Cajun Chicken & Rice Meal Prep Simple and Tasty Dish

November 21, 2025February 25, 2025 by Chef Miles

Ingredients

List of Ingredients

– 2 large chicken breasts, diced into bite-sized pieces

– 1 cup long grain rice, rinsed

– 2 cups chicken broth (low sodium recommended)

– 1 red bell pepper, diced

– 1 green bell pepper, diced

– 1 medium onion, diced

– 3 cloves garlic, minced

– 2 teaspoons Cajun seasoning (adjust to taste)

– 1 teaspoon smoked paprika

– 1 teaspoon onion powder

– Salt and pepper to taste

– 2 tablespoons olive oil

– 1 cup frozen corn (no need to thaw)

– 1 cup black beans, rinsed and drained

– Fresh parsley, chopped (for garnish)

Ingredient Notes and Substitutions

You can swap chicken for turkey or tofu. These options give similar taste and texture. If you want less salt, use low-sodium broth. For a spicy kick, add more Cajun seasoning or hot sauce.

Frozen corn is easy to use, but fresh corn adds a sweet crunch. Black beans can be swapped for kidney beans or chickpeas if you prefer.

Fresh herbs are great for flavor, but dried herbs can work too. Just use less, as dried herbs are more concentrated.

Nutritional Information (per serving)

– Calories: 450

– Protein: 35g

– Carbohydrates: 55g

– Dietary Fiber: 10g

– Fat: 10g

– Sodium: 600mg

This meal packs protein and fiber. It keeps you full and satisfied. The colorful veggies add vitamins and minerals to your dish. Each serving is a balanced meal that’s perfect for your meal prep needs.

Step-by-Step Instructions

Marinating the Chicken

To start, you need to marinate the chicken. In a medium bowl, combine the diced chicken breast with olive oil, Cajun seasoning, smoked paprika, onion powder, salt, and pepper. Mix everything well, so each piece is coated. Cover the bowl and let the chicken sit in the fridge for at least 30 minutes. This step helps build great flavor in your dish.

Cooking the Chicken

Next, heat a large skillet over medium heat. Once it’s hot, add the marinated chicken in a single layer. Cook for about 5-7 minutes. Stir occasionally until the chicken turns golden brown and reaches an internal temperature of 165°F (75°C). Once done, remove the chicken from the skillet and set it aside on a plate.

Sautéing the Vegetables

Now, use the same skillet for the vegetables. Add diced onion, red bell pepper, and green bell pepper. Sauté these for about 5 minutes, stirring now and then until they soften. After that, add the minced garlic and sauté for another minute until you smell its rich aroma.

Cooking the Rice

Next, add the rinsed rice into the skillet. Stir it well with the vegetables. Then, pour in the chicken broth. Turn the heat up to high and bring it all to a rolling boil. Once it boils, lower the heat to a simmer. Cover the skillet and let it cook for 15-20 minutes until the rice is tender and all the liquid is absorbed.

Combining Ingredients

When the rice is ready, take the skillet off the heat. Fluff the rice gently with a fork. Stir in the cooked chicken, frozen corn, and black beans. Put the skillet back on low heat for about 5 minutes. Stir occasionally to ensure everything heats through and blends well.

Serving and Storing

Transfer the Cajun chicken and rice mixture into meal prep containers. Divide it evenly among the containers. To add a nice touch, sprinkle fresh chopped parsley on top. This not only adds flavor but also makes your meal look inviting.

Tips & Tricks

Best Practices for Meal Prepping

Meal prep saves time and makes cooking easy. Here are some tips:

– Plan Ahead: Choose a day to prep your meals.

– Use Quality Containers: Invest in sturdy containers. Glass works well for reheating.

– Portion Control: Divide meals into single servings. This helps with portion sizes.

– Label Everything: Write the date and contents on each container.

Cooking Tips for Flavor Enhancement

Boost the taste of your dish with these simple tricks:

– Marinate Chicken: Let the chicken sit in the marinade longer. This builds flavor.

– Use Fresh Herbs: Add fresh parsley right before serving. It adds brightness.

– Adjust Seasoning: Taste as you cook. Add more Cajun seasoning if needed.

– Sauté Vegetables: Cook veggies until they are soft. This brings out their natural sweetness.

Storage Tips for Freshness and Safety

Keep your meals fresh and safe to eat with these tips:

– Cool Before Storing: Let the dish cool down before sealing containers.

