delicious and easy Meal Prep Cajun Chicken Bowls with Rice. Packed with high protein and flavorful spices, this recipe is perfect for busy individuals seeking healthy, make-ahead meals for lunches and dinners.

Ingredients

Scale
  • 2 lbs boneless, skinless chicken breasts or thighs
  • 1 tablespoon olive oil
  • 1 tablespoon Cajun seasoning
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon cayenne pepper (optional)
  • Salt and freshly ground black pepper to taste
  • 2 cups uncooked long-grain white rice
  • 4 cups water or chicken broth
  • 1 tablespoon butter (optional)
  • 1 yellow onion, finely chopped
  • 2 bell peppers (any color), cored, seeded, and chopped
  • 2 cloves garlic, minced
  • 1 (15-ounce) can diced tomatoes, undrained
  • 1 tablespoon Worcestershire sauce
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1/4 cup chopped fresh parsley, for garnish (optional)
  • Hot sauce, for serving (optional)

Instructions

  1. 1. Prepare the Chicken: Pound chicken to even thickness if using breasts. Cut chicken into bite-sized cubes. In a medium bowl, toss chicken with olive oil, Cajun seasoning, smoked paprika, garlic powder, onion powder, cayenne pepper (if using), salt, and black pepper.
  2. 2. Cook the Rice: Rinse rice. In a medium saucepan, combine rice, water or broth, and salt. Bring to a boil, reduce heat to low, cover, and simmer for 15-20 minutes or according to package directions. Stir in butter if using.
  3. 3. Sauté the Vegetables: Heat a large skillet over medium-high heat with olive oil. Add onion and bell peppers; cook until softened (5-7 minutes).
  4. 4. Add Garlic and Tomatoes: Add minced garlic to the skillet and cook for 1 minute until fragrant. Stir in diced tomatoes, Worcestershire sauce, oregano, and thyme.
  5. 5. Cook the Chicken: Push vegetables to one side or remove. Add seasoned chicken to the skillet in a single layer. Cook for 5-7 minutes until browned and cooked through. Combine chicken with vegetable mixture.
  6. 6. Assemble the Bowls: Divide cooked rice among meal prep containers. Top with Cajun chicken and vegetable mixture.
  7. 7. Garnish and Store: Garnish with parsley if desired. Let cool completely before sealing containers.

Notes

Store completely cooled meal prep bowls in airtight containers in the refrigerator for up to 3-4 days. Reheat in the microwave for 1-2 minutes on medium power, stirring halfway through, or on the stovetop over low heat.

  • Prep Time: 20 minutes
  • Cook Time: 30 minutes
  • Category: Main Course
  • Method: Stovetop
  • Cuisine: American

Nutrition

  • Serving Size: 1 serving
  • Calories: Approx. 450-550 (will vary based on portion size and ingredients)
  • Sugar: Approx. 5-8g (will vary)
  • Sodium: Approx. 400-600mg (will vary)
  • Fat: Approx. 10-15g (will vary)
  • Carbohydrates: Approx. 50-60g (will vary)
  • Fiber: Approx. 3-5g (will vary)
  • Protein: Approx. 30-40g (will vary)

From my kitchen to yours. Wishing you a delicious moment :-)

Find it online: https://www.bettyflavors.com/meal-prep-cajun-chicken-bowls-with-rice-high-protein-meal-prep-for-the-week/