Creamy Cajun Chicken & Rice Bowls — High-Protein Meal Prep

Creamy Cajun Chicken & Rice Bowls are a delicious way to turn bold flavors into a week’s worth of high-protein meals. Tender chicken tossed in a spiced, creamy sauce over rice and veggies makes an easy, satisfying dish for lunch or dinner. If you’re trying to hit your daily protein goals, pair this bowl with other strategies like the 10 easy ways to increase your protein intake with every meal and snack to maximize results without losing flavor.

Why this bowl works for meal prep

• High protein: Lean chicken breast provides substantial protein to support muscle maintenance and recovery.
• Balanced macros: Rice supplies carbohydrates for energy and veggies add fiber, vitamins, and minerals.
• Make-ahead friendly: Sauces and cooked chicken hold up well in the fridge, making portioning simple.
• Versatile: Swap grains, tweak spice level, or add beans for extra fiber and variety.

Ingredients (serves 4)

• 1.5 lbs (700 g) boneless skinless chicken breasts, cut into bite-sized pieces
• 2 tbsp olive oil
• 2–3 tbsp Cajun seasoning (adjust to taste)
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 medium onion, thinly sliced
• 3 cloves garlic, minced
• 1 cup low-sodium chicken broth
• 1 cup plain Greek yogurt or light sour cream (for creaminess)
• 2 cups cooked brown rice or white rice
• 2 cups baby spinach (optional)
• Fresh parsley or green onions for garnish
• Salt and pepper to taste

Quick method

1. Season the chicken with 1–2 tablespoons Cajun seasoning, salt, and pepper.
2. Heat 1 tbsp olive oil in a large skillet over medium-high heat. Sear the chicken until golden and cooked through, about 6–8 minutes. Transfer to a plate.
3. In the same pan, add remaining oil and sauté the onion and bell peppers until softened, 4–5 minutes. Add garlic and cook 30 seconds.
4. Sprinkle remaining Cajun seasoning, stir, then pour in chicken broth to deglaze the pan. Let simmer 2 minutes.
5. Reduce heat to low and stir in Greek yogurt until sauce is creamy and smooth. Return chicken to the pan and coat with sauce. If it’s too thick, add a splash more broth.
6. Fold in spinach until wilted, then remove from heat. Adjust seasoning.
7. Serve over warm rice and garnish.

Meal prep & storage tips

• Portion into airtight containers with rice on one side and chicken & veggies on the other to prevent sogginess.
• Refrigerate for up to 4 days; freeze for up to 3 months (thaw overnight before reheating).
• Reheat gently in a microwave or on the stovetop with a splash of water to loosen the sauce.
• For a post-workout boost, pair the bowl with a protein-rich drink or one of these 8 high-protein smoothie recipes to build muscle for a complete recovery meal.

Variations and swaps

• Grain swap: Use quinoa, cauliflower rice, or farro depending on your carb goals.
• Veggie boost: Add zucchini, mushrooms, or frozen corn for color and nutrition.
• Dairy-free: Replace Greek yogurt with canned coconut milk for creamy texture and a hint of sweetness.
• Extra protein: Stir in white beans, edamame, or top with a fried egg.

Nutrition estimate (per serving, approximate)

• Calories: 550–650 (depending on rice choice and portion sizes)
• Protein: 40–55 g (varies by chicken portion and yogurt)
• Carbs: 45–60 g
• Fat: 12–22 g

Conclusion

For a detailed recipe and exact nutrition breakdown, check out the original High Protein Creamy Cajun Chicken and Rice – Amazing 53g … at High Protein Creamy Cajun Chicken and Rice – Amazing 53g ….