Go Back
For this dish, you need: - 2 large chicken breasts, diced - 2 tablespoons olive oil - 2 teaspoons Cajun seasoning - 1 teaspoon smoked paprika - 1 teaspoon onion powder - Salt and pepper to taste The chicken is the star here. Diced chicken breasts cook fast and soak up flavors. The Cajun seasoning adds a spicy kick. The smoked paprika gives a lovely depth, while onion powder rounds it out. Don’t forget to salt and pepper the chicken to taste! You will use: - 1 red bell pepper, diced - 1 green bell pepper, diced - 1 onion, diced - 3 cloves garlic, minced - 1 cup frozen corn - 1 cup black beans, rinsed and drained These veggies add color and crunch. Bell peppers bring sweetness. Onions add a savory note. Garlic gives that warm, inviting aroma. Frozen corn and black beans boost nutrition and make it hearty. For the base, gather: - 1 cup long grain rice - 2 cups chicken broth The rice is essential for soaking up the broth’s flavor. Long grain rice gives nice texture. Chicken broth enhances taste and keeps everything moist. You can add: - Fresh parsley, chopped Parsley is a fresh touch. It adds color and a hint of brightness. You can sprinkle it on just before serving. {{ingredient_image_1}} First, take a medium bowl. Add the diced chicken, olive oil, Cajun seasoning, smoked paprika, onion powder, salt, and pepper. Mix everything well. Cover the bowl and let it sit in the refrigerator for at least 30 minutes. This allows the chicken to soak in the flavors. Next, heat a large skillet over medium heat. Once hot, add the marinated chicken. Cook for about 5 to 7 minutes. You want the chicken to turn golden brown and be cooked through. After cooking, remove the chicken from the skillet and set it aside. In the same skillet, add the diced onion, red bell pepper, green bell pepper, and minced garlic. Sauté these vegetables until they are tender, which takes about 5 minutes. Stir often to prevent sticking. Now, add the rice to the skillet with the vegetables. Stir it well to coat the rice with the veggie mix. Pour in the chicken broth and bring everything to a boil. Once it boils, reduce the heat to low. Cover the skillet and let it simmer for about 15 to 20 minutes, until the rice is cooked and the liquid is absorbed. Once the rice is ready, fluff it with a fork. Stir in the cooked chicken, frozen corn, and black beans. Cook this mix on low heat for an additional 5 minutes. This helps all the flavors come together nicely. Finally, divide the Cajun chicken and rice mixture into meal prep containers. Don’t forget to garnish each serving with fresh parsley. This adds a nice touch and brightens the dish. Enjoy your flavorful meal prep! To cook chicken just right, start with fresh, high-quality meat. Dice the chicken breasts into even pieces. This helps them cook evenly. Marinate the chicken in olive oil and spices. Let it soak for at least 30 minutes. This adds great flavor. Heat your skillet over medium heat. Cook the chicken for 5-7 minutes until golden brown. Make sure not to overcrowd the pan. If needed, cook in batches. This keeps the heat steady and helps browning. Use long-grain rice for this dish. Rinse the rice under cold water before cooking. This removes extra starch and helps keep the grains separate. In the skillet, add the rinsed rice and coat it with the sautéed vegetables. Pour in chicken broth for flavor. Bring it to a boil, then reduce heat to low. Cover your skillet and let it simmer for 15-20 minutes. Once done, fluff the rice with a fork. This keeps it light and fluffy. For more flavor, add fresh herbs like thyme or oregano. You can also squeeze some lemon juice for brightness. If you like heat, add a pinch of cayenne pepper or hot sauce. Mixing in sautéed mushrooms or zucchini can add depth. Always taste your dish as you cook. Adjust seasoning to your liking. A small amount of salt can really elevate the flavors. Choose containers that are microwave-safe and airtight. Glass containers are great for reheating and storing. Use separate compartments for chicken, rice, and veggies if possible. This helps keep flavors fresh. Label your containers with the dish name and date. It makes meal prep easier for busy days. Keep in mind that portion sizes should be balanced for healthy eating. Pro Tips Marinate for Flavor: Allow the chicken to marinate for longer than 30 minutes if possible, even overnight, to enhance its flavor and tenderness. Use Fresh Ingredients: Always opt for fresh bell peppers and herbs for a vibrant taste and texture that elevates the dish. Customize Your Spice Level: Adjust the amount of Cajun seasoning to your taste preference; add more for heat or reduce for a milder flavor. Meal Prep Storage: Store the meal prep containers in the fridge for up to 4 days, or freeze them for up to a month for a quick and delicious meal later. {{image_2}} You can easily change up ingredients in this dish. Try using chicken thighs instead of breasts for more flavor. If you want a meatless option, swap chicken for tofu or tempeh. You can also use quinoa instead of rice for a healthier grain. Bell peppers are great, but feel free to add zucchini or carrots. They add color and taste. You might also consider using vegetable broth in place of chicken broth for a vegetarian touch. Each swap can create a new flavor profile while keeping the dish hearty. If you love heat, add more Cajun seasoning or a dash of hot sauce. For a milder dish, reduce the amount of Cajun seasoning. You can also use sweet paprika instead of smoked paprika for a less spicy option. Adding diced jalapeños can boost the heat, while removing them can cool things down. Always taste as you go to find your perfect spice level. Adjusting spiciness makes the dish more personal to your taste buds. This recipe works well on the stovetop, but you can also try other methods. You can bake the chicken in the oven for a juicy texture. Simply season the chicken and cook at 375°F for about 25-30 minutes. For a one-pot meal, use a rice cooker or Instant Pot. Just add all ingredients and follow the cooking times for rice. These methods can save time and make cleanup easier. Each method brings its unique twist to the classic Cajun chicken and rice. Store your Cajun chicken and rice in airtight containers. Let it cool before sealing. This dish stays fresh for up to four days in the fridge. Always label your containers with the date. This way, you know when to eat them. You can freeze Cajun chicken and rice for up to three months. Use freezer-safe containers or bags to prevent freezer burn. Divide the meal into single servings for easy thawing. Always mark the date on your containers. This helps you keep track of freshness. To reheat, remove the meal from the container. Place it in a microwave-safe dish. Heat on medium for 2-3 minutes. Stir halfway through for even heating. If it’s frozen, thaw it overnight in the fridge first. You can also reheat it on the stove. Add a splash of chicken broth to keep it moist. Cook on low until heated through. Enjoy your meal! Yes, you can use brown rice. Brown rice has more fiber and nutrients. It takes longer to cook, so adjust the cooking time. Cook brown rice for about 40-45 minutes with the same broth amount. It will give a heartier texture to your dish. This dish lasts about four days in the fridge. Store it in airtight containers. Make sure it cools down before sealing. Reheat it in the microwave or on the stove. Enjoy it warm for the best flavor. Yes, this recipe is perfect for freezing. Divide it into portions and let it cool. Store in freezer-safe containers or bags. It can last up to three months in the freezer. Thaw it overnight in the fridge before reheating. Absolutely! To make it vegetarian, swap chicken for tofu or tempeh. Use vegetable broth instead of chicken broth. Add more veggies like zucchini or mushrooms for extra flavor. You can still use Cajun seasoning for that spicy kick! This guide covered how to create a tasty meal prep dish from start to finish. We explored ingredients like chicken, veggies, rice, and garnishes. You learned the steps for marinating, cooking, and combining them. Tips ensured your chicken is juicy and your rice is fluffy. Variations let you customize your meal to your liking. Lastly, storage info helped you keep it fresh. Remember, meal prepping saves time and boosts healthy eating. Enjoy your cooking journey!

