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Protein-Packed Cajun Chicken Meal Prep - Flavorful, Simple, and Ready for the Week

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 2 pounds boneless, skinless chicken breasts (or thighs if you prefer)
  • 2 tablespoons olive oil (plus 1 tablespoon for vegetables)
  • 1 large red bell pepper, sliced
  • 1 large yellow bell pepper, sliced
  • 1 medium red onion, sliced
  • 2 cups broccoli florets (fresh or frozen)
  • 1 cup cherry tomatoes (optional, for freshness)
  • 2 cups uncooked brown rice or jasmine rice
  • 2 1/2 cups low-sodium chicken broth or water
  • 1 lemon (zest and juice)
  • Fresh parsley or green onions for garnish
  • Sea salt and black pepper
  • For the Cajun seasoning (or use store-bought):
  • 2 teaspoons smoked paprika
  • 1 teaspoon sweet paprika
  • 1 1/2 teaspoons garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1/4 to 1/2 teaspoon cayenne pepper (adjust to taste)

Method
 

  1. Cook the rice: Rinse the rice under cold water until the water runs clear. Add to a pot with the broth or water and a pinch of salt. Bring to a boil, cover, and simmer until tender (about 15 minutes for jasmine, 35–40 for brown). Fluff and set aside.
  2. Mix the Cajun seasoning: In a small bowl, combine smoked paprika, sweet paprika, garlic powder, onion powder, oregano, thyme, salt, black pepper, and cayenne. Taste a pinch and adjust heat as needed.
  3. Prep the chicken: Pat the chicken dry. Slice into even cutlets or bite-size pieces for faster cooking. Toss with 2 tablespoons olive oil and most of the Cajun seasoning, reserving about 1 teaspoon for the vegetables.
  4. Sear the chicken: Heat a large skillet over medium-high. When hot, add the chicken in a single layer. Cook 4–5 minutes per side for cutlets or 6–8 minutes total for bite-size pieces, until browned and cooked through. Transfer to a plate to rest.
  5. Sauté the vegetables: In the same pan, add 1 tablespoon olive oil. Add peppers, onion, and broccoli. Season with a pinch of salt, black pepper, the reserved Cajun seasoning, and lemon zest. Cook 5–7 minutes, stirring, until crisp-tender. Stir in cherry tomatoes during the last minute for a burst of juiciness.
  6. Brighten the flavors: Squeeze in half the lemon juice. Toss the vegetables and any chicken juices from the resting plate back into the pan to deglaze and coat everything with the spices.
  7. Assemble the meal prep: Divide the rice between 4–5 airtight containers. Top with equal portions of chicken and vegetables. Garnish with chopped parsley or green onions and an extra lemon wedge if you like.
  8. Cool and store: Let the containers cool uncovered for 15–20 minutes, then seal and refrigerate.