High Protein Creamy Cajun Chicken & Rice

So you are craving something tasty but too lazy to spend forever in the kitchen, huh? Same. This High Protein Creamy Cajun Chicken and Rice is my go to when I want big flavor, minimal fuss, and leftover bragging rights. If you like rice dishes with a little swagger, this one will make you feel like a chef without the drama. Want a rice twin to pair with this? Try my take on high protein chicken fried rice for another weeknight winner.

Why This Recipe is Awesome

• It packs a protein punch so you actually feel full and not like you wasted your life on another salad.
• It is creamy, spicy, and comforting all at once. Basically a hug in a bowl that knows how to party.
• It is idiot proof, even I did not mess it up the first time. Really.
• It scales well for meal prep. Cook once, eat like a champ for days.
• You get crispy seared chicken, flavorful rice, and a dreamy cheese sauce. What more do you want, honestly?

Ingredients You’ll Need

• 1 Tsp Salt, because seasoning is not optional
• 1 Tsp Black Pepper, ground fresh if you are fancy
• 1 Tsp Garlic Powder, pantry hero
• 1 Tsp Onion Powder, for depth
• 1 Tsp Oregano, dried and chill
• 1 Tsp Thyme, dried works fine
• 1 Tsp Paprika, smoky or sweet, your call
• 1 Tsp Chilli Powder, a little kick
• 800 g Chicken Breast (cut into halves), protein central
• 1.5 Cajun Seasoning Mix, go bold
• 2 Tsp Olive Oil, for the marinade
• 25 g Grass Fed Butter for Cooking, yes butter
• 1 Medium Red Onion (chopped), sharp and sweet
• 4-5 Garlic Cloves (chopped), the flavor police
• 1/2 Cajun Seasoning Mix, for the rice
• Fresh Parsley (for garnish), pretty and useful
• 15 g Grass Fed Butter, for the sauce
• 1/2 Cajun Seasoning Mix, again, because reasons
• 250 ml Milk, use what you have
• 150 g Light Cream Cheese, softens the party
• 40 g Parmesan, salty and melty

Step-by-Step Instructions

1. Marinate the chicken breast pieces overnight with the Cajun Seasoning Mix and olive oil. Make sure each piece is well coated for the best flavor. Pro tip do this the night before if you can.
2. Seal in flavor with an airtight glass container, way better than plastic bags for overnight marinades. Label it like a responsible adult, or not.
3. Heat a pan over medium-high heat and melt the grass fed butter. Cook the marinated chicken until it develops a crispy, golden crust. Once cooked, let the chicken rest for a few minutes before slicing it into strips. Resting keeps the juices where you want them.
4. If your chicken never gets that golden crust, try a cast iron skillet, it locks in heat and flavor. Using a hot pan and not crowding the pieces makes all the difference. For extra oomph, sear a couple minutes longer at the end.
5. In the same pan, sauté the chopped red onion and garlic cloves until fragrant and translucent. Add the remaining Cajun Seasoning Mix and toss in the day-old rice. Stir until the rice is well coated with all the flavors. Use day-old rice if you can; it fries up better and stays separate.
6. Lower the heat and melt the butter in the pan. Add the Cajun Seasoning Mix, then slowly whisk in the milk. Once warmed through, add the light cream cheese and Parmesan, stirring until the sauce is smooth and creamy. Keep the heat low so the cheese does not separate.
7. Layer the Cajun rice on a plate, top with the sliced chicken, and drizzle the creamy sauce over the top. Garnish with fresh parsley for a pop of color and soul.
8. Serve hot and enjoy the high five you deserve from your taste buds. Want a green twist later? Try pairing with a bright salad or roasted veg.

Common Mistakes to Avoid

• Not seasoning the chicken enough. Please do not be that person who underseasons. Salt is your friend.
• Crowding the pan when searing. If the pan is packed, the chicken steams instead of browns. No one likes soggy crust.
• Using fresh rice. Freshly cooked rice clumps and turns mushy. Day-old rice fries up like a boss.
• Turning the heat way up to rush the crust. You will burn the outside and leave the inside sad. Slow and steady wins the crust.
• Adding cheese to boiling milk. Keep it gentle or the sauce will separate. Patience tastes better, IMO.
• Skipping the resting step. Slice too soon and your chicken bleeds flavor onto the cutting board. Let it chill for a few minutes.

