Bold Cajun seasoning, juicy shrimp and colorful vegetables make these Cajun Shrimp Protein Bowls a meal prep worth looking forward to. Each bowl combines seasoned shrimp with rice, black beans, roasted corn, peppers and zucchini for a satisfying balance of protein, carbohydrates and flavor.
Why You’ll Love These Bowls
- Approximately 43–50 grams of protein per serving
- Four complete meal-prep portions
- Bold Cajun flavor with adjustable heat
- Colorful vegetables, beans and rice in every bowl
- Ready in approximately 40 minutes
Ingredients
Makes 4 servings
Cajun Shrimp
- 2 pounds large shrimp, peeled and deveined
- 1 tablespoon olive oil
- 1½ tablespoons Cajun seasoning, or to taste
- 1 teaspoon smoked paprika
- ½ teaspoon garlic powder
- ¼ teaspoon black pepper
- 2 tablespoons fresh lemon juice
Rice, Beans and Vegetables
- 3 cups cooked white or brown rice
- 1 can black beans, drained and rinsed
- 1½ cups corn, thawed if frozen
- 1 red bell pepper, sliced
- 1 green bell pepper, sliced
- 2 medium zucchini, sliced into half-moons
- 1 tablespoon olive oil
- 1 teaspoon Cajun seasoning
- ½ teaspoon garlic powder
- ¼ teaspoon salt, optional
- Optional green onions, parsley and lemon wedges
Cajun seasoning blends vary in sodium and heat. Taste your seasoning before adding extra salt.
Step-by-Step Instructions
1. Prepare the Rice
Cook the rice according to the package directions if it is not already prepared. Fluff it with a fork and set it aside.
2. Season the Vegetables
Preheat the oven to 425°F. Toss the bell peppers, zucchini and corn with one tablespoon of olive oil, one teaspoon of Cajun seasoning, garlic powder and optional salt.
3. Roast the Vegetables
Spread the vegetables on a large sheet pan in an even layer. Roast for 18–22 minutes, stirring halfway, until lightly browned and tender.
4. Season the Shrimp
Pat the shrimp dry. Toss with one tablespoon of olive oil, Cajun seasoning, smoked paprika, garlic powder and black pepper until evenly coated.
5. Cook the Shrimp
Heat a large skillet over medium-high heat. Cook the shrimp in a single layer for approximately 2–3 minutes per side, working in batches if necessary. Remove the shrimp when opaque and fully cooked, then toss with fresh lemon juice.
6. Assemble the Bowls
Divide the rice, black beans and roasted vegetables among four meal-prep containers. Top each bowl with one-fourth of the Cajun shrimp. Finish with green onions, parsley and lemon wedges if desired.
Estimated Nutrition
Per serving, based on 4 servings: approximately 640–750 calories, 43–50 grams of protein, 78–92 grams of carbohydrates and 14–22 grams of fat.
Nutrition values are estimates and will vary based on the shrimp, rice, beans, cooking oil, seasoning blend and exact portion sizes used.
Meal-Prep and Storage Tips
- Refrigerator: Cool promptly and store in airtight containers for up to 3 days.
- Reheating: Add a teaspoon of water to the rice, cover loosely and heat until the meal reaches 165°F.
- Avoid rubbery shrimp: Reheat in short intervals and stop as soon as the bowl is hot.
- Keep toppings fresh: Store lemon wedges and fresh herbs separately until serving.
- Freezing: The rice, beans and vegetables can be frozen for up to 2 months. For the best shrimp texture, prepare the shrimp fresh or refrigerate it separately.
Easy Swaps and Variations
- Use cauliflower rice for a lower-carbohydrate option.
- Replace black beans with red beans or pinto beans.
- Add sliced avocado after reheating for a creamy finish.
- Mix Greek yogurt with lime juice for a cooling sauce.
- Use less Cajun seasoning for mild bowls or add cayenne for extra heat.
- Swap shrimp for chicken breast if shellfish is not suitable.
Food-Safety Note
Cook shrimp until the flesh is pearly and opaque. Refrigerate prepared food within two hours, keep it at 40°F or below and reheat leftovers to 165°F. Do not use shrimp with an off odor or slimy texture.
Shop Fitness Gear Recommended by CIWO
Upgrade your workouts, meal prep and recovery routine with fitness gear selected by Checked In. Worked Out. Visit the CIWO Shop to explore equipment, accessories, nutrition products and other fitness essentials.
Affiliate disclosure: Some shop links may be affiliate links. CIWO may earn a commission from qualifying purchases at no additional cost to you.
Fitness on the go or wherever life takes you. Fitness never takes a vacation!
