I still remember the first time I savored a dish bursting with bold flavors and warm spices—Cajun cuisine has a way of wrapping around you like a cozy blanket. This High Protein Creamy Cajun Chicken & Rice reminds me of simple family dinners. It’s one of those recipes that invites conversation, laughter, and the soothing aroma of good food wafting from the kitchen. It matters because it combines comfort, nutrition, and a kick of flavor, making it perfect for both family gatherings and busy weeknights. What’s special about this recipe is that you can meal prep it ahead of time, and it fills you up without weighing you down.
why make this recipe
This recipe is an excellent choice because it’s packed with protein, making it great for anyone looking to stay healthy while enjoying a delightful meal. The creamy texture blends beautifully with the Cajun spices, adding depth to every bite. Plus, it’s relatively easy to prepare, allowing you to spend less time in the kitchen and more time around the table with loved ones. It’s the perfect dish for those who want to enjoy flavorful food without compromising on nutrition.
how to make High Protein Creamy Cajun Chicken & Rice
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
- 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
- 250 ml Milk
- 150 g Light Cream Cheese
- 40 g Parmesan
Directions :
- 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. Use an airtight glass container instead of plastic bags for better storage.
- 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.
- In the same pan, sauté the chopped red onion and garlic cloves until fragrant. Add the remaining Cajun Seasoning Mix and toss in the day-old rice. Stir until the rice is well coated with all the flavors.
- 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.
- 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.
how to serve High Protein Creamy Cajun Chicken & Rice
Serve this dish hot on a plate, letting the creamy sauce pool around the Cajun rice and chicken. It pairs wonderfully with a simple green salad or some steamed vegetables for added nutrition.
how to store High Protein Creamy Cajun Chicken & Rice
To store leftovers, let the dish cool completely, then transfer it to an airtight container. Keep it in the refrigerator for up to 3 days. Reheat it in the microwave or on the stove until heated through.
tips to make High Protein Creamy Cajun Chicken & Rice
- For extra flavor, use smoked paprika instead of regular paprika.
- Use fresh chicken for the best texture; frozen chicken may require extra cooking time.
- If you prefer a spicier kick, adjust the amount of chili powder to your liking.
variation
Feel free to swap the chicken for shrimp or tofu for a different source of protein. You can also add other vegetables like bell peppers or spinach for added color and nutrition.
FAQs
Q: Can I use brown rice instead of white rice?
A: Yes, but keep in mind that brown rice may require a longer cooking time.
Q: What can I do if I don’t have Cajun seasoning?
A: You can create a homemade blend using paprika, garlic powder, onion powder, thyme, and chili powder.
Q: Can I make this dish dairy-free?
A: Yes, you can use dairy-free cream cheese and milk to make it suitable for lactose intolerance or allergies.
High Protein Creamy Cajun Chicken & Rice
Ingredients
For the chicken
- 800 g Chicken Breast (cut into halves) Use fresh chicken for best texture.
- 1.5 Tbsp Cajun Seasoning Mix
- 2 Tsp Olive Oil
- 25 g Grass Fed Butter for Cooking
For the rice and sauce
- 1 Medium Red Onion (chopped)
- 4-5 cloves Garlic Cloves (chopped)
- 1/2 Tbsp Cajun Seasoning Mix For the rice
- 15 g Grass Fed Butter
- 250 ml Milk Can be substituted with dairy-free milk.
- 150 g Light Cream Cheese Can be substituted with dairy-free cream cheese.
- 40 g Parmesan
- 2 Tsp Cajun Seasoning Mix Added to enhance flavor in the sauce.
- 1 Tbsp Chili Powder Adjust to taste for desired spiciness.
- 1 Tsp Salt
- 1 Tsp Black Pepper
- 1 Tsp Garlic Powder
- 1 Tsp Onion Powder
- 1 Tsp Oregano
- 1 Tsp Thyme
- 1 Tsp Paprika Use smoked paprika for extra flavor.
- 1 Tsp Chili Powder Adjust based on preference.
- 1 Tbsp Fresh Parsley (for garnish)
Method
Preparation
- Marinate the chicken breast pieces overnight with the Cajun Seasoning Mix and olive oil in an airtight glass container.
- Prepare the remaining ingredients: chop the red onion and garlic cloves, and set aside.
Cooking
- Heat a pan over medium-high heat, and melt the grass-fed butter.
- Cook the marinated chicken until it develops a crispy, golden crust. Let the chicken rest for a few minutes before slicing it into strips.
- In the same pan, sauté the chopped red onion and garlic cloves until fragrant.
- Add the leftover Cajun Seasoning Mix and toss in the day-old rice, stirring until coated.
- Lower the heat and melt the remaining butter in the pan. Slowly whisk in the milk, then add the light cream cheese and Parmesan, stirring until smooth.
Serving
- Layer the Cajun rice on a plate, top with sliced chicken, and drizzle the creamy sauce over.
- Garnish with fresh parsley.