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High-Protein Cajun Chicken Rice Bowls
Cajun-spiced chicken is served over fluffy basmati rice with a creamy seasoned mayonnaise for five practical meal-prep lunches.
From YouTube · May 11, 2025
Cajun-spiced chicken is served over fluffy basmati rice with a creamy seasoned mayonnaise for five practical meal-prep lunches.
10 min
Prep time
20 min
Cook time
30 min
Total time
5 meal-prep bowls
Yield
Ingredients
15 ingredients- 6 g onion powder
- 6 g garlic powder
- 6 g sweet paprika
- 3 g dried oregano
- 3 g dried thyme
- 2 g chilli powder
- Fine salt, to taste
- 3 chicken breasts, approximately 750 g total, halved horizontally
- Avocado spray oil, approximately 10 sprays or as needed
- 1 small brown or yellow onion, approximately 120 g, finely diced
- 3 garlic cloves, finely grated
- 300 g basmati rice, washed thoroughly
- 600 ml cold water
- 125 g mayonnaise
- Ground black pepper, to taste
Method
18 steps- Combine the onion powder, garlic powder, paprika, oregano, thyme, chilli powder and a generous pinch of salt in a small bowl.
- Measure 9 g of the prepared Cajun spice mix for the chicken, 4 g for the rice and 6 g for the mayonnaise.
- Halve each chicken breast horizontally to create six thinner fillets.
- Coat the chicken lightly with avocado spray oil and rub it evenly with the 9 g Cajun spice mix.
- Heat a large frying pan over medium-high heat.
- Cook the chicken for approximately 4 minutes per side, until golden and the centre reaches at least 74°C.
- Transfer the chicken to a clean plate and rest it for several minutes before slicing.
- Place a medium saucepan over medium heat. Add the diced onion with a light spray of avocado oil if needed.
- Cook until the onion softens, then add the grated garlic and 4 g Cajun spice mix.
- Cook for 30 seconds, stirring continuously, until fragrant.
- Add the washed basmati rice, 600 ml cold water and a pinch of salt.
- Bring to a boil, reduce the heat to low, cover and cook for 12 minutes.
- Remove the rice from the heat and leave it covered for another 4 minutes.
- Fluff the rice gently with a fork.
- Combine the mayonnaise and remaining 6 g Cajun spice mix. Season with salt and black pepper if required.
- Divide the rice evenly among five meal-prep containers.
- Slice the chicken and divide it evenly over the rice.
- Store the Cajun mayonnaise separately and add it after reheating.
Recipe notes
Helpful tips
- Wash the rice until the water is mostly clear to remove excess surface starch.
- Halving the chicken breasts allows them to cook evenly in approximately 4 minutes per side.
- Let the spice mixture cook with the onion and garlic for 30 seconds to release its aroma.
- Rest the chicken before slicing to retain its juices.
- Keep the mayonnaise separate from food that will be reheated.
Equipment
- Large frying pan
- Medium saucepan with lid
- Small mixing bowl
- Fine grater
- Food thermometer
- Five meal-prep containers
Storage
Store the chicken and rice in airtight containers in the refrigerator for up to 4 days or freeze for up to 3 months. Keep the Cajun mayonnaise refrigerated separately for up to 5 days and do not freeze it. Reheat the chicken and rice until steaming throughout.
Additional tips
- Contains egg and may contain mustard depending on the mayonnaise. Chicken must reach at least 74°C internally. Cool cooked rice promptly and refrigerate it within 1 hour where possible.
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