The high-protein Cajun chicken rice bowl is a dish that perfectly captures what home-cooked comfort feels like — bold spices, colorful vegetables, and nourishing simplicity. It’s the kind of meal that fills you up, fuels your day, and connects you to the joy of real food.
Chef Mouny is the soulful heart behind RecipesMouny.com, a blog born from love, heritage, and the belief that food can truly change lives. Living on a peaceful ranch in Texas, she cooks surrounded by nature, her beloved horse Rubby, and loyal dogs and cats.
Her passion for cooking began beside her mother, a gifted home cook whose meals healed and comforted. From her, Mouny learned that food is about connection, not perfection. That same philosophy flavors every recipe she shares — and this high-protein Cajun chicken rice bowl is no exception. It’s wholesome, energizing, and deeply comforting.
Table of Contents
Table of Contents
High-Protein Cajun Chicken Rice Bowl
- Total Time: 25 minutes
- Yield: 2–3 servings 1x
Description
A spicy and satisfying high-protein Cajun chicken rice bowl made with juicy chicken breasts, bell peppers, black beans, brown rice, and bold Cajun seasoning.
Ingredients
2 boneless, skinless chicken breasts
1 tablespoon olive oil
1 tablespoon Cajun seasoning
1/2 teaspoon smoked paprika
1/4 teaspoon garlic powder
Salt and black pepper, to taste
1/2 red bell pepper, diced
1/2 green bell pepper, diced
1/2 red onion, chopped
1/2 cup canned black beans, rinsed and drained
1 cup cooked brown rice
1/4 avocado, sliced
1 tablespoon fresh lime juice
Chopped cilantro, for garnish
Instructions
Rub chicken breasts with olive oil, Cajun seasoning, smoked paprika, garlic powder, salt, and pepper.
Heat a skillet over medium-high heat and cook the chicken for 5–7 minutes on each side until fully cooked.
Remove chicken from skillet and let it rest before slicing.
In the same skillet, sauté the red and green bell peppers and red onion for 3–4 minutes until softened.
Warm the black beans and cooked rice separately or together in a pan or microwave.
Assemble bowls by placing rice at the bottom, followed by black beans, sautéed vegetables, and sliced chicken.
Top with avocado slices, a squeeze of lime juice, and chopped cilantro.
Serve warm and enjoy immediately.
Notes
For juicier results, substitute chicken breasts with boneless chicken thighs. Adjust the spice level by increasing or reducing Cajun seasoning. To lower carbs, swap brown rice with cauliflower rice. For meal prep, store components separately for freshness.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Dish
- Method: Stovetop
- Cuisine: American Cajun
Nutrition
- Serving Size: 1 bowl
- Calories: 420
- Sugar: 3g
- Sodium: 750mg
- Fat: 14g
- Saturated Fat: 2.5g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 6g
- Protein: 38g
- Cholesterol: 90mg
Keywords: high-protein cajun chicken, spicy chicken rice bowl, cajun chicken recipe, chicken rice bowl meal prep
Ingredients
The high-protein Cajun chicken rice bowl comes together with simple, whole ingredients that bring both flavor and nourishment. Every component plays a role—seasoning the chicken deeply, adding brightness through vegetables, and creating balance with grains and beans. These easy staples make this dish as practical as it is satisfying.
2 boneless, skinless chicken breasts (or 3 thighs for juicier texture)
1 tablespoon olive oil
1 tablespoon Cajun seasoning (homemade or store-bought)
½ teaspoon smoked paprika
¼ teaspoon garlic powder
Salt and black pepper, to taste
½ red bell pepper, diced
½ green bell pepper, diced
½ small red onion, chopped
½ cup canned black beans, rinsed and drained
1 cup cooked brown rice or white jasmine rice
¼ avocado, sliced (optional)
1 tablespoon fresh lime juice
Chopped cilantro for garnish
Each ingredient supports the soul of the recipe. The Cajun seasoning and smoked paprika deliver warmth and spice; the peppers and onions add sweetness and color; and the rice and beans make this bowl hearty enough to satisfy after any long day.
This high-protein Cajun chicken rice bowl proves that wholesome food doesn’t have to be complicated. With a few pantry basics and fresh produce, you can build a vibrant, flavorful meal that’s perfect for family dinners or meal prep.
What You Need
Cooking this high-protein Cajun chicken rice bowl doesn’t require fancy gadgets or chef-level equipment—just a few reliable tools, a handful of fresh ingredients, and the right mood for comfort cooking. Everything you need is already in most home kitchens.
Kitchen Tools
Large skillet or grill pan
Mixing bowl
Spatula or tongs
Rice cooker or saucepan
Sharp knife and cutting board
Pantry Staples
Olive oil
Cajun seasoning
Smoked paprika
Canned black beans
Rice (brown or white)
Optional Add-Ons
For extra variety, pair your high-protein Cajun chicken rice bowl with sides that brighten the meal. Try the crisp Red Cabbage and Carrot Asian Slaw for a refreshing crunch or a Quinoa Chickpea and Avocado Salad for more plant-powered protein.
