Meal Prep Like a Pro: Chicken Fajita Bowl Meal Prep Recipes (Under 400 Calories) That Taste Like a Cheat Day

You’re not “too busy” to eat well—you’re just not optimized yet. This chicken fajita bowl flips the script: big flavor, tiny calories, zero drama. Five quick steps, four bowls of sizzling satisfaction, and a weekly lunch plan that actually makes you excited to open your container.

It’s juicy chicken, charred peppers, zesty lime rice, and a punchy pico all under 400 calories. Want fat loss without sad desk salads? This is your move.

Why This Recipe Works

Fajita bowls deliver high-protein, high-volume meals that don’t feel like dieting.

The spice blend, lime juice, and char from the pan create restaurant-level flavor with minimal oil. Every element pulls its weight: seasoned chicken for protein, peppers and onions for crunch and sweetness, and cauliflower-lime rice for bulk without the calorie bomb. It meal preps beautifully, and the components don’t get soggy—win.

Shopping List – Ingredients

• Chicken: 1.25–1.5 lbs boneless skinless chicken breasts (or tenderloins)
• Peppers & Onion: 2 bell peppers (red/yellow), 1 large red onion
• Cauliflower Rice Base: 24 oz riced cauliflower (fresh or frozen)
• Fajita Marinade/Seasoning:
  • 2 tsp chili powder
  • 1 tsp smoked paprika
  • 1 tsp ground cumin
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/4 tsp dried oregano
  • 1/4–1/2 tsp red pepper flakes (optional heat)
  • 1 tsp kosher salt, 1/2 tsp black pepper
  • 2 tbsp fresh lime juice (about 1 lime)
  • 1 tbsp avocado or olive oil
• Quick Pico/Salsa:
  • 1 cup diced tomatoes (Roma or grape)
  • 1/3 cup diced red onion (reserve from the large onion if desired)
  • 1 jalapeño, minced (seeded for less heat)
  • 2 tbsp chopped cilantro
  • 1–2 tbsp lime juice
  • Pinch of salt
• Extras (optional but recommended):
  • 1/2 cup canned black beans, rinsed and drained
  • 1 small avocado (use 1/8–1/4 per bowl to stay under 400)
  • Greek yogurt (as sour cream swap)
  • Hot sauce or salsa verde

How to Make It – Instructions

1. Slice and season. Thinly slice chicken into strips.

   In a bowl, whisk chili powder, smoked paprika, cumin, garlic powder, onion powder, oregano, red pepper flakes, salt, pepper, lime juice, and oil. Toss chicken to coat. Marinate 15–30 minutes while you prep veggies.

2. Prep the fajita veggies. Slice bell peppers and red onion into 1/2-inch strips.

   Lightly season with a pinch of salt and pepper. Keep them dry for better char.

3. Make quick pico. Combine tomatoes, diced onion, jalapeño, cilantro, lime juice, and salt. Stir and set aside.

   This adds brightness without extra calories—your future self will thank you.

4. Sear the chicken. Heat a large skillet over medium-high. Add a light spray of oil. Cook chicken in batches 3–4 minutes per side until browned and cooked through.

   Don’t crowd the pan—steam is the enemy of char.

5. Char the veggies. In the same skillet, add peppers and onions. Cook 5–7 minutes, stirring occasionally, until lightly blistered but still crisp-tender. Season to taste.
6. Steam-sauté the cauliflower rice. In a separate pan, cook riced cauliflower over medium heat 5–7 minutes (add a splash of water if needed).

   Finish with 1–2 tbsp lime juice, salt, and pepper. Optional: pinch of cumin for fajita vibes.

7. Assemble bowls. Divide cauliflower rice into 4 meal prep containers. Top with equal portions of chicken and veggies.

   Add 2 tbsp pico per bowl. Optional: 2 tbsp black beans, 1 tbsp Greek yogurt, and a few avocado slices if calories allow.

8. Finish strong. Squeeze extra lime, add hot sauce, and close the lids. That’s four lunches done in under an hour.

   Not bad for a Tuesday.

How to Store

• Refrigerate: Store assembled bowls (minus avocado and yogurt) in airtight containers up to 4 days.
• Keep fresh toppings separate: Store pico, avocado, and yogurt separately and add after reheating for best texture.
• Reheat: Microwave the bowl (no pico/avocado) 90–120 seconds until hot. Top with fresh pico and extras after reheating.
• Freeze: You can freeze the chicken and fajita veggies up to 2 months. Skip freezing pico and cauliflower rice; reheat and add fresh cauliflower rice for best texture.

