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.
Cajun Chicken Rice Bowls
Ingredients
Cajun Spice Mix
- 6 g Onion Powder
- 6 g Garlic Powder
- 6 g Sweet Paprika
- 3 g Dried Oregano
- 3 g Dried Thyme
- 2 g Chilli Powder
Cajun Chicken
- Avocado Spray Oil
- 3 Chicken Breast Halved
- 9 g Cajun Spice Mix
Cajun Rice
- 1 Brown (Yellow) Onion Diced
- 3 Garlic Cloves Grated
- 4 g Cajun Spice Mix
- 300 g Basmati Rice Washed
- 600 g Cold Water
- Salt
Cajun Mayonnaise
- 125 g Mayonnaise
- 6 g Cajun Mix
- Salt & Pepper
Method
- 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 (9g) 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 rest for a few minutes before slicing.
- In a pot, cook the onion over medium heat until softened, then add the garlic and 2 teaspoons (4g) of the Cajun spice mix. Cook for a further 30 seconds until fragrant. Add the basmati rice, cold water, and a pinch of salt. Bring to a boil, reduce the heat to low, cover, and cook for 12 minutes. Remove from the heat and let sit, covered, for 4 minutes before fluffing with a fork.
- For the Cajun mayo, combine the mayonnaise with the remaining 2½ teaspoons of Cajun spice mix in a small bowl. Taste and adjust seasoning if needed — add a little extra salt or a splash of lemon juice if desired.
- To assemble, serve the sliced Cajun chicken over the Cajun rice, topped with or served alongside the Cajun mayo.
Chef's Tips
Halve the chicken breasts horizontally into thinner fillets, as written — this is what lets them cook through evenly within that 4 minutes per side window without the outside overcooking before the centre catches up.Let the spice mix bloom with the onion and garlic for the full 30 seconds before the rice goes in — this releases the spices' aromatics into the fat, so the rice tastes seasoned throughout rather than just dusted on top.Rest the chicken for a few minutes before slicing, as written — cutting into it too early lets the juices spill onto the board instead of staying in the meat.
Storage & Reheating
Store the chicken, rice and Cajun mayo separately in the fridge.The chicken and rice keep in an airtight container for up to 4 days, or freeze for up to 3 months. Reheat together in the microwave or a pan until hot through.The Cajun mayo keeps refrigerated for up to 5 days. Freezing isn't recommended, since mayo-based sauces split once thawed. Serve it fresh alongside the reheated chicken and rice.
Serving 400gCalories 492kcalCarbohydrates 54gProtein 42gFat 10gSaturated Fat 2gPolyunsaturated Fat 4gMonounsaturated Fat 3gCholesterol 119mgSodium 296mgPotassium 580mgFiber 2gSugar 2gVitamin A 900IUVitamin C 12mgCalcium 20mgIron 1.1mg
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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