High Protein Creamy Cajun Chicken & Rice

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If you’ve ever wanted a meal that feels indulgent but still keeps your goals intact, this High Protein Creamy Cajun Chicken & Rice is your new go-to. It’s smoky, spicy, creamy, and best of all packed with over 50g of protein per serving.

This recipe was born on one of those gray evenings when all I wanted was comfort food without the guilt. I grabbed what I had, chicken, rice, a few Cajun spices, and before I knew it, the kitchen smelled like Louisiana sunshine. The first bite? A perfect balance of heat, creaminess, and comfort.

It’s the kind of dish that makes you feel like you’re spoiling yourself while secretly staying on track. Let’s dive in.

Ingredients You’ll Need

Cajun 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 chili powder

Chicken Marinade

• 800 g chicken breast (cut into halves)
• 1 ½ tbsp Cajun seasoning mix
• 2 tsp olive oil
• 25 g grass-fed butter (for cooking)

Fluffy Cajun Rice

• 1 medium red onion, chopped
• 4–5 garlic cloves, chopped
• ½ tbsp Cajun seasoning mix
• 3 cups cooked day-old rice
• Fresh parsley, for garnish

Creamy Sauce

• 15 g grass-fed butter
• ½ tbsp Cajun seasoning mix
• 250 ml milk (any type works — whole, skim, or oat)
• 150 g light cream cheese
• 40 g grated Parmesan cheese

Instructions

1. Marinate the Chicken

In a bowl, mix the chicken breasts with Cajun seasoning and olive oil until each piece is fully coated.
Cover and marinate overnight for best flavor (or at least 30 minutes if you’re in a rush).

Pro Tip: A glass container works better than plastic bags for sealing in flavor — and it’s eco-friendly.

2. Cook the Chicken

Heat a pan over medium-high heat and melt the butter.
Cook the marinated chicken until golden on both sides (around 5–6 minutes per side).
Once done, transfer to a plate and let it rest for 5 minutes before slicing.

Important: Don’t skip the resting — it keeps the chicken tender and juicy.

3. Prepare the Fluffy Cajun Rice

In the same pan, add chopped onion and garlic. Sauté until fragrant and slightly caramelized.
Add Cajun seasoning and toss in your day-old rice. Stir well until every grain is coated with that beautiful spice blend.

Tip: Day-old rice gives you that perfect non-sticky, fluffy texture — fresh rice tends to clump.

4. Make the Creamy Sauce

Lower the heat and melt the butter.
Whisk in Cajun seasoning and slowly pour in the milk. Once warm, stir in the light cream cheese and Parmesan.
Mix until you get a smooth, creamy sauce that clings beautifully to your spoon.

Quick Fix: Use a balloon whisk to avoid any lumps and keep that velvety texture.

5. Bring It All Together

Layer the Cajun rice on a plate, top with your sliced chicken, and drizzle the creamy sauce generously over the top.
Finish with a sprinkle of fresh parsley for that bright pop of color (and freshness).

Tips & Tricks for the Best Cajun Chicken

• Use medium-high heat: It’s key for that crispy sear on the chicken.
• Marinate longer: The deeper the marination, the richer the flavor.
• Adjust the spice level: Add extra chili powder or hot sauce if you like more heat.
• Meal prep tip: Store chicken, rice, and sauce separately for up to 3 days in the fridge.

Substitutions & Variations

• Dairy-Free: Swap cream cheese with coconut cream or dairy-free yogurt.
• Lower Fat: Use non-fat Greek yogurt instead of cream cheese.
• Vegetarian: Replace chicken with roasted chickpeas or tofu.
• Carb Swap: Try quinoa, cauliflower rice, or brown rice for a twist.

Frequently Asked Questions

Can I use chicken thighs instead of breasts?

Absolutely! Thighs are juicier and add a deeper flavor, though they’ll slightly increase the fat content.

What if I don’t have day-old rice?

You can use fresh rice — just spread it on a tray to cool for 15–20 minutes before using.

Can I make this ahead of time?

Yes, this recipe is great for meal prep! It keeps well in the fridge for 3 days or freezes up to 2 months.

Is there a substitute for cream cheese?

Greek yogurt or cottage cheese works great — they both add creaminess with a bit of tang.

Nutrition Information (Per Serving)

Nutrient	Amount
Calories	532
Protein	53g
Carbohydrates	43g
Fat	15g
Fiber	2g

This High Protein Creamy Cajun Chicken & Rice is everything you want after a long day, hearty, balanced, and unapologetically delicious. It’s the kind of meal that reminds you healthy eating doesn’t have to mean boring food.

If you make it, tag your creation on Pinterest or Instagram, nothing makes my day more than seeing your kitchen wins!

Ready to try it tonight? Print or save the recipe and keep it on rotation. Comfort food just got a high-protein upgrade.

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