– Store in the Fridge: Keep meals in the fridge if you plan to eat them within 4 days.

– Freeze Extra Portions: If not eating soon, freeze meals for later.

– Reheat Fully: Ensure meals reach 165°F (75°C) when reheating. This ensures safety.

Variations

Vegetarian or Vegan Adaptations

You can easily make this dish vegetarian or vegan. Instead of chicken, use firm tofu or tempeh. Both options soak up flavors well. Marinate the tofu or tempeh the same way as the chicken. Cook it until golden brown. Add the same veggies and spices. This gives you a hearty meal full of flavor.

Alternative Proteins

If you prefer other proteins, consider shrimp or sausage. Shrimp cooks quickly and adds a nice taste to the dish. If using sausage, choose turkey or plant-based sausage for a lighter option. Slice the sausage and cook it before adding the veggies. Both options keep the dish exciting and tasty.

Different Grain Options

While long grain rice is great, you can try other grains too. Quinoa is a healthy choice with a nutty flavor. Brown rice adds more fiber and a chewy texture. For a gluten-free option, use cauliflower rice. Simply sauté it for a few minutes before adding the other ingredients. Each grain adds its unique touch to your meal prep.

Storage Info

Meal Prep Container Recommendations

When storing Cajun chicken and rice, use airtight containers. Glass containers are a great choice. They are durable and safe for reheating. If you prefer plastic, choose BPA-free options. Look for containers that are sectioned to keep the chicken separate from the rice. This helps keep each part fresh and tasty. Use smaller containers for single servings. This makes it easy to grab and go.

Freezing Tips

To freeze Cajun chicken and rice, let it cool first. Place it in freezer-safe bags. Remove as much air as possible. This prevents freezer burn. Label the bags with the date and contents. You can freeze it for up to three months. When ready to eat, thaw it in the fridge overnight. Reheat it on the stove or in the microwave until it’s hot.

Shelf Life of Prepared Meals

Cajun chicken and rice can last in the fridge for 4 to 5 days. Store it in airtight containers to keep it fresh. Check for any off smells or changes in texture before eating. If it looks or smells bad, it’s best to throw it out. Proper storage helps you enjoy this meal safely.

FAQs

How do I reheat Cajun Chicken & Rice?

You can reheat Cajun chicken and rice in a few ways. The best method is to use the microwave. Place your meal in a microwave-safe bowl. Cover it with a damp paper towel to keep it moist. Heat for 1-2 minutes or until warm. Stir halfway through heating for even warmth. You can also reheat it on a stove. Just add a splash of chicken broth to the pan. Heat over low until warm, stirring often. This helps keep the rice from drying out.

Can I use brown rice instead of long grain rice?

Yes, you can use brown rice. Brown rice adds more fiber and nutrients. However, it takes longer to cook. You will need to adjust the cooking time. Usually, brown rice needs about 40-45 minutes to cook. Make sure to use more broth for better flavor. Follow the package instructions for best results.

What other vegetables can I add to this recipe?

You can add many other vegetables to this dish. Some great options include:

– Zucchini, diced

– Carrots, diced

– Spinach, chopped

– Mushrooms, sliced

– Peas, frozen or fresh

These veggies add color and nutrition. They also help you customize the dish to your taste.

How can I make this recipe spicier?

To add more heat, you have several options:

– Increase the Cajun seasoning.

– Add cayenne pepper or crushed red pepper flakes.

– Mix in diced jalapeños or serrano peppers.

Start with a small amount, then taste and adjust. This way, you control the spice level to your liking.

Is Cajun Chicken & Rice healthy for meal prep?

Yes, Cajun chicken and rice is a healthy option for meal prep. It has lean protein from chicken and fiber from beans and veggies. You can control the amount of oil and seasoning. Using low-sodium chicken broth helps keep it heart-friendly. This meal is balanced and filling, making it great for busy days.

This blog post has guided you through creating a tasty Cajun Chicken & Rice. We covered the key ingredients, step-by-step cooking instructions, and smart tips for meal prep. You’ve learned how to store leftovers and make variations to suit your taste.

Remember, cooking is all about exploring flavors. Use these tips to enjoy meals that are both delicious and healthy. Embrace your creativity in the kitchen, and don’t hesitate to try new things. Happy cookin