High Protein Creamy Cajun Chicken with Garlic Rice Recipe

Introduction

This High Protein Creamy Cajun Chicken with Garlic Rice is a flavorful and satisfying meal perfect for a hearty dinner. Tender chicken breast marinated in Cajun spices pairs beautifully with creamy, cheesy rice infused with garlic and bold seasonings.

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
• Fresh Parsley (for garnish)
• 15 g Grass Fed Butter
• 1/2 tbsp 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 tablespoons of Cajun Seasoning Mix and 2 teaspoons of olive oil. Ensure each piece is well coated to maximize the flavor.
2. Step 2: Store the chicken in an airtight glass container for best results during marination.
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. Once cooked, let the chicken rest for a few minutes before slicing into strips.
4. Step 4: In the same pan, sauté the chopped red onion and garlic cloves until fragrant. Add ½ tablespoon of Cajun Seasoning Mix and day-old rice. Stir well to coat the rice with the spices.
5. Step 5: Lower the heat and melt 15 grams of grass-fed butter in the pan. Add another ½ tablespoon of Cajun Seasoning Mix, then slowly whisk in 250 ml of milk. Once the mixture is warmed through, add 150 grams of light cream cheese and 40 grams of Parmesan cheese. Stir continuously until the sauce becomes smooth and creamy.
6. Step 6: Serve by layering the Cajun rice on a plate, topping it with the sliced chicken, and drizzling the creamy sauce over the top. Garnish with fresh parsley for a burst of color and freshness.

Tips & Variations

• For the best crust on your chicken, use a cast iron skillet to retain heat evenly while cooking.
• If you don’t have day-old rice, cook fresh rice and spread it out to cool slightly before using for the best texture.
• Adjust the amount of Cajun seasoning based on your spice preference to make the dish milder or more intense.
• Swap light cream cheese with regular cream cheese for a richer sauce if desired.

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 warmed 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 chicken thighs instead of chicken breasts?

Yes, chicken thighs work well and can add extra juiciness, but cooking times may vary slightly. Make sure to cook them thoroughly.

What can I use if I don’t have Cajun seasoning mix?

You can make your own by combining paprika, garlic powder, onion powder, oregano, thyme, chili powder, salt, and black pepper in proportions that suit your taste.

High Protein Creamy Cajun Chicken with Garlic Rice Recipe

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★★★★★

4.9 from 118 reviews

This High Protein Creamy Cajun Chicken with Garlic Rice is a flavorful and satisfying dish featuring juicy marinated chicken breasts cooked to a crispy golden finish, paired with fragrant Cajun-spiced garlic rice and a rich, creamy cheese sauce. Perfect for a hearty meal that balances bold spices with creamy textures.

• Author: Dylan
• Prep Time: 15 minutes (plus overnight marination)
• Cook Time: 25 minutes
• Total Time: Overnight + 40 minutes
• Yield: 4 servings 1x
• Category: Main Course
• Method: Stovetop
• Cuisine: American Cajun
• Diet: Low Fat

Ingredients

Scale 1x2x3x

Chicken Marinade

• 800 g Chicken Breast (cut into halves)
• 1.5 tbsp Cajun Seasoning Mix
• 2 tsp Olive Oil

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
• Additional Cajun Seasoning Mix for rice and sauce (1/2 tbsp + 1/2 tbsp)

For Cooking

• 25 g Grass Fed Butter (for cooking chicken)
• 15 g Grass Fed Butter (for sauce)

Rice & Vegetables

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

Sauce Ingredients

• 250 ml Milk
• 150 g Light Cream Cheese
• 40 g Parmesan Cheese

Instructions

1. Marinate Chicken: Combine the chicken breasts with 1.5 tablespoons of Cajun Seasoning Mix and 2 teaspoons of olive oil. Make sure each piece is evenly coated, then cover and marinate overnight in an airtight glass container for the best infusion of flavors.
2. Cook Chicken: Heat a pan over medium-high heat and melt 25 grams of grass-fed butter. Add the marinated chicken pieces and cook until they develop a crispy, golden crust on the outside. Once cooked through, remove the chicken and let it rest for a few minutes before slicing into strips.
3. Sauté Aromatics: In the same pan, add the chopped red onion and garlic cloves. Sauté until fragrant and softened. Stir in 1/2 tablespoon of Cajun Seasoning Mix to enhance the flavors.
4. Prepare Rice: Add the day-old rice (or cooked rice) to the pan with the sautéed aromatics and Cajun seasoning. Toss thoroughly to coat the rice evenly with the spices and onion-garlic mixture.
5. Make Creamy Sauce: Lower the heat and melt 15 grams of butter in the pan. Add another 1/2 tablespoon of Cajun seasoning, then slowly whisk in 250 ml of milk. Warm the mixture through, then stir in 150 grams of light cream cheese and 40 grams of Parmesan cheese. Continue stirring until the sauce becomes smooth and creamy without lumps.
6. Serve: Plate the flavorful Cajun garlic rice, top with sliced crispy chicken strips, and drizzle the creamy Cajun cheese sauce over everything. Garnish with chopped fresh parsley for a vibrant finishing touch.

Notes

• Marinating the chicken overnight allows the Cajun spices to penetrate deeply, intensifying the flavor.
• Using a cast iron skillet helps develop a better golden crust on the chicken due to its excellent heat retention.
• Day-old rice works best for the recipe as it is less sticky and absorbs the flavors better.
• The creamy sauce can be adjusted for thickness by varying the amount of milk or cream cheese.
• For a lower-fat option, substitute grass-fed butter with olive oil and use reduced-fat cream cheese.

Keywords: Cajun chicken, creamy chicken recipe, high protein chicken, garlic rice, Cajun seasoning, healthy chicken dinner