Alternatives & Substitutions

• No cream cheese? Swap in Greek yogurt for a tangy, protein friendly fix. It changes the vibe but keeps it creamy.
• No Parmesan? Try pecorino or a sharp cheddar if you like bold moves. Parmesan gives the best melt but improvisation is allowed.
• Want less heat? Cut the Cajun seasoning in half and add smoked paprika for flavor without the fire.
• Want to make it dairy free? Use a plant based cream cheese and unsweetened almond milk. Texture differs but flavor still rocks.
• Short on chicken? Use thighs instead, they stay juicier and handle high heat well.
• Need another high protein option? You might like this healthy high protein white chicken chili for a different mood. It is cozy in the winter and low fuss.

FAQ

Q Will the sauce thicken if I use low fat milk?
A Maybe, maybe not. Low fat milk thins the sauce, so reduce heat and add the cream cheese slowly. If it feels too thin, simmer gently to reduce.

Q Can I use frozen chicken?
A Sure, if you thaw it first. Cooking straight from frozen gives you uneven sear and sad texture. Thaw, pat dry, then season.

Q Can I make this in one pan?
A Yes you can. I love one pan life. Just sear the chicken, remove it, and use the same pan to build the rice and sauce. Less cleanup, more time for dessert.

Q How spicy is this?
A Depends on your Cajun mix. Expect medium heat with a nice kick. Reduce the chilli powder if you babysit your palate.

Q Can I meal prep this for the week?
A Absolutely. Store chicken and rice separately, keep sauce chilled. Reheat gently to keep textures nice.

Q Can I use margarine instead of butter?
A Well technically yes, but why hurt your soul like that? Butter tastes better in both sear and sauce.

Q Does reheating ruin the creaminess?
A Reheat low and slow. Add a splash of milk while warming and stir to revive the sauce. High heat will make it grainy.

Final Thoughts

You made it this far, so you deserve a crown or at least a nap with a full belly. This dish gives you crispy seared chicken, soulful rice, and a creamy sauce that feels fancy but is really just clever comfort. Make it for friends, make it for yourself, or make it and pretend you had plans. Either way, you win. Also FYI you will probably want seconds.

Conclusion

If you want another take on a creamy Cajun chicken dish for inspiration, check out Creamy Cajun Chicken – Downshiftology for a slightly different spin and extra ideas.

High Protein Creamy Cajun Chicken and Rice

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• Author: admin
• Total Time: 45 minutes
• Yield: 4 servings 1x
• Diet: High Protein

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Description

A creamy, spicy, and comforting rice dish that is high in protein and perfect for weeknight meals.

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Ingredients

Scale 1x2x3x

• 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
• 1 Medium Red Onion (chopped)
• 4–5 Garlic Cloves (chopped)
• 1/2 Tsp Cajun Seasoning Mix (for rice)
• Fresh Parsley (for garnish)
• 15 g Grass Fed Butter (for sauce)
• 1/2 Tsp Cajun Seasoning Mix (for sauce)
• 250 ml Milk
• 150 g Light Cream Cheese
• 40 g Parmesan

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Instructions

1. Marinate the chicken breast pieces overnight with the Cajun Seasoning Mix and olive oil.
2. Seal in an airtight glass container for the overnight marinades.
3. Heat a pan over medium-high heat and melt the grass-fed butter. Cook the marinated chicken until crispy.
4. Let the chicken rest for a few minutes before slicing it into strips.
5. Sauté the chopped red onion and garlic until fragrant. Add the remaining Cajun Seasoning and stir in the day-old rice.
6. Lower the heat and melt butter, then whisk in the milk. Once warmed, add cream cheese and Parmesan, stirring until smooth.
7. Layer the Cajun rice on a plate, top with sliced chicken, and drizzle with sauce. Garnish with parsley.

Notes

For a lighter option, substitute Greek yogurt for cream cheese. Store the chicken and rice separately for meal prep.

• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Category: Main Course
• Method: Sautéing
• Cuisine: Cajun

Nutrition

• Serving Size: 1 serving
• Calories: 550
• Sugar: 4g
• Sodium: 600mg
• Fat: 20g
• Saturated Fat: 10g
• Unsaturated Fat: 8g
• Trans Fat: 0g
• Carbohydrates: 45g
• Fiber: 2g
• Protein: 42g
• Cholesterol: 80mg

Keywords: creamy chicken, Cajun rice, high protein, weeknight dinner, comfort food