Spiced protein trays ready for the week — that is the whole promise here: seared Cajun chicken piled over herby quinoa with peppers and black beans, portioned so a real dinner is one reheat away every night.
It’s one of the 20 recipes inside our Meal Prep Cookbook, and we’re sharing these batch Cajun chicken quinoa trays in full so you can taste the standard before you buy the book. One 55-minute session on Sunday sets up five ready-to-grab lunches or dinners.
Why this recipe works
Simmering the quinoa directly in low-sodium chicken broth instead of water seasons every grain from the inside, so the base never tastes bland by day four. Cooling the trays uncovered for 15 minutes before sealing lets steam escape, which keeps the quinoa fluffy and stops condensation from turning the chicken soggy in the fridge.
Ingredients
Cajun chicken
- chicken breast, diced (900 g)
- Cajun seasoning (3 tbsp)
- olive oil (3 tbsp)
- garlic, minced (4 cloves)
Finishing
- quinoa, rinsed (2 cups / 340 g)
- low-sodium chicken broth (4 cups / 950 ml)
- bell peppers, sliced (3 large)
- black beans, drained (1 can / 400 g)
Optional garnish
- fresh parsley, chopped (3 tbsp)
Serves 5 · Prep 20 min · Cook 35 min · 510 kcal per serving
Instructions
- Season the chicken. Toss the diced chicken with Cajun seasoning, 2 tablespoons olive oil, minced garlic, and a pinch of salt. Let it marinate at room temperature while you start the quinoa.
- Cook the quinoa. Bring the rinsed quinoa and chicken broth to a boil in a large saucepan. Reduce to low, cover, and simmer for 15 minutes until the liquid is absorbed. Rest covered 5 minutes, then fluff with a fork.
- Sear chicken and peppers. Heat the remaining oil in a large skillet over medium-high heat. Sear the chicken for 6-7 minutes until golden and cooked through, then add sliced bell peppers and black beans, tossing 3-4 minutes until peppers are crisp-tender.
- Portion and chill. Divide quinoa among 5 meal prep containers, top each with the Cajun chicken mixture, and scatter parsley over the top. Cool uncovered 15 minutes before sealing and refrigerating.
Meal prep tip
Store sealed up to 5 days in the fridge. Reheat covered 2-3 min at 750W, adding a splash of water to keep quinoa fluffy. Freezes 2 months.
Get the full Meal Prep Cookbook
Loved this one? It’s a single recipe from a 20-strong collection of make-ahead meals built the same way — clear ingredients, exact timings, no guesswork. Grab the full Meal Prep Cookbook below.
