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High Protein Cajun Chicken Bowls - Bold, Balanced, and Meal-Prep Friendly

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • For the chicken:
  • 1.5 pounds boneless, skinless chicken breasts, cut into bite-size pieces
  • 1.5–2 tablespoons Cajun seasoning (store-bought or homemade)
  • 1 teaspoon smoked paprika (optional for extra smokiness)
  • 1 tablespoon olive oil
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon kosher salt (adjust to taste)
  • 1/4 teaspoon black pepper
  • For the bowls:
  • 3 cups cooked brown rice or jasmine rice (or cauliflower rice)
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 1 small red onion, sliced
  • 1 cup canned black beans, drained and rinsed
  • 1 cup cherry tomatoes, halved
  • 1 avocado, sliced (optional)
  • 2 tablespoons olive oil (for sautéing veggies)
  • Lime wedges, for serving
  • Fresh cilantro or parsley, chopped
  • For the Greek yogurt sauce (optional but great):
  • 3/4 cup plain Greek yogurt (2% or 5%)
  • 1 tablespoon fresh lime juice
  • 1 teaspoon honey or maple syrup
  • 1/2 teaspoon Cajun seasoning
  • Pinch of salt

Method
 

  1. Cook the base. Prepare rice according to package directions. Fluff and set aside. If using cauliflower rice, sauté in a bit of olive oil until tender, then season lightly with salt.
  2. Season the chicken. In a bowl, toss chicken pieces with Cajun seasoning, smoked paprika, garlic powder, onion powder, salt, pepper, and 1 tablespoon olive oil until evenly coated.
  3. Sear the chicken. Heat a large skillet over medium-high heat. Add the chicken in a single layer. Cook 5–7 minutes, stirring occasionally, until browned and cooked through. Remove to a plate and tent with foil.
  4. Sauté the veggies. In the same skillet, add 2 tablespoons olive oil. Add bell peppers and red onion. Cook 4–6 minutes until crisp-tender with a bit of char. Season with a pinch of salt and an extra sprinkle of Cajun seasoning if you like.
  5. Warm the beans. Stir black beans into the skillet for 1–2 minutes, just to heat through. If the pan is dry, add a splash of water to loosen any browned bits.
  6. Make the sauce. In a small bowl, whisk Greek yogurt, lime juice, honey, Cajun seasoning, and salt until smooth. Thin with a teaspoon of water if you want a drizzle.
  7. Assemble the bowls. Divide rice among bowls. Top with chicken, peppers, onions, black beans, and cherry tomatoes. Add avocado slices if using.
  8. Finish and serve. Drizzle with yogurt sauce, squeeze fresh lime over the top, and sprinkle with chopped cilantro or parsley. Taste and adjust salt, heat, and lime to preference.