Cajun Chicken and Rice

These high protein Cajun Chicken and Rice Bowls pack serious flavor for a delicious healthy dinner or lunch!
Prep Time10 mins
Cook Time40 mins
Total Time50 mins
Course: Main Course
Cuisine: American
Keyword: Cajun, Chicken, Healthy Dinner
Servings: 4
Calories: 470kcal
Author: Kelli


  • 1 cup brown rice
  • 2 cups water or low sodium chicken broth
  • 2 Tbsp olive oil separated
  • 2 Tbsp Cajun seasoning for less spicy, use 1 Tbsp
  • ½ Tbsp brown sugar
  • 1 tsp paprika
  • ½ tsp dried thyme
  • Pinch black pepper
  • 1 lb boneless skinless chicken thighs, cut into bite-sized pieces
  • 2 Tbsp low sodium soy sauce
  • 2 bell peppers diced
  • 1 clove garlic minced
  • 1 14- oz can diced tomatoes (Optional)


  • Place rice in medium saucepan with broth/water. Bring to a boil then reduce heat to a simmer and cover. Cook 40-50 minutes, or until soft.
  • While rice cooks, place large skillet over stove at medium-high heat. Pour 1 Tbsp oil into pan.
  • While oil heat ups, combine Cajun seasoning, brown sugar, paprika, thyme, and black pepper in a small bowl (I usually just use a measuring cup). Set aside.
  • Place chicken pieces in skillet and toss with seasoning mix. Spread chicken in a single layer and let cook for 3-4 minutes, or until browned (try to avoid stirring).
  • Stir chicken and add 2 Tbsp soy sauce. Let cook another 4-5 minutes, or until chicken pieces are cooked through. Remove cooked chicken from skillet and set aside.
  • Reduce heat to medium and place remaining Tbsp oil in saucepan. Add garlic and diced peppers. Cook until soft, about 4-5 minutes.
  • If using, add can of diced tomatoes to skillet along with cooked chicken. Let simmer until majority of liquid from the tomatoes has evaporated, about 5 minutes. Otherwise, if not using the tomatoes, just add chicken, give a stir and then serve.
  • Evenly divide rice between four bowls then spoon chicken mixture over rice. Enjoy!


Nutrition for ¼ recipe: 470 calories, 16 g fat, 44 g carbohydrate, 5 g fiber, 7 g sugar, 34 g protein
The Healthy Toast
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