One-Pot Cajun Chicken Jambalaya | Meal Prep

This healthy jambalaya makes 4 days’ worth of protein-packed lunches or dinners.

Whip this healthy jambalaya up in 30 minutes flat for 4 utterly flavoursome, good-for-you meal prep lunches or dinners, with the perfect blend of protein and carbohydrates.

It couldn’t be easier to make, either. Just pop all of the ingredients into a pan and simmer down until they’re done. Simple!

Click to jump straight to the nutritionals.

healthy jambalaya recipe

Makes: 4 meals


  • 1 tsp. Coconut Oil
  • 1 large white onion (finely chopped)
  • 1 red bell pepper (sliced)
  • 1-2 red finger chillies
  • 2 cloves garlic (finely chopped)
  • 4 chicken breasts (cut into strips)
  • 2 tbsp. Cajun spice
  • 1 400g tin chopped tomatoes
  • 400ml chicken stock
  • ½ tsp. salt and pepper
  • 350g (dry weight) basmati or brown rice


1. First, pop the coconut oil into a large frying pan on a medium to high heat.

2. Once the pan is hot, add the chopped onion and fry for 3-4 minutes until they begin to soften.

3. Season your chicken strips with salt and pepper, then add them to the pan with the sliced bell pepper and chopped chillies and cook for a further 5-6 minutes until the chicken begins to brown, stirring occasionally.

4. Add the chopped garlic and Cajun spice and fry for 30 seconds while stirring, then pour in the chopped tomatoes, stock and rice. Stir everything together and bring the liquid to the boil.

5. Once boiling, turn the heat down to medium, cover with a lid and simmer for 20-25 minutes, checking and stirring occasionally to prevent the bottom from burning.

6. Once cooked, divide amongst 4 meal prep containers and add a little more salt and black pepper. Top with a poached egg for extra protein.

Enjoy this healthy jambalaya recipe?


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Nutritional Facts

Amount per serving

Calories 467
Total Fat 14g
Total Carbohydrates 48g
Protein 33g

Jennifer Blow

Jennifer Blow

Editor & Qualified Nutritionist

Jennifer Blow has a Bachelor’s of Science in Nutritional Science and a Master’s of Science by Research in Nutrition, and now specialises in the use of sports supplements for health and fitness, underpinned by evidence-based research.

Jennifer has been quoted or mentioned as a nutritionist in major online publications including Vogue, Elle, and Grazia, for her expertise in nutritional science for exercise and healthy living.

Her experience spans from working with the NHS on dietary intervention trials, to specific scientific research into omega-3 fatty acid supplementation and also the effect of fast foods on health, which she has presented at the annual Nutrition Society Conference. Jennifer is involved in many continuing professional development events to ensure her practise remains at the highest level. Find out more about Jennifer’s experience here.

In her spare time, Jennifer loves hill walking and cycling, and in her posts you’ll see that she loves proving healthy eating doesn’t mean a lifetime of hunger.

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