Creamy Cajun Chicken & Rice Bowls | High Protein Meal Prep

Introduction

If you’re looking for a meal that delivers bold flavor, balanced nutrition, and easy meal prep, look no further than these Creamy Cajun Chicken & Rice Bowls. With perfectly seasoned, juicy chicken nestled over a bed of fluffy rice and smothered in a velvety Cajun cream sauce, this high-protein dish is designed to keep you satisfied all week long. It’s a winning combination of spice, comfort, and convenience—ideal for busy schedules and healthy eating goals.

The Magic of Creamy Cajun Chicken & Rice Bowls

What makes this recipe irresistible is its harmony of spicy Cajun seasoning, succulent chicken, and creamy, wholesome sauce. The rice serves as the perfect canvas, soaking up every bit of sauce and seasoning. Finished with fresh veggies for crunch and color, these bowls are an all-in-one meal, crowd-pleasing for families or on-the-go lunches.

Step Up Your High Protein Meal Prep

Classic Cajun flavors—think paprika, garlic, and a touch of heat—infuse the chicken while a decadent (but light!) cream cheese sauce brings everything together. Using chicken breast ensures each bowl is packed with protein and keeps the dish lean. Prep several servings in advance to save time and guarantee nutritious, filling lunches or dinners for the week.

Building the Bowl

Assembly is simple: start with a base of cooked rice (feel free to use brown rice or cauliflower rice for extra nutrition). Top with the Cajun chicken strips, then spoon over the creamy sauce. Add your veggies—think sautéed peppers, fresh tomatoes, or even corn. The finishing touch: a sprinkle of fresh herbs and a squeeze of lemon.

Serving Suggestions for Your Creamy Cajun Chicken & Rice Bowls

These bowls are delicious on their own, but customize them with additional toppings like sliced avocado, shredded cheese, or chopped green onions for extra flair. Side salads or roasted veggies pair beautifully for extra fiber and color.

Nutritional Information and Serving Size

This recipe yields 4 hearty bowls—each portion contains roughly 38g protein, 43g carbs, and 14g fat (400-450 calories, depending on ingredient choices). It’s a satisfying and balanced meal to fuel busy days or intense workouts.

Creamy Cajun Chicken & Rice Bowls (Recap)

These hearty bowls combine the zing of Cajun cuisine with nourishing, high-protein ingredients for a practical yet delicious meal prep solution. Each bite balances spice, creaminess, and wholesome nutrition—a true mealtime staple.

💡Meal Planning Tip: Save this recipe to automatically create a categorized shopping list—ingredients sorted by store section for efficient grocery trips and stress-free meal planning!

Instructions

1. Cook rice according to package directions. Fluff and set aside.
2. In a bowl, toss chicken strips with Cajun seasoning and a pinch of salt and pepper.
3. Heat oil in a large skillet over medium-high heat. Add seasoned chicken and cook 4-5 minutes per side, or until browned and cooked through. Transfer to a plate and cover to keep warm.
4. Add bell pepper and red onion to the skillet (add a bit more oil if necessary). Sauté 3-4 minutes until just tender.
5. Lower heat to medium. Add cream cheese, chicken broth, Greek yogurt, and garlic powder to the skillet. Whisk until smooth and bubbly, letting the sauce thicken for 2-3 minutes.
6. Return chicken (and any juices) to the pan. Toss to coat in the sauce and warm through.
7. Divide cooked rice into 4 bowls. Top each with creamy Cajun chicken, sautéed veggies, and extra sauce. Add optional toppings as desired. Garnish with parsley or cilantro and serve with lemon wedges.

Weekly Meal Planning

Meal prepping with Creamy Cajun Chicken & Rice Bowls keeps your week streamlined and healthy. Save and schedule this recipe in CookifyAI to plan meals, consolidate ingredient lists, and ensure you have everything you need for a productive week.

Planning Benefits:

• Automatically calculates total ingredient amounts for all your planned meals
• Organizes shopping lists by grocery section for faster, easier trips
• Eliminates duplicate ingredients and prevents forgotten purchases
• Helps batch meal prep and saves precious time

Pro tip: When you schedule multiple meals, CookifyAI intelligently overlaps shared ingredients. If you’re making other dishes this week with chicken or rice, your shopping list will reflect the exact quantity needed—reducing waste and time spent at the store.

Cook and Prep Times

Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes

Enjoy delicious, protein-​packed Creamy Cajun Chicken & Rice Bowls all week—with a meal plan and grocery list that practically does itself!