Name: Cajun Chicken Bowls
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 Servings
Ingredients: 4 boneless, skinless chicken breasts; 2 tbsp Cajun seasoning; 2 bell peppers (any color); 1 onion, chopped; 2 cups cooked white rice; 2 tbsp hot sauce; Chopped fresh parsley; Avocado oil; Salt and pepper, to taste; 2 lemons, cut into wedges

Imagine the smell of sizzling hot peppers and spices filling your kitchen, transporting you to the vibrant streets of Louisiana. The crunch of a juicy chicken breast and the burst of flavors from the Cajun seasoning will have your taste buds doing the two-step. Our Cajun Chicken Bowls are a game-changer for meal prep, packed with high protein and bold flavors that will leave you wanting more. And the best part? It’s incredibly easy to make!

If you’re looking for more ways to spice up your meal prep, be sure to try our Roasted Vegetable Bowls for a colorful and nutritious option that’s perfect for a quick and easy dinner.

🛒 Quick Shopping List

Boneless, skinless chicken breasts

Cajun seasoning

Bell peppers

Onions

Rice

Hot sauce

Chopped fresh parsley

Salt and pepper

Avocado oil

Lemon wedges

Why This Recipe Works

The combination of Cajun seasoning and spices creates a flavor profile that is both spicy and aromatic, while the bell peppers add a burst of sweetness.
This recipe is incredibly efficient, as it can be cooked in just 25 minutes and serves 4 people.
The use of avocado oil adds a rich and creamy element to the dish, while the hot sauce adds a spicy kick.

Key Ingredients

When it comes to ingredients, choose the best quality you can find. For the Cajun seasoning, try using a reputable brand like Tony Chachere’s or Zatarain’s. For the bell peppers, use a mix of red, yellow, and green to add visual interest. Fresh parsley is a must for garnish, and choose ripe avocados for the best flavor and texture.

For the rice, choose a medium-grain rice that is fluffy and separate. Avoid using uncooked long-grain rice, as it can be too crunchy and hard to chew. Finally, for the hot sauce, choose a hot sauce that you enjoy the taste of, such as Tabasco or Frank’s RedHot.

Cajun Chicken Bowls - Healthy High Protein

Recipe Courtesy of Our Kitchen

Cajun Chicken Bowls

★★★★★ (55 Reviews)

Level:
Easy

Prep:
15 min

Cook:
25 min

Yield:
4 Servings

Ingredients

4 boneless, skinless chicken breasts

2 tbsp Cajun seasoning

2 bell peppers (any color)

1 onion, chopped

2 cups cooked white rice

2 tbsp hot sauce

Chopped fresh parsley

Avocado oil

Salt and pepper, to taste

2 lemons, cut into wedges

Directions

Preheat oven to 400°F (200°C). In a small bowl, mix together Cajun seasoning, salt, and pepper. Sprinkle this mixture evenly over both sides of the chicken breasts.

Heat a large skillet over medium-high heat. Add 1-2 tbsp avocado oil and swirl it around. Sear the chicken breasts for 2-3 minutes per side, or until they reach an internal temperature of 165°F (74°C). Transfer the chicken to a baking sheet and bake in the oven for an additional 15-20 minutes, or until cooked through.

In the same skillet, add the chopped onion and cook over medium heat until caramelized, about 5-7 minutes. Add the bell peppers and cook for an additional 2-3 minutes, until tender.

Cook the white rice according to package instructions. In a small bowl, whisk together hot sauce and 2 tbsp water. Stir in cooked rice until well combined.

To assemble the bowls, slice the cooked chicken breasts and place on top of a bed of rice. Add the caramelized onion and bell pepper mixture, then top with chopped parsley and serve with a lemon wedge on the side.

Storage & Reheating

Store the chicken and cooked rice mixture in separate containers in the refrigerator for up to 3 days. Reheat the chicken in the oven at 350°F (180°C) for 5-7 minutes, or until warmed through. Reheat the rice mixture in the microwave or on the stovetop until warmed through.