Everything about this setup is designed for ease. With one pan and minimal cleanup, the high-protein Cajun chicken rice bowl fits seamlessly into busy evenings, proving that wholesome food and simple prep can live happily together. side of Quinoa Chickpea and Avocado Salad for even more plant-powered protein.
Time to Cook
This high-protein Cajun chicken rice bowl is one of those recipes that feels homemade yet fits into the busiest days. With just a few fresh ingredients and under 30 minutes, you’ll have a flavorful meal that’s both energizing and comforting.
It’s ideal for quick weeknight dinners, a post-workout meal, or even a casual family lunch. The beauty lies in how fast it all comes together—simple steps, big flavor, and no stress.
Prep Time: 10 minutes
Cook Time: 15–20 minutes
Total Time: 25–30 minutes
Serves: 2–3 portions
If you’re planning ahead, double the batch and store it for easy grab-and-go lunches throughout the week. The flavors deepen beautifully as it sits, making it even better the next day.
The high-protein Cajun chicken rice bowl also pairs perfectly with other easy comfort meals, such as the Easy Korean Beef Bowl or the Lemon Garlic Shrimp Rice Bowl. Together, they create a colorful and delicious meal rotation that keeps your week exciting.
Quick, balanced, and satisfying—this Cajun-inspired bowl proves that nourishing meals don’t have to take all evening.derfully with meals like this Easy Korean Beef Bowl for variety across the days.
Steps to Make It
Follow these simple steps to bring your high-protein Cajun chicken rice bowl to life. The secret is seasoning boldly and cooking the chicken just right to get that perfect balance of spice, tenderness, and flavor.
1. Season the chicken
In a mixing bowl, coat the chicken breasts or thighs with olive oil, Cajun seasoning, smoked paprika, garlic powder, salt, and pepper. Let it rest for about five minutes while you prep the vegetables.
2. Cook the chicken
Heat a large skillet or grill pan over medium-high heat. Sear the chicken for 5–7 minutes per side, or until it’s cooked through and charred at the edges. Remove from the pan and let it rest for a few minutes before slicing.
3. Sauté the vegetables
In the same skillet, add a touch more oil if needed. Toss in the diced red and green bell peppers and chopped red onion. Sauté for 3–5 minutes, until tender but still vibrant.
4. Prepare the base
Scoop cooked rice into bowls and top with black beans to form the hearty base of your high-protein Cajun chicken rice bowl.
5. Assemble the bowl
Slice the rested chicken thinly and layer it over the rice and beans. Add the sautéed vegetables, a few avocado slices, a squeeze of lime juice, and a sprinkle of fresh cilantro to finish.
Every bite of this high-protein Cajun chicken rice bowl bursts with warmth, spice, and texture — proof that wholesome comfort food can still be quick and effortless.
Make It Perfect
Every high-protein Cajun chicken rice bowl deserves to taste just right — juicy chicken, balanced heat, and those little details that bring comfort to every bite. These simple tips will help you make your bowl shine every single time.
Let the chicken rest
After cooking, allow the chicken to rest for a few minutes before slicing. This keeps the juices locked in so your bowl stays moist and flavorful.
Use homemade Cajun seasoning
If you have a few pantry spices, make your own Cajun blend with paprika, garlic powder, onion powder, cayenne, oregano, thyme, and salt. You’ll control the heat and create a flavor that’s uniquely yours.
Get a good sear
Don’t overcrowd the pan. Give each piece of chicken space so it can develop a beautiful crust — the foundation of any great high-protein Cajun chicken rice bowl.
Keep it balanced
A squeeze of lime juice or a few slices of avocado add brightness and creaminess that complement the spice perfectly.
You can also use this same method in recipes like Parmesan Crusted Chicken or Lemon Garlic Butter Shrimp where the goal is crisp edges and juicy centers.
Cooking should never feel rushed or stressful. With a little care and patience, your high-protein Cajun chicken rice bowl will taste every bit as comforting as it looks.his method for other dishes like Parmesan Crusted Chicken where crisp edges and juicy centers are key.
Mix It Up
One of the best parts about making a high-protein Cajun chicken rice bowl is how flexible it can be. You can swap ingredients, adjust the spice, and reinvent the dish to match your cravings, your diet, or whatever’s in your fridge. Each version keeps that soulful Cajun flavor but lets you make it entirely your own.
Grain swap:
Switch up your base by using quinoa, farro, or even cauliflower rice for a lighter, lower-carb option. Each grain brings its own texture and personality to your bowl.
Protein twist:
If you’re not in the mood for chicken, this recipe works beautifully with shrimp, tofu, or even seared tempeh. These proteins soak up the seasoning and keep the high-protein Cajun chicken rice bowl theme alive — bold, satisfying, and nourishing.
Veggie boost:
Toss in corn, zucchini, or spinach during the last minute of sautéing for extra color and nutrients. It’s a quick way to give your bowl a fresh, seasonal feel.
Turn up the heat:
Add a pinch of cayenne or drizzle of hot sauce if you like things spicy. The flavors blend perfectly with the smoky Cajun base.
