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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
Cook Time 30 minutes
Total Time 45 minutes
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.