Health Benefits

• High protein, low calorie: Lean chicken supports muscle retention and satiety while keeping calories in check.
• High volume, low density: Cauliflower rice and peppers add bulk and fiber, helping you feel full without calorie overload.
• Balanced micros: Peppers and tomatoes bring vitamin C, while onions offer prebiotic fibers for gut health.
• Heart-friendly fats (optional): Small amounts of avocado and olive oil provide monounsaturated fats.

  Keep portions modest to stay under 400 calories.

Pitfalls to Watch Out For

• Overcrowding the pan: Leads to steaming, not searing. Cook chicken in batches for proper browning.
• Heavy-handed oils: A few extra glugs can nuke your calorie target. Measure oil and use spray when searing.
• Soggy veggies: Wet peppers won’t char.

  Pat them dry and use high heat.

• Rice swaps gone wrong: Using regular rice? Portion control is key. Keep to 1/3–1/2 cup cooked if you replace cauliflower rice, or you’ll blow past 400 calories.
• Salty seasonings: Store-bought fajita mixes can be sodium bombs.

  Making your own keeps flavor high and bloat low, IMO.

Alternatives

• Protein swaps: Use turkey breast, shrimp (cooks in 2–3 minutes), or extra-firm tofu. For tofu, press, slice, toss in cornstarch plus seasoning, and sear until crisp.
• Carb base options: Try shredded cabbage slaw, zucchini rice, or half cauliflower rice + 1/4 cup quinoa for a balanced carb bump.
• Flavor twists: Add chipotle in adobo for smoky heat, or a sprinkle of queso fresco if calories permit. A garlic-lime yogurt drizzle = chef’s kiss.
• Veggie variations: Swap in poblano peppers, mushrooms, or cherry tomatoes for extra umami and color.
• Dairy-free: Skip yogurt and cheese; use avocado-lime salsa for creaminess.

  Easy.

FAQ

How many calories are in each bowl?

With cauliflower rice, lean chicken, peppers, onions, and pico, each bowl typically lands around 330–390 calories depending on oil usage and optional add-ons. Add avocado or beans thoughtfully to stay under 400.

Can I use store-bought fajita seasoning?

Yes, but check sodium and sugar. Use about 1–1.5 tablespoons for this amount of chicken and add fresh lime juice to brighten it up.

What if I only have regular rice?

Use 1/3–1/2 cup cooked white or brown rice per bowl and reduce or skip avocado/beans to maintain the calorie target.

You’ll still get plenty of flavor and satiety.

How do I keep chicken juicy for meal prep?

Slice evenly, marinate with acid (lime), and avoid overcooking. Pull chicken off heat at 160–162°F; it will carryover to 165°F. Rest a few minutes before slicing if cooking whole breasts.

Is this spicy?

Base recipe is mild to medium.

Adjust red pepper flakes and jalapeño seeds to control heat. Hot sauce is your fast lane to fire, FYI.

Can I cook this on a sheet pan?

Absolutely. Toss chicken and veggies in seasoning and oil, spread on a sheet pan, and roast at 425°F for 18–22 minutes, stirring once.

Broil 1–2 minutes at the end for char.

How long does it keep?

Up to 4 days in the fridge. For best quality, keep pico and avocado separate and add after reheating.

What’s the best container size?

Use 3–4 cup meal prep containers to avoid crowding, which helps keep textures better after reheating.

Can I make it dairy-free and gluten-free?

Yes. The base recipe is naturally gluten-free when using pure spices.

Skip Greek yogurt or swap with a dairy-free alternative.

How do I scale this for six bowls?

Increase chicken to 2–2.25 lbs, peppers to 3, onion to 1.5, and cauliflower rice to 36 oz. Double the seasoning and add oil sparingly to keep calories in check.

Final Thoughts

This Chicken Fajita Bowl is the rare combo of fast, flavorful, and macro-friendly—aka the trifecta. You’ll get smoky, citrusy chicken, crisp veggies, and a satisfying base that keeps you under 400 calories without feeling shortchanged.

Prep it once, eat well all week, and stop pretending healthy food has to be boring. Your goals called—they’re impressed already.