If you enjoy bold spice and variety, try other heat-kissed recipes like the Gochujang Tofu Rice Bowl or the Spicy Chicken Burrito Bowl. Both offer different ways to bring comfort and kick to your table.
The high-protein Cajun chicken rice bowl is proof that one recipe can wear many hats — wholesome, customizable, and always full of flavor.
Perfect Partners
A bold and satisfying high-protein Cajun chicken rice bowl deserves side dishes that complement its spice and heartiness without overpowering it. Whether you’re serving dinner for family or prepping meals for the week, the right sides can turn this simple bowl into a full Southern-inspired feast.
Crisp & fresh:
Pair your high-protein Cajun chicken rice bowl with something cool and crunchy like the Red Cabbage and Carrot Asian Slaw. The tangy dressing and bright colors create a refreshing contrast to the smoky Cajun seasoning.
Protein-packed:
Serve it with a Quinoa Chickpea and Avocado Salad for an added boost of plant-based protein and texture. The creamy avocado complements the chicken beautifully.
Comforting & warm:
For a cozier meal, try pairing it with Lentil Soup with Cumin and Lemon. The earthy lentils and zesty lemon echo the Cajun bowl’s depth while keeping the meal balanced and satisfying.
Light & simple:
If you prefer something quick, a handful of roasted veggies or a simple green salad rounds out the flavors perfectly.
Each pairing enhances the high-protein Cajun chicken rice bowl, making it a versatile choice for any table. Whether you crave crunch, comfort, or extra protein, these sides bring variety, color, and a touch of harmony to every meal.
Busy Day Hero
With just one pan, minimal prep, and under 30 minutes cook time, this high-protein Cajun chicken rice bowl is a lifesaver when you’re short on time. Whether you’re juggling work, kids, or just running behind, this meal delivers fast comfort without compromise.
Work Ahead
You can prep this dish ahead in smart ways:
- Pre-chop your bell peppers and onion.
- Season the chicken the night before and refrigerate.
- Cook the rice in advance and store in the fridge for up to 3 days.
Assemble and reheat when ready — it tastes just as good on day three.
Save Some For Later
This bowl is made for leftovers. Store components separately in airtight containers:
- Chicken: up to 4 days in the fridge, or freeze for 2 months.
- Rice: refrigerate for 3–4 days.
- Veggies: best eaten within 2 days for peak freshness.
Microwave or reheat gently on the stovetop for a fresh-tasting meal.
Everyone’s Happy
This recipe is easy to tailor:
- Mild or spicy Cajun seasoning
- Brown or white rice
- Meat-lovers or vegetarian swaps
- Kid-friendly with no heat and extra avocado
Like the Buffalo Chicken Pasta or Mini Chicken Pot Pies, it brings smiles to every plate.
Good For You Too
Packed with lean protein, fiber-rich beans, whole grains, and vegetables, this high-protein Cajun chicken rice bowl supports active lifestyles and healthy eating goals. It fuels workouts, balances blood sugar, and satisfies hunger without heaviness.
Easy Clean Up
This is a one-skillet wonder. Cook your chicken and sauté veggies in the same pan, and use a rice cooker or leftover rice to keep cleanup quick. Fewer dishes, more time to enjoy.
Switch It Up
Use this recipe as a template:
- Switch spices: Try jerk seasoning or chipotle-lime.
- Swap rice: Use couscous, bulgur, or even a low-carb crustless pizza bowl base.
- Turn it into a wrap or salad.
It’s endlessly versatile without losing its roots in spice and comfort.
Simply Perfect
This high-protein Cajun chicken rice bowl is everything we love about home cooking — bold flavor, easy prep, flexible ingredients, and heartfelt nourishment in every bite. It’s a dish that meets you where you are and brings you back to the table.
Conclusion
The high-protein Cajun chicken rice bowl is more than just a quick, nourishing meal. It’s a reminder that food can be bold and balanced, simple yet satisfying, and always made with love. In every spice-dusted bite, there’s warmth, flavor, and fuel the kind of meal that powers your day and centers your evening.
Inspired by Chef Mouny’s life on the ranch and her belief that cooking connects us, this dish embodies what RecipesMouny.com is all about: comfort, tradition, and joyful nourishment.
So whether you’re making dinner for your family, prepping for the week, or just looking for a bowl that makes you feel good from the inside out…
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FAQs
Can I use chicken thighs instead of breasts?
Absolutely. Chicken thighs have more fat and stay juicier, especially if you’re meal prepping. Just adjust the cooking time slightly — thighs may need an extra minute or two per side.
How spicy is Cajun seasoning?
It varies by brand. Some are mild with smoky heat, while others lean fiery. Taste first, and adjust with extra paprika or cayenne to match your preference. You can also make your own blend to control spice and salt levels.
Can I make this bowl vegetarian or vegan?
Yes. Substitute chicken with grilled tofu, tempeh, or blackened mushrooms. Keep the same spice blend for flavor and use plant-based toppings like avocado and beans.
What’s the best rice to use?
Brown rice adds fiber and keeps you full longer, while white jasmine rice brings a fluffy, fragrant base. Quinoa or cauliflower rice are great low-carb or gluten-free alternatives.