Low Calorie Meal Prep Cajun Chicken and Veggies – Simple, Spicy, and Satisfying
This recipe is for anyone who wants bold flavor without a lot of calories or fuss. Cajun chicken and veggies cook quickly on one sheet pan, making meal prep straightforward and fast. It’s a great option for busy weekdays, and the leftovers taste just as good the next day.
You’ll get lean protein, colorful vegetables, and a punchy spice blend that keeps things exciting. If you like food that’s healthy but never boring, this one is for you.
Low Calorie Meal Prep Cajun Chicken and Veggies - Simple, Spicy, and Satisfying
Ingredients
Method
- Preheat the oven: Set to 425°F (220°C). Line a large sheet pan with parchment paper or lightly spray with oil.
- Prep the chicken: Pat the chicken dry with paper towels. Cut into bite-size pieces for faster, even cooking.
- Prep the veggies: Slice bell peppers and onion, cut zucchini, and break broccoli into small florets. Keep pieces similar in size.
- Make the seasoning mix: In a small bowl, combine Cajun seasoning, garlic powder, smoked paprika, a pinch of salt, and black pepper.
- Season the chicken: Add chicken to a large bowl. Drizzle with about 1 tablespoon of olive oil and 1.5 tablespoons of the seasoning mix. Toss to coat well.
- Season the veggies: In another bowl, toss the vegetables with the remaining olive oil and seasoning mix. Add an extra pinch of salt if needed.
- Arrange on the sheet pan: Spread the veggies in an even layer. Nestle the seasoned chicken pieces on top or alongside. Avoid overcrowding so everything roasts instead of steams.
- Roast: Bake for 18–22 minutes, stirring once halfway. Chicken should reach an internal temperature of 165°F (74°C) and the veggies should be tender with charred edges.
- Finish with freshness: Squeeze lemon over the pan right out of the oven. Sprinkle with chopped parsley or cilantro if using.
- Portion for meal prep: Divide into 4 containers. Add an extra lemon wedge to each for a quick refresh at reheat time.
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Get Your Program TodayWhy This Recipe Works
- One-pan simplicity: Everything roasts on a single sheet pan, so cleanup is minimal and cooking is efficient.
- Big flavor, fewer calories: Cajun seasoning adds heat and depth without heavy sauces or extra oil.
- Balanced meal: Lean chicken paired with fiber-rich veggies keeps you full and satisfied.
- Flexible and forgiving: Swap vegetables based on what’s in your fridge and adjust the spice level to your taste.
- Perfect for meal prep: Divides easily into portions that reheat well for lunch or dinner throughout the week.
Ingredients
- Chicken: 1.5 to 2 pounds boneless, skinless chicken breasts (about 3–4 medium breasts), cut into 1-inch pieces
- Bell peppers: 3 medium (mix of red, yellow, green), sliced into strips
- Red onion: 1 large, sliced into wedges
- Zucchini: 2 small, cut into half-moons
- Broccoli: 1 small head, cut into florets
- Olive oil: 1.5 to 2 tablespoons
- Lemon: 1, cut into wedges (for serving)
- Fresh parsley or cilantro: A handful, chopped (optional, for garnish)
- Cajun seasoning: 2.5 to 3 tablespoons (store-bought or homemade)
- Garlic powder: 1 teaspoon
- Smoked paprika: 1 teaspoon (optional for deeper flavor)
- Salt and black pepper: To taste
Step-by-Step Instructions
- Preheat the oven: Set to 425°F (220°C). Line a large sheet pan with parchment paper or lightly spray with oil.
- Prep the chicken: Pat the chicken dry with paper towels.
Cut into bite-size pieces for faster, even cooking.
- Prep the veggies: Slice bell peppers and onion, cut zucchini, and break broccoli into small florets. Keep pieces similar in size.
- Make the seasoning mix: In a small bowl, combine Cajun seasoning, garlic powder, smoked paprika, a pinch of salt, and black pepper.
- Season the chicken: Add chicken to a large bowl. Drizzle with about 1 tablespoon of olive oil and 1.5 tablespoons of the seasoning mix.
Toss to coat well.
- Season the veggies: In another bowl, toss the vegetables with the remaining olive oil and seasoning mix. Add an extra pinch of salt if needed.
- Arrange on the sheet pan: Spread the veggies in an even layer. Nestle the seasoned chicken pieces on top or alongside.
Avoid overcrowding so everything roasts instead of steams.
- Roast: Bake for 18–22 minutes, stirring once halfway. Chicken should reach an internal temperature of 165°F (74°C) and the veggies should be tender with charred edges.
- Finish with freshness: Squeeze lemon over the pan right out of the oven. Sprinkle with chopped parsley or cilantro if using.
