High-Protein Cajun Chicken & Quinoa Meal Prep Bowl: 42 Grams of Protein Under $5

This Cajun chicken and quinoa meal prep bowl brings bold, spicy flavor to a dinner that’s built for repeating all week long. Chicken breast gets a generous coating of Cajun seasoning before searing to a deeply golden crust, while bell peppers and onions sauté in the same skillet until softened and lightly charred, picking up all that leftover seasoning along the way. Black beans stirred in at the end add extra fiber and protein, rounding out a bowl that sits on a base of fluffy quinoa for a whole-grain foundation. The Cajun spice keeps this dinner from feeling repetitive even on the third or fourth reheat of the week, offering a noticeably different flavor profile than the usual meal prep staples. With 42 grams of protein and a solid mix of vegetables, this bowl checks every box for a genuinely balanced, satisfying dinner. At $4.20 per serving, it’s a flavorful way to keep Sunday meal prep interesting.

High-Protein Cajun Chicken & Quinoa Meal Prep Bowl

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Total Time 30 minutes mins

Servings: 1

Calories: 450

Ingredients Method Notes

Ingredients

  

• 6 oz boneless skinless chicken breast
• 1/2 cup cooked quinoa
• 1 cup bell pepper and onion strips mixed
• 1 tbsp olive oil
• 1 tsp Cajun seasoning
• 1/2 tsp garlic powder
• 1/2 cup black beans drained and rinsed
• Salt and pepper to taste

Method

 

1. Season the chicken breast with Cajun seasoning, garlic powder, salt, and pepper.
2. Heat half the olive oil in a skillet over medium-high heat.
3. Sear the chicken for 5 to 6 minutes per side until golden and cooked through to 165°F internally, then let rest and slice.
4. In the same skillet, add the remaining olive oil and the bell pepper and onion strips.
5. Sauté for 5 to 6 minutes until softened and lightly charred at the edges.
6. Warm the black beans in the skillet with the peppers for the last 2 minutes.
7. Spoon the cooked quinoa into a meal prep container.
8. Top with the sliced chicken, sautéed peppers and onions, and black beans.
9. Serve warm, or store for later in the week.

Notes

Bell peppers and onions bought whole and sliced at home cost significantly less than pre-sliced fajita mixes from the produce section.