High Protein Creamy Cajun Chicken & Rice Recipe

Introduction

This High Protein Creamy Cajun Chicken & Rice is a flavorful and satisfying dish perfect for a hearty meal. With tender marinated chicken, fragrant spices, and a rich creamy sauce, it combines bold Cajun flavors with comforting creaminess. Ideal for dinner any night of the week.

Ingredients

• 1 tsp Salt
• 1 tsp Black Pepper
• 1 tsp Garlic Powder
• 1 tsp Onion Powder
• 1 tsp Oregano
• 1 tsp Thyme
• 1 tsp Paprika
• 1 tsp Chilli Powder
• 800 g Chicken Breast (cut into halves)
• 1.5 tsp Cajun Seasoning Mix
• 2 tsp Olive Oil
• 25 g Grass Fed Butter for Cooking
• 1 Medium Red Onion (chopped)
• 4-5 Garlic Cloves (chopped)
• 1/2 tsp Cajun Seasoning Mix
• Fresh Parsley (for garnish)
• 15 g Grass Fed Butter
• 1/2 tsp Cajun Seasoning Mix
• 250 ml Milk
• 150 g Light Cream Cheese
• 40 g Parmesan

Instructions

1. Step 1: Marinate the chicken breast pieces overnight with 1.5 teaspoons of Cajun Seasoning Mix and 2 teaspoons of olive oil. Ensure each piece is well coated for the best flavor.
2. Step 2: Store the marinated chicken in an airtight glass container to seal in the flavors while it marinates.
3. Step 3: Heat a pan over medium-high heat and melt 25 grams of grass-fed butter. Cook the marinated chicken until it develops a crispy, golden crust. Once cooked, let the chicken rest a few minutes before slicing it into strips.
4. Step 4: In the same pan, sauté the chopped red onion and garlic cloves until fragrant. Add 1/2 teaspoon of Cajun Seasoning Mix and toss in pre-cooked rice. Stir well so the rice is evenly coated with the flavors.
5. Step 5: Lower the heat and melt 15 grams of grass-fed butter in the pan. Add 1/2 teaspoon Cajun Seasoning Mix, then slowly whisk in the milk. Once warm, add light cream cheese and Parmesan, stirring until the sauce is smooth and creamy.
6. Step 6: Plate the Cajun rice, top with the sliced chicken, and drizzle the creamy sauce over everything. Garnish with fresh parsley for a pop of color and added freshness.

Tips & Variations

• Use a cast iron skillet for cooking chicken to achieve a better golden crust and retain more flavor.
• Substitute light cream cheese with Greek yogurt for a tangier and lower-fat option.
• Add diced bell peppers or smoked sausage with the onions for extra texture and flavor.
• Make the Cajun seasoning mix fresh with paprika, cayenne, garlic powder, onion powder, oregano, thyme, salt, and pepper for customizable heat levels.

Storage

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a pan over low heat or microwave until heated through, adding a splash of milk if the sauce thickens too much.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use other types of rice for this recipe?

Yes, you can use white, brown, or even cauliflower rice depending on your preference. Adjust cooking times accordingly if using uncooked rice.

Is this dish spicy?

The spice level depends on the Cajun seasoning mix used. You can adjust the amount or choose a milder blend if you prefer less heat.

High Protein Creamy Cajun Chicken & Rice Recipe

---

★★★★★

4.4 from 130 reviews

• Author: Lily
• Total Time: Approximately 12 hours (including marinating time)
• Yield: 4 servings 1x
• Diet: Low Fat

Pin Recipe

Print Recipe

Description

This High Protein Creamy Cajun Chicken & Rice recipe combines tender, marinated chicken breast with a flavorful Cajun-spiced rice and a rich, creamy sauce made from milk, cream cheese, and Parmesan. It’s a satisfying and protein-packed meal perfect for lunch or dinner that delivers a delicious Cajun kick with a smooth, comforting finish.

---

Ingredients

Scale 1x2x3x

Spices & Seasonings

• 1 tsp Salt
• 1 tsp Black Pepper
• 1 tsp Garlic Powder
• 1 tsp Onion Powder
• 1 tsp Oregano
• 1 tsp Thyme
• 1 tsp Paprika
• 1 tsp Chilli Powder
• 1.5 tsp Cajun Seasoning Mix (for marinating chicken)
• 1 tsp Cajun Seasoning Mix (for rice)
• 1 tsp Cajun Seasoning Mix (for sauce)

Proteins & Dairy

• 800 g Chicken Breast (cut into halves)
• 25 g Grass Fed Butter (for cooking chicken)
• 15 g Grass Fed Butter (for sauce)
• 150 g Light Cream Cheese
• 40 g Parmesan Cheese

Produce

• 1 Medium Red Onion (chopped)
• 4–5 Garlic Cloves (chopped)
• Fresh Parsley (for garnish)

Liquids

• 2 tsp Olive Oil
• 250 ml Milk

Other

• Day-old cooked rice (quantity not specified, approximately 250-300 g recommended)

---

Instructions

1. Marinate the Chicken: Combine chicken breast halves with 1.5 tsp Cajun Seasoning Mix and 2 tsp olive oil in an airtight glass container. Coat each piece thoroughly and refrigerate overnight to allow flavors to infuse deeply.
2. Sear the Chicken: Heat a pan over medium-high heat and melt 25 g of grass-fed butter. Add the marinated chicken pieces and cook until they develop a crispy, golden brown crust. Once cooked through, remove from heat and let the chicken rest for a few minutes before slicing into strips.
3. Sauté Aromatics: In the same pan used for chicken, sauté chopped red onion and garlic cloves until fragrant and translucent. This builds the base flavor for the rice.
4. Add Spices and Rice: Sprinkle in 1 tsp Cajun Seasoning Mix and add day-old cooked rice to the pan. Stir well to coat the rice evenly with spices and aromatic flavors.
5. Prepare Creamy Sauce: Reduce heat to low and melt 15 g grass-fed butter in the pan. Add 1 tsp Cajun Seasoning Mix and slowly whisk in 250 ml milk. Warm the mixture gently, then add 150 g light cream cheese and 40 g Parmesan. Stir continuously with a balloon whisk until the sauce is smooth, creamy, and lump-free.
6. Assemble the Dish: Plate the Cajun-seasoned rice, top with sliced chicken strips, and drizzle the creamy cheesy sauce generously over the top. Garnish with freshly chopped parsley for a vibrant, fresh finish.

Notes

• Using day-old cooked rice helps to achieve the best texture when sautéing, preventing mushiness in the dish.
• Marinating the chicken overnight intensifies the Cajun flavor and helps tenderize the meat.
• A cast iron skillet is recommended for searing the chicken to develop a better crust and deepen flavor.
• Adjust the level of chili powder in the Cajun seasoning to control the spice heat according to your preference.
• The creamy sauce can be made ahead and reheated gently, but stir well to maintain smoothness.

• Prep Time: 10 minutes (plus overnight marinating)
• Cook Time: 25 minutes
• Category: Main Course
• Method: Stovetop
• Cuisine: Cajun

Keywords: Cajun chicken, creamy chicken and rice, high protein chicken recipe, Cajun seasoning, creamy sauce, comfort food, healthy chicken dinner