High Protein Creamy Cajun Chicken & Rice Recipe
If you’re craving a dish that beautifully balances bold spices with rich creaminess, look no further than this High Protein Creamy Cajun Chicken & Rice. This recipe packs a punch with vibrant Cajun seasoning and juicy chicken, all enveloped in a luscious, velvety sauce that clings to fluffy rice. It’s the perfect combination of comfort food and a protein powerhouse, making it an absolute winner for busy weeknights or whenever you need a satisfying, flavorful meal on the table. Trust me, once you make this, it’ll become one of your go-to favorites.
Ingredients You’ll Need
The magic of this High Protein Creamy Cajun Chicken & Rice lies in its simple yet powerhouse ingredients. Each one plays an essential role in layering flavor, texture, and a gorgeous color palette that makes every bite exciting.
- Salt (1 tsp): Enhances and balances the bold spices in the dish.
- Black Pepper (1 tsp): Adds a mild heat that complements the Cajun spices perfectly.
- Garlic Powder (1 tsp): Brings subtle depth and savory notes to the chicken marinade.
- Onion Powder (1 tsp): Supports the garlic with sweet undertones without overpowering the dish.
- Oregano (1 tsp): Adds an herbal aroma that brightens the overall flavor.
- Thyme (1 tsp): Offers delicate earthiness to round out the seasoning.
- Paprika (1 tsp): Provides smoky sweetness essential to authentic Cajun taste.
- Chilli Powder (1 tsp): Delivers subtle heat that wakes up the palate.
- Chicken Breast (800g, cut in halves): Lean and high-protein base to keep the dish hearty.
- Cajun Seasoning Mix (1.5 tsp + 1/2 tsp + 1/2 tsp): The key spice blend that ties every element together with signature Cajun flair.
- Olive Oil (2 tsp): Helps the spices cling to the chicken and enhances searing.
- Grass Fed Butter (25g + 15g): Adds richness and aids in creating that irresistible golden crust.
- Red Onion (1 medium, chopped): Gives sweetness and texture.
- Garlic Cloves (4-5, chopped): Adds aromatic vitality.
- Milk (250 ml): Forms the silky base of the creamy sauce.
- Light Cream Cheese (150g): Boosts creaminess without overwhelming richness.
- Parmesan (40g): Provides a savory, nutty finish that perfectly complements the cream sauce.
- Fresh Parsley (for garnish): Adds a fresh pop of color and brightness to finish.
How to Make High Protein Creamy Cajun Chicken & Rice
Step 1: Marinate the Chicken
The secret to tender, flavorful chicken starts the night before. Coat your chicken breasts thoroughly in the crunchy, aromatic Cajun Seasoning Mix with olive oil to ensure every bite is saturated with that bold, spicy goodness. An overnight marinade develops the flavors deeply, so don’t rush this step—let the chicken soak up all those beautiful spices in an airtight glass container for the best results.
Step 2: Sear the Chicken to Golden Perfection
Heat your pan and melt the grass-fed butter to get it nice and hot before adding the chicken. Searing locks in juices while creating a golden crust that’s simply irresistible. Once cooked through, give your chicken a few minutes to rest—this helps keep it succulent when you slice it into strips later on.
Step 3: Sauté Aromatics and Build Flavor
In the same pan, you’ll sauté the chopped red onion and garlic until they’re fragrant and soft. Toss in the remaining Cajun Seasoning Mix to revive the spices and stir in your day-old rice so every grain gets fully coated in those wonderful flavors. This step is key to melding the components into a harmonious blend of taste and texture.
Step 4: Make the Creamy Sauce
Turn the heat down low and melt more butter; add a bit more Cajun Seasoning to keep that bold flavor going strong. Slowly whisk in the milk until warmed through—this gentle approach keeps the sauce silky. Now comes the showstopper: stir in the light cream cheese and Parmesan until everything melts into a smooth, creamy concoction that perfectly envelops the rice.
Step 5: Assemble the Dish
Plate your flavorful Cajun rice first to serve as a bed of comfort, then layer on your perfectly sliced chicken. Generously drizzle the luscious creamy sauce over the top and finish off with a sprinkle of fresh parsley to brighten the plate, both visually and in flavor.
How to Serve High Protein Creamy Cajun Chicken & Rice
Garnishes
Fresh parsley is the classic choice here, adding a lovely burst of green and a subtle herbal freshness that contrasts nicely with the creamy, spicy depth. For an extra pop, consider thinly sliced green onions or a squeeze of fresh lemon juice to lift some brightness into each bite.
Side Dishes
This dish is quite hearty on its own, but pairing it with a crisp side salad or steamed green beans can add a refreshing crunch. Roasted vegetables like zucchini or bell peppers also complement the dish’s warm spices beautifully, making the meal feel complete and balanced.
Creative Ways to Present
Try serving your High Protein Creamy Cajun Chicken & Rice in a warm, deep bowl for a cozy, comforting vibe. Alternatively, plate it neatly with a mold or ring to give it a restaurant-style presentation, topped with a sprig of parsley and a wedge of lemon on the side for an elegant touch.
Make Ahead and Storage
Storing Leftovers
Allow leftovers to cool before transferring them to an airtight container. Stored in the fridge, they’ll stay fresh for up to three days, making it easy to enjoy this dish again without any loss in flavor or texture.
Freezing
You can freeze portions of the chicken and rice separately for best texture retention. Use freezer-safe containers and label them with the date. Frozen leftovers can last up to two months. When ready to eat, thaw overnight in the fridge before reheating.
