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Low Calorie Meal Prep Cajun Chicken and Veggies - Simple, Spicy, and Satisfying

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

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

Method
 

  1. Preheat the oven: Set to 425°F (220°C). Line a large sheet pan with parchment paper or lightly spray with oil.
  2. Prep the chicken: Pat the chicken dry with paper towels. Cut into bite-size pieces for faster, even cooking.
  3. Prep the veggies: Slice bell peppers and onion, cut zucchini, and break broccoli into small florets. Keep pieces similar in size.
  4. Make the seasoning mix: In a small bowl, combine Cajun seasoning, garlic powder, smoked paprika, a pinch of salt, and black pepper.
  5. 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.
  6. 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.
  7. 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.
  8. 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.
  9. Finish with freshness: Squeeze lemon over the pan right out of the oven. Sprinkle with chopped parsley or cilantro if using.
  10. Portion for meal prep: Divide into 4 containers. Add an extra lemon wedge to each for a quick refresh at reheat time.