High Protein Creamy Cajun Chicken with Garlic Rice Recipe
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.
- 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
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
- 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.
- 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.
- 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.
- 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.
- 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.
- 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
