Spicy Cajun Chicken Protein Bowls

I love chicken and rice. Like, truly. It’s one of those classic combos that never lets me down, especially when I’m in my lifting routine and chasing protein goals. But let’s be honest: even the best staples can get a little…meh. So I’m always looking for ways to spruce it up without adding a ton of extra work. That’s how these Cajun Chicken Protein Bowls came to life.

It hits every note: spicy, savory chicken with a golden crust, fluffy rice to soak up all that flavor, crispy green beans, juicy grilled tomatoes, and those bright, tangy pickled onions that take it over the top. It’s one of those protein bowls that tastes way more effort-y than it actually is, and it makes meal prep something I actually look forward to eating.

Why I Love These Protein Bowls

Hits the cravings – Spicy, savory, a little tangy, and super satisfying after a hard workout. It actually feels like a reward.

Macro-friendly and filling – High in protein, balanced carbs, and fiber from the veggies—keeps me full without feeling heavy.

Perfect for meal prep – Holds up well in the fridge for 3–4 days, and honestly gets better as the flavors soak in.

Customizable AF – Swap the rice for quinoa, add a hard-boiled egg, change up the veggies—endless variations, same solid base.

Ingredients you’ll need for these bowls

Chicken Breasts are a lean, high-protein staple. If you prefer more flavor and a little fat, go with boneless chicken thighs.

Cajun Spice Mix brings smoky heat. Store-bought works, but homemade gives you full control.

Olive Oil + Butter = crispy sear and flavor. Don’t skip the combo—it makes the chicken next-level.

Rice gives your protein bowl that comforting base. Jasmine and basmati are both fluffy and neutral. Brown rice works too if you need more fiber.

Green Beans + Tomatoes add texture and nutrients. Roasting or grilling deepens their flavor.

Pickled Red Onions are the secret weapon. They cut through the richness and add a fresh, punchy bite.

Greek yogurt elevates your bowl without much effort.

How to Make Your Protein Bowls

1. Cook the Chicken
Pat your chicken breasts dry, then season with Cajun spice, salt, and pepper. Heat olive oil and butter in a pan over medium-high heat and sear the chicken for 5–6 minutes per side, or until fully cooked and golden on the outside. Let it rest before slicing to lock in the juices.

2. Grill the Veggies
Toss green beans and cherry tomatoes with a bit of olive oil, salt, and pepper. Either pan-grill or roast them until the tomatoes blister and the beans get a light char. This brings out so much flavor with minimal effort.

3. Build Your Bowl
Start with a bed of rice, layer on the Cajun chicken, add the veggies, and top it all off with pickled red onions. Adding Greek yogurt cools everything down and adds creaminess.

Macros & Nutrition Breakdown Per Serving

Note: These macros are based on the exact ingredient amounts listed above and a serving size of about 1/2 of the recipe.

• Servings: 2
• Calories: 583kcal
• Protein: 51g
• Carbs: 39g
• Fat: 25g
• Fiber: 4g

Meal Prep & Storage Tips

Prep it for the week: This bowl holds up like a champ in the fridge. Make 3–4 servings at once and portion them into airtight containers for easy grab-and-go meals.

Store smart: Keep the pickled onions and toppings like yogurt in separate containers so they stay fresh and don’t make the bowl soggy.

Reheating tip: Microwave with a splash of water or broth to keep the rice from drying out. Add toppings after heating.

Freezer-friendly? The cooked chicken freezes well for up to 2 months. Just store it separately and assemble fresh bowls when you’re ready to eat.

Mix it up: Use different grains, veggies, or proteins throughout the week but keep the same base recipe to stay consistent without getting bored.

More High-Protein Recipes You’ll Love

Viral Cottage Cheese Sweet Potato Bowl with Ground Beef

Oats and Yogurt (A Speedy Sub for Overnight Oats)

Protein French Toast

Continue to Content

Cajun Chicken Bowl

Yield: 2

Prep Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

A spicy, high-protein Cajun chicken bowl with rice, green beans, grilled tomatoes, and pickled onions—your go-to upgrade for classic chicken and rice.

Print

Ingredients

• 2 boneless, skinless chicken breasts
• 1 tbsp Cajun spice mix
• Salt and pepper to taste
• 1 tbsp olive oil
• 1 tbsp butter

For the Bowl:

• 1 cup cooked jasmine or basmati rice
• 1 cup green beans, trimmed
• 1 cup cherry tomatoes
• ¼ cup pickled red onions (store-bought or homemade)
• Olive oil
• 1/4 cup Greek yogurt

Instructions

1. Season and Sear the Chicken: Pat your chicken breasts dry and season both sides with Cajun spice, salt, and pepper. Heat olive oil and butter in a skillet over medium-high heat. Once hot, sear the chicken 5–6 minutes per side, or until cooked through with a nice crust. Rest before slicing.
2. Cook the Rice: Make your rice however you like it—stovetop, rice cooker, or microwave. I usually go with jasmine or basmati for that soft, fluffy base that soaks up the Cajun juices like a dream.
3. Grill the Veggies: Toss green beans and cherry tomatoes with a bit of olive oil, salt, and pepper. Either pan-grill or roast them until blistered and tender. The tomatoes will get jammy, the beans charred—chef’s kiss.
4. Assemble Your Bowl: Start with rice, layer on the sliced Cajun chicken, then pile on those grilled green beans and tomatoes. Add a handful of pickled red onions for acidity and color. Add a dollop of Greek yogurt.

Notes

This bowl keeps well in the fridge for up to 4 days, which makes it a great grab-and-go lunch. Just store the pickled onions separately so they don’t overpower everything.

Nutrition Information:

Yield: 2 Serving Size: 1
Amount Per Serving:Calories: 583Total Fat: 25gSaturated Fat: 7gTrans Fat: 0gUnsaturated Fat: 16gCholesterol: 122mgSodium: 1953mgCarbohydrates: 39gFiber: 4gSugar: 9gProtein: 51g

Nutrition information on That Protein Life is estimated using online calculators and may vary based on ingredients, brands, and preparation methods. For the most accurate results, use a food scale and trusted calculator. This information is for general guidance only—please consult a professional for specific dietary needs. That Protein Life is not responsible for any discrepancies or outcomes.

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Tag me on Instagram @thatproteinlife when you make it—I love seeing your bowl builds. And don’t forget to grab your free high-protein grocery list while you’re here!