- Portion for meal prep: Divide into 4 containers.
Add an extra lemon wedge to each for a quick refresh at reheat time.
How to Store
- Refrigerate: Store in airtight containers for up to 4 days.
- Freeze: You can freeze for up to 2 months, though peppers and zucchini may soften slightly when thawed.
- Reheat: Microwave for 1.5–2 minutes, stirring halfway. Or warm in a skillet over medium heat for 4–5 minutes to keep texture.
- Refresh: Add a squeeze of lemon or a splash of chicken broth when reheating to brighten flavors.
Why This is Good for You
- Lean protein: Chicken breast helps maintain muscle and keeps you fuller longer with fewer calories.
- High in fiber: Veggies like broccoli, peppers, and zucchini support digestion and steady energy.
- Lower in calories: Minimal oil and no heavy sauces keep each portion light without sacrificing taste.
- Nutrient-dense: Colorful vegetables bring antioxidants, vitamins A and C, potassium, and more.
- Blood sugar friendly: Balanced protein and fiber can help reduce spikes and crashes.
What Not to Do
- Don’t overcrowd the pan: Crowding traps steam and leads to soggy vegetables. Use two pans if needed.
- Don’t skip drying the chicken: Extra moisture prevents browning and dilutes the spice coating.
- Don’t overcook: Dry chicken ruins the meal.
Start checking at 18 minutes and use a thermometer.
- Don’t forget salt: Cajun seasoning varies in saltiness. Taste and adjust so flavors pop.
- Don’t drown it in oil: A light coating is enough. Too much oil adds unnecessary calories and greasiness.
Recipe Variations
- Extra-lean swap: Use chicken tenderloins or turkey breast chunks.
Adjust time slightly if smaller pieces cook faster.
- Spice level: For mild heat, use less Cajun seasoning or mix with paprika. For more heat, add cayenne or red pepper flakes.
- Different veggies: Try green beans, asparagus, cherry tomatoes, or cauliflower. Choose quick-roasting vegetables for best results.
- Add healthy carbs: Serve with 1/2 cup cooked brown rice, quinoa, or cauliflower rice for a fuller meal.
- Citrus twist: Add orange zest to the seasoning mix for a bright, slightly sweet note.
- Smoky BBQ Cajun: Mix Cajun seasoning with a touch of sugar-free BBQ seasoning for a Southern-style spin.
- Dairy boost: Top hot portions with a spoonful of nonfat Greek yogurt mixed with lemon and garlic for a creamy, low-calorie sauce.
FAQ
How many calories are in a serving?
Portions vary, but a typical serving (about 6–7 ounces total of chicken and vegetables) falls around 300–400 calories depending on oil amount and exact ingredients.
If you add grains or sauces, the count will increase.
Can I use chicken thighs instead of breasts?
Yes. Boneless, skinless thighs stay juicy and add a bit more flavor. They are slightly higher in calories but still a great option.
Cook until they reach 165°F (74°C).
Is store-bought Cajun seasoning okay?
Absolutely. Just check the label for salt levels. If it’s very salty, reduce added salt.
If it’s mild, boost flavor with extra garlic powder or smoked paprika.
How do I keep the vegetables crisp?
Cut them evenly, don’t overcrowd the pan, and roast at high heat. Stir once, not more, and pull them when edges are browned and centers are tender.
Can I make this in an air fryer?
Yes. Cook in batches at 390°F (200°C) for 10–14 minutes, shaking halfway.
Avoid stacking to keep everything crisp.
What can I serve with this to keep it low calorie?
Cauliflower rice, a simple side salad with lemon, or roasted spaghetti squash keep the meal light while adding volume.
How can I make it less spicy for kids?
Use half the Cajun seasoning and add more paprika and garlic powder to keep flavor without too much heat. A little honey in a yogurt sauce can also balance spice.
Can I marinate the chicken ahead?
Yes. Toss the chicken with seasoning and a bit of oil, then refrigerate for up to 12 hours.
It deepens the flavor and makes prep day faster.
What if I don’t have smoked paprika?
Skip it or use regular paprika. You’ll lose some smokiness, but the Cajun blend still provides plenty of flavor.
How do I prevent the chicken from drying out when reheating?
Add a splash of broth or water before microwaving and cover loosely. Reheat just until warm, not piping hot.
Final Thoughts
Low Calorie Meal Prep Cajun Chicken and Veggies is a go-to recipe when you want strong flavor, simple prep, and meals that help you feel good.
It’s easy to customize, scales well for batch cooking, and delivers a balanced plate every time. Keep a jar of Cajun seasoning on hand, grab a few colorful vegetables, and you’ll have a fast, reliable meal prep option that never tastes bland. Make it once, and it will likely become a regular in your weekly rotation.
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