High-Protein Chicken Meal Prep
Low carb, sugar-free and ready in 30 minutes — two flavours in every box: creamy garlic chicken and blackened Cajun chicken
This high-protein chicken meal prep keeps every promise on the cover: low carb, sugar-free, ready in 30 minutes — with 35g protein, 4g net carbs and 280 calories per serving. Half the batch goes creamy garlic, half goes blackened Cajun, so every container has two flavours and nobody gets bored by day three.
Per serving: 280 calories, 35g protein and 4g net carbs. Ready in 30 minutes.
Why you’ll love this meal prep
- 35g protein per container for just 280 calories
- Low carb and sugar-free — exactly as promised on the cover
- Two flavours in every box: creamy garlic and blackened Cajun
- One pan, one board, 30 minutes to a week of lunches
- Juicy, never-dry chicken that reheats well
- The two-tone containers in your photo, ready to grab and go
Health notes
- Chicken breast: The leanest, highest-protein way to fill a prep box.
- Sugar-free spice blends: Cajun seasoning carries the blackened flavour — check it has no added sugar.
- Light creamy finish: A little cream cheese and cream stretched with stock, so the sauce coats without drowning the macros.
- No starchy sides: Serve over cauliflower rice or greens at eating time for a full low-carb plate.
- Locked from the cover: The photo supplied the title, claims, time and macros, so they are kept consistent throughout the block.
Key element — split the batch, sear in batches
Season half the chicken creamy-garlic and half Cajun, then sear in two uncrowded batches so it browns instead of steams. The creamy half gets its sauce at the very end off the heat, and each container gets a scoop of each — the two-tone boxes in the photo.
Ingredients
Chicken
- 2 lb chicken breast, cut into bite-size pieces
- 1 tsp salt, divided
- 1 tsp black pepper, divided
- 1 Tbsp olive oil, divided
Creamy garlic half
- 2 Tbsp butter
- 4 cloves garlic, minced
- 2 oz cream cheese, softened
- ¼ cup heavy cream
- ¼ cup chicken stock (no added sugar)
- 2 Tbsp grated Parmesan
- 2 Tbsp chopped fresh parsley
Blackened Cajun half
- 1½ Tbsp Cajun seasoning, no added sugar
- 1 tsp smoked paprika
- ½ tsp garlic powder
- 1 Tbsp olive oil
- 1 Tbsp chopped fresh parsley
Swaps
- Chicken thighs: Cubed boneless thighs — juicier, slightly higher in calories.
- All Cajun or all creamy: Double one seasoning set if your household has a favourite.
- Dairy-free creamy: Coconut cream instead of cream cheese and cream.
- Serving base: Cauliflower rice, courgetti or a big green salad at eating time.
Instructions
| 1 | Split and season. Divide the chicken into two bowls. Season one half with half the salt and pepper (the creamy half). Season the other with the remaining salt and pepper plus the Cajun seasoning, paprika and garlic powder. |
| 2 | Sear the creamy half. Heat half the olive oil in a large skillet over medium-high heat. Sear the plain half in a single layer, 4–5 minutes, turning once, until golden and cooked through. Transfer to a warm plate. |
| 3 | Blacken the Cajun half. Add the remaining oil to the same pan and sear the Cajun-seasoned chicken 4–5 minutes until deeply browned and cooked through. Transfer to a separate plate — keep the two flavours apart. |
| 4 | Make the creamy sauce. Lower the heat. Melt the butter in the same pan and stir in the garlic for 30 seconds. Whisk in the stock, cream, cream cheese and Parmesan until smooth and glossy, 2 minutes. |
| 5 | Coat the creamy half. Return the plain chicken to the sauce and toss for 1 minute until every piece is coated. Turn off the heat and stir through the parsley. |
| 6 | Pack the containers. Divide both chicken halves between 4 airtight containers — one creamy scoop and one Cajun scoop in each, like the photo. Scatter with parsley, cool, lid and refrigerate. |
Pro tips
- Two batches beat one crowded pan — crowded chicken steams instead of searing.
- Keep the two halves on separate plates until packing, or the Cajun rub stains everything.
- Sauce goes on off the heat so the cream stays silky.
- Cool the containers before lidding to avoid condensation.
- Sprinkle the containers with fresh parsley after reheating for the just-cooked look.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 280 |
| Protein | 35g |
| Net carbohydrates | 4g |
| Total carbohydrates | 5g |
| Fiber | 1g |
| Total fat | 11g |
| Sodium | 690mg |
Per serving (4 containers), locked from the cover: 35g protein, 4g net carbs, 280 calories. Exact macros vary slightly with chicken size and seasoning brand.
Variations
Teriyaki and sesame
Sugar-free teriyaki glaze on one half, sesame seeds and spring onions to finish.
Lemon herb and garlic butter
Both halves lemony — one with garlic butter, one with Italian herbs.
Buffalo ranch
Sugar-free buffalo sauce on the Cajun half with a drizzle of ranch.
Greek style
Oregano, lemon and garlic on both halves with feta crumbled over at serving.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Airtight containers; classic meal-prep window |
| Freezer | Up to 2 months | Freeze in portions; thaw overnight for best texture |
| Reheat | — | Microwave 2–3 minutes or skillet over medium heat; add a splash of water to the creamy half |
