High Protein Creamy Cajun Chicken Meal Prep – Comfort Food With Serious Staying Power

This is the kind of meal prep that makes you look forward to lunch. Juicy Cajun-spiced chicken, a rich yet lighter creamy sauce, and a balanced base of rice and veggies—it checks every box. It’s high in protein, easy to portion, and reheats beautifully.

If you’re trying to eat well without feeling deprived, this creamy Cajun chicken will become a regular in your weekly rotation. It’s simple enough for busy days but satisfying enough to feel like a treat.

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High Protein Creamy Cajun Chicken Meal Prep - Comfort Food With Serious Staying Power

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Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• 1.5–2 pounds boneless, skinless chicken breasts (about 4 breasts), patted dry
• 2 tablespoons Cajun seasoning (store-bought or homemade)
• 1 teaspoon smoked paprika (optional, for extra depth)
• 1 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon kosher salt, plus more to taste
• 1/4 teaspoon black pepper
• 1–2 tablespoons olive oil
• 1 small yellow onion, thinly sliced
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 3 cloves garlic, minced
• 1/2 cup low-sodium chicken broth
• 1/2 cup 2% or whole milk
• 1/2 cup plain Greek yogurt (2% preferred for creaminess)
• 1 tablespoon tomato paste
• 1 teaspoon lemon juice or apple cider vinegar
• 1/4 cup grated Parmesan (optional, for extra richness)
• Cooked base for meal prep: 3–4 cups cooked brown rice, white rice, or quinoa
• Garnish: chopped parsley or green onions, lemon wedges (optional)

Method

 

1. Prep the chicken: Slice chicken breasts in half horizontally if thick, so they cook evenly. Pat dry. In a small bowl, mix Cajun seasoning, smoked paprika, garlic powder, onion powder, salt, and pepper. Coat chicken on all sides with the spice blend.
2. Sear the chicken: Heat a large skillet over medium-high heat. Add olive oil. Sear chicken 4–5 minutes per side until browned and cooked through (internal temp 165°F/74°C). Transfer to a plate to rest.
3. Sauté the veggies: In the same skillet, add the onion and bell peppers with a pinch of salt. Cook 5–7 minutes, stirring, until softened and lightly charred at the edges. Add minced garlic and cook 30 seconds until fragrant.
4. Build the sauce: Lower heat to medium. Stir in tomato paste and cook 30 seconds. Pour in chicken broth and milk, scraping up browned bits. Simmer 2–3 minutes to slightly reduce.
5. Add creaminess: Remove pan from heat for a moment to cool slightly. Whisk in Greek yogurt until smooth. Return to low heat, stirring gently. Do not boil after adding yogurt to avoid curdling. Stir in Parmesan if using and the lemon juice to brighten.
6. Combine: Slice or cube the cooked chicken. Add it back to the skillet, turning to coat in the creamy Cajun sauce. Taste and adjust with salt, pepper, or more Cajun seasoning if needed.
7. Assemble meal prep: Divide cooked rice or quinoa among 4–5 airtight containers. Top with the creamy Cajun chicken and peppers. Spoon extra sauce over each portion. Garnish with parsley or green onions.
8. Cool and store: Let containers cool uncovered for 15–20 minutes before sealing to prevent condensation. Refrigerate.

What Makes This Special

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• High protein, no fuss: Lean chicken breast offers a clean protein boost without weighing you down.
• Creamy without the heaviness: Greek yogurt and a splash of milk create a silky sauce without loads of cream.
• Big flavor, simple ingredients: Cajun seasoning, garlic, and paprika bring warmth and depth with minimal effort.
• Built for meal prep: The sauce keeps the chicken tender for days, and the components reheat well.
• Customizable: Swap carbs, adjust heat, or sneak in extra veggies—this recipe plays nicely with your preferences.

Ingredients

• 1.5–2 pounds boneless, skinless chicken breasts (about 4 breasts), patted dry
• 2 tablespoons Cajun seasoning (store-bought or homemade)
• 1 teaspoon smoked paprika (optional, for extra depth)
• 1 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon kosher salt, plus more to taste
• 1/4 teaspoon black pepper
• 1–2 tablespoons olive oil
• 1 small yellow onion, thinly sliced
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 3 cloves garlic, minced
• 1/2 cup low-sodium chicken broth
• 1/2 cup 2% or whole milk
• 1/2 cup plain Greek yogurt (2% preferred for creaminess)
• 1 tablespoon tomato paste
• 1 teaspoon lemon juice or apple cider vinegar
• 1/4 cup grated Parmesan (optional, for extra richness)
• Cooked base for meal prep: 3–4 cups cooked brown rice, white rice, or quinoa
• Garnish: chopped parsley or green onions, lemon wedges (optional)

Instructions

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1. Prep the chicken: Slice chicken breasts in half horizontally if thick, so they cook evenly. Pat dry.

   In a small bowl, mix Cajun seasoning, smoked paprika, garlic powder, onion powder, salt, and pepper. Coat chicken on all sides with the spice blend.

2. Sear the chicken: Heat a large skillet over medium-high heat. Add olive oil.

   Sear chicken 4–5 minutes per side until browned and cooked through (internal temp 165°F/74°C). Transfer to a plate to rest.

3. Sauté the veggies: In the same skillet, add the onion and bell peppers with a pinch of salt. Cook 5–7 minutes, stirring, until softened and lightly charred at the edges.

