High Protein Creamy Cajun Chicken & Rice Recipe

Introduction

This High Protein Creamy Cajun Chicken & Rice dish combines bold spices with a rich, creamy sauce for a satisfying meal. Perfect for those craving flavorful comfort food with a protein boost.

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 tbsp Cajun Seasoning Mix
• 2 tsp Olive Oil
• 25 g Grass Fed Butter (for cooking)
• 2 cups Uncooked long-grain rice (or 4 cups cooked/day-old rice)
• 1 Medium Red Onion (chopped)
• 4-5 Garlic Cloves (chopped)
• 1/2 tbsp Cajun Seasoning Mix (for rice)
• Fresh Parsley (for garnish)
• 15 g Grass Fed Butter (for sauce)
• 1/2 tbsp Cajun Seasoning Mix (for sauce)
• 250 ml Milk
• 150 g Light Cream Cheese
• 40 g Parmesan

Instructions

1. Step 1: Marinate the chicken breast pieces overnight with 1.5 tablespoons of Cajun seasoning and 2 teaspoons of olive oil. Make sure each piece is well coated to maximize flavor.
2. Step 2: Store the marinated chicken in an airtight glass container for best results.
3. Step 3: Heat a pan over medium-high heat and melt 25 grams of grass-fed butter. Cook the marinated chicken until it forms a crispy, golden crust. Let the chicken rest a few minutes, then slice into strips.
4. Step 4: In the same pan, sauté the chopped red onion and garlic cloves until fragrant. Add 1/2 tablespoon of Cajun seasoning and toss in the day-old rice. Stir to coat the rice evenly with the spices.
5. Step 5: Lower the heat and melt 15 grams of grass-fed butter in the pan. Add 1/2 tablespoon Cajun seasoning, then slowly whisk in the milk until warmed through.
6. Step 6: Add the light cream cheese and Parmesan, stirring continuously until the sauce is smooth and creamy.
7. Step 7: Plate the Cajun rice and top with sliced chicken. Drizzle the creamy sauce over the top and garnish with fresh parsley.

Tips & Variations

• Use a cast iron skillet to achieve a better golden crust on the chicken.
• For extra richness, swap the light cream cheese for full-fat cream cheese.
• If you don’t have day-old rice, cook fresh rice and let it cool completely before using.
• Add a pinch of cayenne pepper if you prefer more heat.

Storage

Store leftovers in an airtight container in the fridge for up to 3 days. Reheat gently in a pan over low heat or in the microwave, stirring occasionally to maintain creaminess.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use other types of rice?

Yes, long-grain rice works best for this recipe, but jasmine or basmati rice can also be used. Just adjust cooking times if using uncooked rice.

Is this recipe suitable for meal prep?

Absolutely. The flavors deepen after resting, making this dish ideal for preparing in advance and enjoying throughout the week.

High Protein Creamy Cajun Chicken & Rice Recipe

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★★★★★

4.9 from 57 reviews

This High Protein Creamy Cajun Chicken & Rice recipe offers a deliciously spicy and creamy meal packed with protein. Marinated chicken breast is pan-seared to a golden crust and paired with flavorful Cajun-seasoned rice cooked in a rich cream cheese and Parmesan sauce. Perfect for a satisfying dinner with a delightful balance of spices and creaminess.

• Author: Dylan
• Prep Time: 10 minutes (plus overnight marinating)
• Cook Time: 30 minutes
• Total Time: 40 minutes (excluding overnight marinating)
• Yield: 4 servings 1x
• Category: Main Dish
• Method: Stovetop
• Cuisine: Cajun
• Diet: Low Fat

Ingredients

Scale 1x2x3x

Seasoning Mix and Spices

• 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
• 2 tbsp Cajun Seasoning Mix (divided into 1.5 tbsp and 0.5 tbsp)

Chicken

• 800 g Chicken Breast (cut into halves)
• 2 tsp Olive Oil
• 25 g Grass Fed Butter (for cooking)

Rice and Vegetables

• 2 cups Uncooked long-grain rice (or 4 cups cooked/day-old rice)
• 1 Medium Red Onion (chopped)
• 4–5 Garlic Cloves (chopped)

Sauce and Garnish

• 15 g Grass Fed Butter
• ½ tbsp Cajun Seasoning Mix
• 250 ml Milk
• 150 g Light Cream Cheese
• 40 g Parmesan Cheese
• Fresh Parsley (for garnish)

Instructions

1. Marinate the Chicken: Combine the chicken breast halves with 1.5 tbsp of Cajun seasoning mix and 2 tsp olive oil. Mix well to ensure each piece is evenly coated. Cover and marinate overnight in an airtight glass container to enhance flavor.
2. Cook 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 crust, about 6-8 minutes per side depending on thickness. Remove from pan and let the chicken rest for a few minutes, then slice into strips.
3. Sauté Aromatics and Rice: In the same pan, add the chopped red onion and garlic cloves. Sauté until fragrant and translucent, about 3-4 minutes. Add the remaining 0.5 tbsp Cajun seasoning mix and toss in the day-old cooked rice. Stir well to coat the rice with the seasoning and aromatics evenly.
4. Prepare the Creamy Sauce: Lower the heat to medium-low. Add 15 g butter and 0.5 tbsp Cajun seasoning mix to the pan and let the butter melt. Slowly whisk in 250 ml milk until combined. Add 150 g light cream cheese and 40 g Parmesan cheese, stirring continuously until the sauce becomes smooth, creamy, and heated through without boiling, about 3-5 minutes.
5. Assemble and Serve: Plate a generous serving of the Cajun rice, top with sliced chicken strips, and drizzle the creamy sauce over the top. Garnish with freshly chopped parsley to add color and freshness. Serve immediately for the best texture and flavor.

Notes

• For best results, marinate the chicken overnight to deepen the Cajun flavor.
• Using a cast iron skillet helps achieve a crispy golden crust on chicken.
• If you don’t have day-old rice, cook the rice fresh and spread it out on a tray to cool for a few hours before using.
• You can substitute grass fed butter with regular unsalted butter if preferred.
• This dish pairs well with a side of steamed vegetables or a fresh green salad.

Keywords: High protein chicken, Cajun chicken rice, creamy Cajun chicken, spicy chicken and rice, healthy Cajun recipe