Reheating
Reheat gently in a skillet over medium heat or in the microwave on medium power to preserve creaminess and avoid drying out the chicken. Adding a splash of milk before reheating helps maintain the sauce’s luscious texture.
FAQs
Can I use brown rice instead of white rice in this recipe?
Absolutely, brown rice is a great whole grain option. You may need to adjust cooking times slightly since brown rice tends to be a bit firmer and takes longer to cook.
Is there a substitute for cream cheese in the sauce?
Yes, you can use Greek yogurt or mascarpone cheese for a similar creamy effect, although the flavor and texture might vary slightly.
Can I make this recipe dairy-free?
For a dairy-free version, swap the butter for olive oil, and use a plant-based cream cheese alternative along with coconut milk or another dairy-free milk for the sauce.
How spicy is the High Protein Creamy Cajun Chicken & Rice?
The dish has a moderate kick thanks to the Cajun seasoning and chili powder, but you can easily adjust the heat level up or down by modifying the amount of chili powder or omitting it if you prefer milder flavors.
What can I use to make the dish gluten-free?
This recipe is naturally gluten-free as long as your Cajun seasoning mix and other ingredients are free from gluten-containing additives. Always check labels to be sure.
Final Thoughts
I truly hope you enjoy making and savoring this High Protein Creamy Cajun Chicken & Rice as much as I do. It’s a fantastic way to combine wholesome protein with the irresistible comfort of creamy, spicy flavors. Whether for a weeknight dinner or meal prep, it’s sure to satisfy everyone at your table. Give it a try, and prepare for lots of compliments and requests for seconds!
Print
High Protein Creamy Cajun Chicken & Rice Recipe
- Total Time: 10 hours 30 minutes (including marinating)
- Yield: 4 servings 1x
- Diet: Low Fat
Description
A flavorful high-protein meal featuring tender Cajun-seasoned chicken breast served over creamy, cheesy Cajun-spiced rice. This dish combines a spicy, aromatic seasoning blend with a rich cream sauce for comforting yet healthy eating.
Ingredients
Seasoning Mix
- 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
Chicken
- 800 g Chicken Breast (cut into halves)
- 1.5 tsp Cajun Seasoning Mix (from above)
- 2 tsp Olive Oil
- 25 g Grass Fed Butter (for cooking)
Rice and Sauce
- 1 Medium Red Onion (chopped)
- 4–5 Garlic Cloves (chopped)
- 0.5 tsp Cajun Seasoning Mix (from above)
- Fresh Parsley (for garnish)
- 15 g Grass Fed Butter
- 0.5 tsp Cajun Seasoning Mix (for sauce)
- 250 ml Milk
- 150 g Light Cream Cheese
- 40 g Parmesan Cheese (grated)
- Day-old cooked rice (quantity not specified but recommended around 300-350 g cooked rice for serving)
Instructions
- Marinate Chicken: Marinate the chicken breast pieces overnight with 1.5 tsp Cajun Seasoning Mix and 2 tsp olive oil. Ensure each piece is well coated to maximize the flavor infusion.
- Storage Tip: Store the marinated chicken in an airtight glass container for optimal flavor retention and freshness, better than plastic bags.
- Cook Chicken: Heat a pan over medium-high heat and melt 25 g grass-fed butter. Cook the marinated chicken until it develops a crispy, golden crust. Remove and let rest before slicing into strips to maintain juiciness.
- Cooking Equipment Suggestion: For an ideal golden crust on the chicken, use a cast iron skillet, which retains heat effectively and locks in flavor.
- Sauté Aromatics and Rice: In the same pan, sauté the chopped red onion and garlic cloves until fragrant. Add 0.5 tsp Cajun Seasoning Mix, then toss in day-old cooked rice. Stir thoroughly to coat the rice with all the vibrant Cajun flavors.
- Prepare Creamy Sauce: Lower the heat and melt 15 g butter in the pan. Stir in 0.5 tsp Cajun Seasoning Mix, then slowly whisk in 250 ml milk until warmed through. Add 150 g light cream cheese and 40 g grated Parmesan, stirring continuously until the sauce is smooth and creamy.
- Whisk Tip: Use a balloon whisk to achieve a lump-free and creamy consistency in the sauce.
- Serve: Plate the Cajun rice, top with sliced chicken strips, drizzle the creamy sauce over the dish, and garnish with fresh parsley for a colorful, appetizing finish.
Notes
- Marinating the chicken overnight develops deep flavor and tenderizes the meat.
- Day-old cooked rice works best for stir-frying to prevent clumping.
- Use grass-fed butter for richer flavor and healthier fats.
- A cast iron skillet helps achieve a perfect sear and crust on the chicken.
- If dairy-free is preferred, substitute cream cheese and milk with plant-based alternatives.
- Adjust chili powder amount for preferred spice level.
- Fresh parsley adds a burst of color and fresh herbal aroma.
- Prep Time: 10 minutes (plus overnight marinating)
- Cook Time: 20 minutes
- Category: Main Course
- Method: Pan-frying and stovetop cooking
- Cuisine: Cajun
Nutrition
- Serving Size: 1 serving (approx. 350 g)
- Calories: 480 kcal
- Sugar: 4 g
- Sodium: 600 mg
- Fat: 18 g
- Saturated Fat: 9 g
- Unsaturated Fat: 7 g
- Trans Fat: 0.1 g
- Carbohydrates: 35 g
- Fiber: 3 g
- Protein: 45 g
- Cholesterol: 115 mg
Keywords: Cajun Chicken, High Protein Chicken, Creamy Chicken and Rice, Spicy Cajun Recipe, Healthy Chicken Dinner, Cream Cheese Sauce