   Add minced garlic and cook 30 seconds until fragrant.

4. Build the sauce: Lower heat to medium. Stir in tomato paste and cook 30 seconds. Pour in chicken broth and milk, scraping up browned bits.

   Simmer 2–3 minutes to slightly reduce.

5. Add creaminess: Remove pan from heat for a moment to cool slightly. Whisk in Greek yogurt until smooth. Return to low heat, stirring gently.

   Do not boil after adding yogurt to avoid curdling. Stir in Parmesan if using and the lemon juice to brighten.

6. Combine: Slice or cube the cooked chicken. Add it back to the skillet, turning to coat in the creamy Cajun sauce.

   Taste and adjust with salt, pepper, or more Cajun seasoning if needed.

7. Assemble meal prep: Divide cooked rice or quinoa among 4–5 airtight containers. Top with the creamy Cajun chicken and peppers. Spoon extra sauce over each portion.

   Garnish with parsley or green onions.

8. Cool and store: Let containers cool uncovered for 15–20 minutes before sealing to prevent condensation. Refrigerate.

Storage Instructions

• Refrigerator: Store in airtight containers for 3–4 days.
• Freezer: Freeze up to 2 months. For best texture, freeze the chicken and sauce separately from rice.

  Thaw overnight in the fridge.

• Reheating: Microwave on medium power in 60–90 second bursts, stirring once, until hot. If sauce thickens, add a splash of water or milk to loosen.
• Food safety: Reheat to steaming hot throughout. Avoid reheating more than once for each portion.

Health Benefits

• High protein for satiety: Chicken breast and Greek yogurt provide a strong protein base to keep you full and support muscle maintenance.
• Smarter creaminess: Using milk and yogurt instead of heavy cream cuts saturated fat while keeping the sauce rich.
• Fiber and micronutrients: Bell peppers and onions add vitamin C, antioxidants, and natural sweetness.

  Pairing with brown rice or quinoa bumps up fiber.

• Balanced macros: You get a satisfying mix of lean protein, complex carbs, and moderate fat—ideal for steady energy and post-workout recovery.

Pitfalls to Watch Out For

• Curdling the sauce: Yogurt can split if boiled. Keep heat low after adding it, and take the pan off the heat briefly before whisking it in.
• Over-salting: Cajun blends vary in saltiness. Taste the sauce before adding extra salt, especially if you use Parmesan.
• Dry chicken: Thin cutlets can overcook fast.

  Aim for a good sear and pull at 165°F. Resting a few minutes helps retain juices.

• Soggy meal prep: Don’t seal containers while steaming hot. Cooling first prevents excess condensation and watery sauce.

Alternatives

• Protein swaps: Use boneless skinless thighs for more juiciness, or turkey cutlets for a lean option.

  For seafood, shrimp cooks in 3–4 minutes—add at the end so it doesn’t overcook.

• Dairy-free: Replace milk with unsweetened almond milk and Greek yogurt with unsweetened coconut yogurt. Skip Parmesan or use a dairy-free alternative.
• Low-carb base: Serve over cauliflower rice or roasted zucchini. The sauce pairs well with a simple sautéed greens mix.
• Extra veg: Toss in mushrooms or spinach after the peppers.

  Baby spinach wilts in under a minute and bulks up the meal.

• Heat level: For milder heat, use less Cajun seasoning and add sweet paprika. For spicier, add cayenne or hot sauce to taste.
• Gluten-free: Most Cajun blends are gluten-free, but check labels. Serve over rice or quinoa to keep it GF.

FAQ

Can I use pre-cooked chicken?

Yes.

Slice or cube cooked chicken and warm it in the sauce for a few minutes to absorb flavor. Be gentle with the heat so the chicken stays tender.

Will heavy cream work instead of milk and yogurt?

It will, and it’s delicious. Use 3/4 cup heavy cream and skip the yogurt.

The sauce will be richer and slightly higher in calories, but very silky.

How do I make my own Cajun seasoning?

Mix 2 teaspoons paprika, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1 teaspoon dried oregano, 1 teaspoon dried thyme, 1/2 teaspoon cayenne (or to taste), 1/2 teaspoon black pepper, and 1/2–1 teaspoon salt. Adjust heat as you like.

What’s the best way to keep the chicken juicy?

Don’t overcook it. Sear over medium-high heat, check for 165°F, and let it rest before slicing.

The creamy sauce also helps lock in moisture.

Can I make this in the oven?

Yes. Season chicken and bake at 425°F (220°C) for 16–20 minutes depending on thickness. Make the sauce on the stovetop, then slice the baked chicken and toss it into the sauce.

What if my sauce is too thin?

Simmer it for a few minutes to reduce, stirring often.

If needed, whisk 1 teaspoon cornstarch with 1 tablespoon cold milk and stir it into the simmering sauce until thickened.

How can I add more protein?

Use extra chicken, or stir in a can of rinsed white beans at the end. You can also bump up the Greek yogurt slightly for a creamier, higher-protein sauce.

Wrapping Up

This High Protein Creamy Cajun Chicken Meal Prep brings big flavor, real comfort, and the kind of balance that keeps you satisfied. It’s simple to make, easy to customize, and reliable for busy weeks.

Whether you’re chasing macros or just want a great lunch that reheats well, this recipe has your back. Batch it on Sunday, and enjoy hearty, creamy chicken that stays tender and tasty through the last container.