Cajun Chicken & Rice Meal Prep

A flavorful and hearty meal prep dish featuring Cajun-spiced chicken, rice, and vegetables.
Print Recipe Pin Recipe
Course Main Course
Cuisine Cajun
Servings 4
Calories 450 kcal

Ingredients
  

  • 2 large chicken breasts, diced
  • 1 cup long grain rice
  • 2 cups chicken broth
  • 1 medium red bell pepper, diced
  • 1 medium green bell pepper, diced
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 2 teaspoons Cajun seasoning
  • 1 teaspoon smoked paprika
  • 1 teaspoon onion powder
  • to taste salt and pepper
  • 2 tablespoons olive oil
  • 1 cup frozen corn
  • 1 cup black beans, rinsed and drained
  • to taste fresh parsley, chopped (for garnish)

Instructions
 

  • In a medium bowl, combine the diced chicken, olive oil, Cajun seasoning, smoked paprika, onion powder, salt, and pepper. Mix well and let marinate for at least 30 minutes in the refrigerator.
  • Heat a large skillet over medium heat. Add the marinated chicken and cook for about 5-7 minutes until the chicken is golden brown and cooked through. Remove from the skillet and set aside.
  • In the same skillet, add the diced onion, red bell pepper, green bell pepper, and garlic. Sauté until the vegetables are tender, about 5 minutes.
  • Add the rice to the skillet, stirring to coat it with the vegetable mixture. Pour in the chicken broth and bring to a boil. Once boiling, reduce heat to low, cover, and simmer for about 15-20 minutes, or until the rice is cooked and the liquid is absorbed.
  • Once the rice is cooked, fluff it with a fork and stir in the cooked chicken, frozen corn, and black beans. Cook on low heat for an additional 5 minutes, allowing everything to meld together.
  • Divide the Cajun chicken and rice mixture into meal prep containers. Garnish with fresh parsley.

Notes

Let the chicken marinate for more flavor.
Keyword Cajun, chicken, meal prep, rice