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High Protein Cajun Chicken Rice Bowls - Spicy, Satisfying, 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
  

  • Chicken: 1.5 pounds boneless, skinless chicken breasts (or thighs), cut into bite-size pieces
  • Rice: 3 cups cooked rice (white, brown, or jasmine; use pre-cooked to save time)
  • Cajun Seasoning: 2–3 tablespoons (store-bought or homemade)
  • Bell Peppers: 2 medium (any color), sliced
  • Red Onion: 1 small, sliced
  • Corn: 1 cup (frozen or canned, drained)
  • Black Beans: 1 cup, drained and rinsed
  • Garlic: 3 cloves, minced
  • Olive Oil or Avocado Oil: 2–3 tablespoons
  • Chicken Broth or Water: 1/4 cup (for deglazing)
  • Lime: 1, cut into wedges
  • Fresh Cilantro or Parsley: 1/4 cup, chopped
  • Optional Toppings: diced tomatoes, green onions, Greek yogurt, hot sauce
  • Salt and Pepper: to taste

Method
 

  1. Cook the rice first. If you don’t have pre-cooked rice, start a batch according to package directions. Fluff it and keep it warm.
  2. Season the chicken. Pat the chicken dry. Toss with 2 tablespoons Cajun seasoning, 1 tablespoon oil, and a pinch of salt. If your seasoning blend is salty, go easy on extra salt.
  3. Heat the pan. Place a large skillet over medium-high heat. Add 1 tablespoon oil. When it shimmers, add the chicken in a single layer.
  4. Sear for color. Cook without moving for 2–3 minutes to get a good crust. Flip and cook another 3–5 minutes until the chicken is just cooked through. Remove to a plate.
  5. Sauté the veggies. In the same skillet, add a splash of oil if needed. Add bell peppers and red onion with a pinch of salt. Cook 3–4 minutes until slightly tender but still crisp.
  6. Add garlic, corn, and beans. Stir in the garlic, corn, and black beans. Cook 1–2 minutes until fragrant and warmed.
  7. Deglaze and season. Pour in the broth to lift the browned bits from the pan. Sprinkle in another 1 teaspoon Cajun seasoning if you like extra heat. Stir well.
  8. Return the chicken. Add the chicken back to the skillet. Toss everything together and cook 1–2 minutes so flavors meld. Squeeze in half a lime. Taste and adjust salt, pepper, and seasoning.
  9. Assemble the bowls. Spoon rice into bowls. Top with the Cajun chicken mixture. Finish with chopped cilantro, a lime wedge, and any optional toppings.
  10. Serve hot. Add a dollop of Greek yogurt if you want a creamy, cooling contrast, and a drizzle of hot sauce for more kick.