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Creamy Cajun Shrimp Meal Prep - Easy, Flavor-Packed Bowls

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Shrimp: 1.5–2 pounds large shrimp, peeled and deveined (tail off for meal prep)
  • Cajun seasoning: 2–3 tablespoons (store-bought or homemade)
  • Olive oil or avocado oil: 2 tablespoons
  • Butter: 2 tablespoons
  • Garlic: 4 cloves, minced
  • Yellow onion: 1 small, finely diced
  • Bell pepper: 1 red or yellow, diced
  • Chicken or vegetable broth: 1 cup
  • Heavy cream or half-and-half: 3/4 cup
  • Cream cheese (optional): 2 ounces for extra richness
  • Parmesan: 1/4 cup finely grated
  • Lemon: 1, for juice and zest
  • Fresh parsley or green onions: for garnish
  • Rice, quinoa, or cauliflower rice: for serving
  • Salt and black pepper: to taste
  • Red pepper flakes (optional): for extra heat

Method
 

  1. Prep the shrimp: Pat shrimp dry with paper towels. Toss with 1–1.5 tablespoons Cajun seasoning and a pinch of salt. Dry shrimp sear better and stay juicy.
  2. Sauté the aromatics: Heat 1 tablespoon oil and the butter in a large skillet over medium heat. Add onion and bell pepper; cook 3–4 minutes until softened. Stir in garlic for 30 seconds.
  3. Build the sauce base: Pour in broth and bring to a gentle simmer. Whisk in cream (and cream cheese if using) until smooth. Reduce heat to medium-low and let it simmer 3–5 minutes to thicken slightly.
  4. Add depth: Stir in remaining Cajun seasoning, Parmesan, a squeeze of lemon juice, and a pinch of black pepper. Taste and adjust salt or heat. You want a balanced, creamy, slightly smoky sauce.
  5. Sear the shrimp: In a separate skillet, heat remaining 1 tablespoon oil over medium-high. Add shrimp in a single layer; cook 1.5–2 minutes per side until just opaque and curled into a “C.” Do not overcook.
  6. Combine: Fold the seared shrimp into the sauce. Turn off heat. Add more lemon if needed. Sprinkle with chopped parsley or green onions.
  7. Prepare the base: Cook rice, quinoa, or cauliflower rice as desired. Fluff and season with a little salt and lemon zest for brightness.
  8. Portion: Divide grains into 4–5 meal prep containers. Spoon creamy Cajun shrimp and sauce over the top. Garnish with extra herbs and a pinch of red pepper flakes if you like heat.