Creamy Cajun Chicken & Rice Bowls — High‑Protein Meal Prep for the Week

If you want a flavorful, make‑ahead dinner that supports strength training and keeps lunchtime exciting, these Creamy Cajun Chicken & Rice Bowls are perfect. They combine juicy, spicy chicken, creamy sauce, and hearty rice for a balanced meal you can prep in advance. Pairing a high‑protein dish like this with targeted sessions (for example, a focused 5 best exercises to build triceps) helps you get the most from both your plate and your workouts.

What you’ll get from this article:

• A straightforward, customizable recipe for 4 servings
• Macros and portioning tips to hit protein goals
• Meal‑prep, storage, and reheating advice
• Variations to keep the bowls interesting

Ingredients (for 4 servings)

• 1.5 lb (700 g) boneless skinless chicken breast, thinly sliced
• 2 tbsp Cajun seasoning (store‑bought or homemade)
• 1 tbsp olive oil
• 1 medium onion, diced
• 1 red bell pepper, sliced
• 2 cloves garlic, minced
• 1 cup low‑sodium chicken broth
• 1/2 cup Greek yogurt or light sour cream (for creaminess)
• 2 cups cooked brown or jasmine rice (about 1 cup uncooked)
• 1 cup frozen corn (optional)
• Fresh parsley or green onions for garnish
• Salt and pepper to taste
• Lemon wedges, to serve

Optional for added protein/fat:

• 1/4 cup shredded reduced‑fat cheddar
• 1 can black beans (rinsed, drained)

Approximate macros per serving (without optional add‑ins): ~45–55 g protein, 35–50 g carbs, 10–15 g fat — adjust by portion size and rice choice.

Method

1. Season the sliced chicken evenly with Cajun seasoning, a pinch of salt, and pepper.
2. Heat olive oil in a large skillet over medium‑high heat. Sear chicken 3–4 minutes per side until nearly cooked through. Remove and set aside.
3. In the same skillet, reduce heat to medium, add onion and bell pepper. Sauté until softened, ~5 minutes. Add garlic and cook 30 seconds.
4. Pour in chicken broth and deglaze the pan, scraping browned bits. Stir in Greek yogurt (or sour cream) until a smooth, creamy sauce forms. If too thick, add a splash more broth.
5. Return chicken to the pan, simmer 2–3 minutes to finish cooking and absorb sauce. Fold in corn or black beans if using.
6. To assemble bowls: divide cooked rice between 4 containers, top with creamy Cajun chicken and vegetables. Garnish with herbs and a squeeze of lemon.

Meal‑Prep and Portioning Tips

• Cook rice and chicken on the same day and portion into airtight containers. The sauce helps keep the chicken moist for several days.
• To keep calories and protein consistent, weigh portions: aim for ~6–8 oz cooked chicken per portion if you want high protein targets.
• If you track aggressive protein goals, consider supplementing each bowl with a small scoop of cottage cheese or an extra egg at lunchtime — and consult guidance like this daily protein intake 200 grams article for planning higher totals.

Storage & Reheating

• Refrigerate meal prep bowls for up to 4 days. For longer storage, freeze components separately (rice and chicken) for up to 2 months — thaw overnight before reheating.
• Reheat in the microwave covered for 1–2 minutes, stirring halfway. You may want to add a tablespoon of water or broth to loosen the sauce. On the stove, reheat gently over low heat until warmed through.

Variations & Substitutions

• Lower‑carb: swap rice for cauliflower rice or extra roasted veggies.
• Higher‑calorie: stir in 1/4 cup shredded cheese or top with avocado slices.
• Spicier: add extra Cajun seasoning, a pinch of cayenne, or sliced jalapeños.
• Vegetarian twist: replace chicken with smoked tofu or seared chickpeas; increase Greek yogurt for creaminess.

Serving Suggestions

• Serve with a side salad dressed in citrus vinaigrette to cut through the richness.
• Add pickled red onions or quick pickles for brightness and texture contrast.
• Top with chopped cilantro, scallions, or a dollop of hot sauce for more heat.

Conclusion

For the full inspiration and a ready recipe you can follow step‑by‑step, check out this detailed version: High Protein Creamy Cajun Chicken and Rice – Amazing 53g …