Meal Prep Approved
Spicy Cajun Shrimp & Chicken Diablo
High protein. Seriously spicy. Done in 30 minutes.
460
Calories
39g
Protein
48g
Carbs
14g
Fat
Per serving. Makes 5 servings. Plus 8g fiber per bowl.
If you think eating for your goals means plain chicken and rice every night, this one is for you. This Spicy Cajun Shrimp and Chicken Diablo tastes like something you would order at a restaurant, but it comes in at about 460 calories and 39 grams of protein per serving. It is creamy, it has real heat, and it makes five meal prep containers from one pan.
The secret is the sauce. Instead of heavy cream, it uses a blended cottage cheese protein sauce with marinara, parmesan, sriracha, and cayenne. Pair that with chickpea spaghetti, Cajun shrimp, and chicken thighs, and you get a bowl of pasta that actually works for you.
Why This Works for Men Over 40
- Protein at every meal. Holding on to muscle gets harder with age, and spreading 30 to 40 grams of protein across your meals is one of the simplest ways to fight that.
- Fiber that keeps you full. Chickpea pasta brings about 8 grams of fiber per serving, so this meal holds you longer than regular pasta.
- Built for meal prep. Cook once on Sunday and lunch is handled for most of the week.
- It does not taste like diet food. Food you actually enjoy is food you will keep eating, and consistency is what gets results.
Ingredients
Makes 5 servings. About 30 minutes.
🍤 Protein
- 10 oz large raw shrimp, peeled and deveined
- 1/2 lb boneless chicken thighs, cut into bite size pieces
🧂 Seasonings
- Cajun seasoning (I use Gustus Vitae Taste of Cajun Gourmet Seasoning and Dry Rub, but any Cajun seasoning works)
- Salt and pepper, to taste
🍝 Pasta
- 1 box (8.8 oz) Barilla Chickpea Spaghetti
🌶️ Toppings
- Fresh sliced jalapenos
- Kinder’s Black Garlic BBQ Sauce, a light drizzle (about 1 tbsp per bowl)
- Extra sriracha, if you want more heat
🔥 Creamy Protein Sauce
- 1 cup cottage cheese
- 1 cup marinara or tomato sauce
- 1/3 cup grated parmesan
- 2 tbsp sriracha, plus more for topping
- 2 tsp cayenne pepper
- 1/2 onion, chopped
- 6 garlic cloves, diced
- 2 tbsp avocado oil
- Fresh basil, red pepper flakes, and a squeeze of lemon
What I Used
Instructions
- Season the protein. Coat the chicken and shrimp with Cajun seasoning, salt, and pepper.
- Cook the chicken and shrimp. Heat a little avocado oil in a large skillet. Cook the chicken until browned and cooked through, then add the shrimp and cook until pink. Set it all aside.
- Build the base. Add the remaining oil and saute the onion for a few minutes first, then add the garlic. Garlic browns much faster than onion, so it goes in once the onion has softened.
- Cook the pasta. Boil the chickpea spaghetti until al dente. Save a splash of the pasta water before draining.
- Blend the sauce. In a blender, combine the cottage cheese, marinara, parmesan, basil, 2 tbsp sriracha, and 2 tsp cayenne. Blend until completely smooth.
- Bring it together. Pour the sauce into the skillet with the onion and garlic over low heat. Loosen it with pasta water until it is as creamy as you like.
- Toss and top. Add the spaghetti, chicken, and shrimp and toss to coat. Top each bowl with sliced jalapenos and a drizzle of black garlic BBQ sauce.
Tips and Swaps
🥗 Want it lighter?
Skip the BBQ drizzle to save about 30 calories and 6 grams of sugar per bowl.
🌶️ Want more heat?
Leave the seeds in the jalapenos and add more cayenne to the blender.
📦 Meal prep
Split into 5 containers. It keeps in the fridge for about 3 to 4 days. Add a splash of water before reheating to bring the sauce back to life.
Meet Your Coach
Built on Discipline
I am Atom, an NCSF Certified Personal Trainer and Army veteran. I spent years in the military, in law enforcement, and in high threat protection work, and I know how stress and long hours can wreck your health because it happened to me. I rebuilt my fitness with simple, sustainable habits, and meals like this one are a big part of how I stay lean and strong after 40.
Want a Plan Built Around Meals Like This?
Custom training and nutrition for busy men who want to get stronger, leaner, and more confident. In person spots are limited through December, and online coaching is available all year.
Nutrition values are estimates and will vary with brands and portions.
