HIGH PROTEIN Budget-Friendly Cajun Meal Prep In 30 Minutes!
Video Overview & Insights
Simple, bold, and high in protein, this Cajun chicken rice meal prep is perfect for fueling your week. Juicy, spicy chicken is served over fluffy rice. It’s quick to make, easy to store, and reheats like a dream—meal prep that actually tastes amazing!
Can we switch mayo for greek yogurt?
MY COOKBOOK: https://bit.ly/4fjQbry
REQUEST A RECIPE: enquiries@chefjackovens.com
Do you recommend any veggies to go with this dish? I was thinking Broccoli or Pepper, but I don't want it to clash with the Cajun flavor.
FOLLOW ME:
Instagram: https://www.instagram.com/chefjackovens
This looks incredibly good and definitely something I'm gonna try, thank you so much!
Facebook: https://www.facebook.com/ChefJackOvens
TikTok: https://www.tiktok.com/@chefjackovens
That looks amazing! I'm on weight watchers so I'd love to sub the mayo for Greek yogurt. Plus, extra protein is always good! Would that ruin this?
Patreon: http://patreon.com/chefjackovens
BECOME A MEMBER:
Which of the containers are you using to put this wonderful food in
Thanks for the recipes
https://www.youtube.com/channel/UCqRdvREgI2qLnKtiMfswzZQ/join
PRODUCTS I USE:
Where's the veg?
Meal Prep Containers: https://www.luvele.com/?ref=qNAC7JWq6gdhha
My Knives - Https://www.koiknives.com/discount/JackOvens (Free Shipping)
This looks great and very convenient!
Tools & Equipment: https://www.amazon.com/shop/chefjackovens?ref_=cm_sw_r_cp_ud_aipsfshop_388VRHH9847TCMMK7Q77
RECIPE & NUTRITION: https://chefjackovens.com/cajun-chicken-rice/
Really interesting breakdown, learned something new from this 👍
Cajun Spice Mix
1 1/2 tsp (6g) - Onion Powder
Love your content Jack. I noticed when you were cutting the raw chicken, that you used a separate plastic cutting board. I would love to know, do you always use a separate board when preparing raw meat, always avoiding any raw meat on the butcher block? Thanks!
1 1/2 tsp (6g) - Garlic Powder
1 1/2 tsp (6g) - Sweet Paprika
When you listed the onion and diced it, did you end up dicing both halves of the onion or just the one half shown in the video?
1 1/2 tsp (3g) - Dried Oregano
1 1/2 tsp (3g) - Dried Thyme
half a teaspoon of chilli powder? ya big bebe
1 tsp (2g) - Chilli Powder
Salt
Sooo what can i use if i hate mayo?
Cajun Chicken
Avocado Spray Oil
I never understand slicing an onion horizontal while dicing when an onion grows in layers.
3 - Chicken Breast, Halved
4 1/2 tsp (12g) - Cajun Spice Mix
Looks delicious can’t wait to make it next week
Cajun Rice
1 - Small Brown Onion, Finely Diced
I would not take the time to mention it if I did not like your recipes, but your are confusing teaspoon and table spoon.
3 - Garlic Cloves, Grated
2 tsp (4g) - Cajun Spice Mix
thanks for the recipe! would like to ask, why did you use a table spoon in teh beginning when you were portioning 1.5 teaspoons of seasoning? were you just using more than required to match your own taste but verbalising the actual "1/5 teaspoon" measurement?
300g (10.5oz) - Basmati Rice, Washed
600ml (600g) - Cold Water
This was good! I skipped the sauce and drizzled Chick Fil - A sauce on top and the sweet from that paired well with the spice! Thanks for the recipe!
Salt
Cajun Mayonnaise
Love the meal. The only thing I would change is making the rice the day I eat the meal, because refrigerating the rice makes it hard.
1/2 Cup (125g) - Mayonnaise
2 1/2 tsp Cajun Mix
I have always wondered, when you put the amount of rice by weight, is that weight for before or after washing it?
Seasoning to Taste
#mealprep #cajunchicken #highprotein
I’ve bought your beautiful cookbook and cannot express how good it is. Just wondering where you get your spices from in the large containers you use in this recipe. Your videos are really great and incredibly addictive. 👍👍
More User Perspectives
I love his recipes and I used to do meal prep a lot but I don't anymore. It's just me, however, I still like the things that he makes.
Now he puts the sauce over the top of course for show and for flavor... And when I make something that has sauce I have little tiny plastic ramekins with lids or not. Even a ramekin. They're just small containers for salad dressing, and I put my sauce in that so that when I reheat it I can put the sauce on afterwards.
So that's just a tip.
What pan’s are that?
@sveno6800can you eat these cold without reheating?
@SKANK_HUNT420I needed a recipe that was quick & easy but also healthy & this was a hit in our home! Tasty & delicious! Thank you & I am now a subscriber!
@Hayes562Substitute for mayo ? I hate mayo😢
@Popo-finance-budgetI'll have to try smoking the chicken with the spice rub and see which version I like more.
@gordonliddy9418Can you eat these cold? Or do they need reheating? Same question to other recipes?
@benwaite7759What kind of basmati rice do you use? All of the ones I can find at the store are WAY over those calories at 210g. I'm using my fitness pal to calculate and it's over 700 calories for that amount of rice alone.
@faytofallCajun spice mix without cayenne pepper?
@Dave091653Much love from Germany! Thank you for all the high quality and free content!😍
@asddsa5497🎉🎉
@guchiisamI've been browsing a whole lot of different low calorie recipes from different creators. This is actually the first recipe I decided to make and wow, the taste was amazing!
Usually I just sear and ovenbake my chicken and it turns out dry and boring, so I would like to thank you for making dieting fun once again!
Highly recommend you people to try this one!
What brand of pans do you use?
@OGBobby93Love your channel brother. Your stuff has been great to make for meal prep. Especially on a budget.
@kbamz25What is a good substitute for sweet paprika?
@terrencesmith1074Love your videos very informative thank you😊
@christinedaly2694Ur the man chef!😅
@davidholden4526Bruh my problem is that I’ll eat like 500-600 grams of chicken breasts in one sitting and get so mad because that shits like a lot more f*cking calories than I want but I love the satiation and then I’ll eat it with like flour tortillas or pasta which add soooo much more calories bruh like eating good food with good ass protein but just too much is so annoying
@delayedsantanaPrepared this one, its awesome.
@puessaltelazon9380Nice and simple
@user-we1sv5ud3h😋
@shirleyburnham2782Teaspoon or table spoon
@Str3ya_auThis looks awesome. I'm forever buying Cajun chicken fillets but now can give my own a bash. Inspired to add a few different bits into the rice to mix it up too.
I'm based in UK, does anyone else find it tricky to find onion and garlic powders. Feel like all I seem to find is granules!
Hey, Jack! Really loving the channel for the past years, appreciate the work youre putting in! Just wanted to give a heads up that to my ears, when you are using the clip-on mic, there is a lot of echo with roomy frequencies that makes it a bit tiring to listen to.
@daniee887Dude you are a lifesaver. Thx’s
@kdm313Very nice recipe thanks Jack. 😊
@evehsv5556Love these recipes. May I ask where you find the spices. I do get bulk spices from local Indian grocers, but they're usually bulk and in bags.
@henrymichal8522Hi Chef! Delicious recipe! May I know what brand of glass food containers are you using? Their size is perfect!
@Renzuo77Hey Jack, if you were cooking this up to have for a whole week. Would you suggested freezing the meals once cooked? I find that when you come to reheat its always so dry?
@UserHowellExcellent
@KillerTacos54