High-Protein Cajun Chicken Rice Bowls
Spice up your week with this bold and juicy Cajun chicken rice meal prep. Packed with flavour, protein-rich, and made with simple ingredients. Perfect for quick lunches or dinners that satisfy.
Servings: 5 People
Calories: 492kcal
Ingredients
Cajun Spice Mix
- 1 ½ tsp (6g) - Onion Powder
- 1 ½ tsp (6g) - Garlic Powder
- 1 ½ tsp (6g) - Sweet Paprika
- 1 ½ tsp (3g) - Dried Oregano
- 1 ½ tsp (3g) - Dried Thyme
- 1 tsp (2g) - Chilli Powder
Cajun Chicken
- Avocado Spray Oil
- 3 - Chicken Breast, Halved
- 4 ½ tsp (12g) - Cajun Spice Mix
Cajun Rice
- 1 - Small Brown Onion, Finely Diced
- 3 - Garlic Cloves, Grated
- 2 tsp (4g) - Cajun Spice Mix
- 300g (10.5oz) - Basmati Rice, Washed
- 600ml (600g) - Cold Water
- Salt
Cajun Mayonnaise
- ½ Cup (125ml) - Mayonnaise
- 2 ½ tsp (6g) Cajun Mix
- Seasoning to Taste
Instructions
- To make the Cajun spice mix, combine the onion powder, garlic powder, sweet paprika, dried oregano, dried thyme, chilli powder, and a generous pinch of salt in a small bowl. Mix well and set aside.
- For the Cajun chicken, halve the chicken breasts horizontally to create thinner fillets. Coat them with the avocado oil and rub in 3 teaspoons of the prepared Cajun spice mix. Heat a large pan over medium-high heat and cook the chicken for about 4 minutes per side until golden brown and fully cooked. Remove from the pan and let them rest for a few minutes before slicing.
- In a pot, cook the onion over medium heat until softened, then add the garlic and Cajun spice mix. Cook for another 30 seconds until fragrant. Add basmati rice, cold water and a pinch of salt. Bring it to a boil, reduce the heat to low, cover, and cook for 12 minutes. Remove from the heat and allow it to sit, covered, for 4 minutes before fluffing with a fork.
- Combine the mayonnaise with the remaining Cajun spice mix for the Cajun mayo in a small bowl. Taste and adjust seasoning if needed—add a bit of salt or a splash of lemon juice if desired.
- To assemble the dish, serve the sliced Cajun chicken over the Cajun rice and top with or serve alongside the Cajun mayo.
Nutrition Guide
Nutrition Facts
Cajun Chicken Rice Bowls
Serving Size
400 g
Amount per Serving
Calories
492
% Daily Value*
Fat
10
g
15
%
Saturated Fat
2
g
13
%
Polyunsaturated Fat
4
g
Monounsaturated Fat
3
g
Cholesterol
119
mg
40
%
Sodium
296
mg
13
%
Potassium
580
mg
17
%
Carbohydrates
54
g
18
%
Fiber
2
g
8
%
Sugar
2
g
2
%
Protein
42
g
84
%
Vitamin A
900
IU
18
%
Vitamin C
12
mg
15
%
Calcium
20
mg
2
%
Iron
1.1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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The above nutrition guide is based on daily averages and is calculated for a single portion.
Recipe Notes
Storage Instructions
Fridge
Store in airtight containers for up to 4 days.
Freezer
Freeze for up to 3 months. Thaw in the fridge overnight before reheating.
Reheating Instructions
Microwave on high for 2–3 minutes, or until heated through. Add a splash of water if the rice seems dry.
Watch How To Make The Recipe
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