High Protein Creamy Cajun Chicken & Rice Recipe

Introduction

This High Protein Creamy Cajun Chicken & Rice dish brings together bold Cajun flavors with a luscious creamy sauce. It’s a comforting meal perfect for dinner when you want something hearty yet full of spice and richness.

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 tsp Cajun Seasoning Mix
• 2 tsp Olive Oil
• 25 g Grass Fed Butter for Cooking
• 1 Medium Red Onion (chopped)
• 4-5 Garlic Cloves (chopped)
• 0.5 tsp Cajun Seasoning Mix
• Fresh Parsley (for garnish)
• 15 g Grass Fed Butter
• 0.5 tsp Cajun Seasoning Mix
• 250 ml Milk
• 150 g Light Cream Cheese
• 40 g Parmesan

Instructions

1. Step 1: Marinate the chicken breast pieces overnight with 1.5 tsp of the Cajun seasoning mix and 2 tsp olive oil, ensuring each piece is well coated for maximum flavor.
2. Step 2: Store the marinated chicken in an airtight glass container for the best sealing of flavors during the overnight marinade.
3. Step 3: Heat a pan over medium-high heat and melt 25 g of 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 into strips.
4. Step 4: In the same pan, sauté the chopped red onion and garlic cloves until fragrant. Add 0.5 tsp of Cajun seasoning mix and stir through.
5. Step 5: Add day-old cooked rice to the pan and toss until the rice is well coated with the onion, garlic, and Cajun spices.
6. Step 6: Lower the heat and melt 15 g of grass-fed butter in the pan. Sprinkle in another 0.5 tsp of Cajun seasoning mix. Slowly whisk in 250 ml of milk until warmed through.
7. Step 7: Add 150 g light cream cheese and 40 g Parmesan, stirring continuously until the sauce is smooth and creamy.
8. Step 8: Plate the Cajun rice, top with the sliced chicken, drizzle the creamy sauce over the dish, and garnish with fresh parsley before serving.

Tips & Variations

• Use a cast iron skillet to get a beautiful golden crust on your chicken, locking in flavor and moisture.
• Substitute light cream cheese with Greek yogurt for a tangier, lower-fat sauce.
• If you prefer more heat, add extra chili powder or a dash of hot sauce to the marinade.
• For a vegetarian version, swap chicken for firm tofu or mushrooms and follow the same seasoning process.

Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a pan over low heat or in the microwave, stirring occasionally to maintain the creamy consistency. Avoid overheating to prevent the sauce from separating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use fresh rice instead of day-old rice?

Day-old rice is best for this recipe as it’s drier and less likely to become mushy when cooked with the sauce. If using fresh rice, let it cool and dry slightly before adding it to the pan.

Is Cajun seasoning spicy?

Cajun seasoning can have a mild to moderate heat level depending on the blend. You can adjust the amount used to suit your spice preference or choose a milder Cajun mix if desired.

High Protein Creamy Cajun Chicken & Rice Recipe

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★★★★★

4.5 from 149 reviews

• Author: Victor
• Total Time: Approx. 12 hours (including marination time)
• Yield: 4 servings 1x

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Description

A flavorful and protein-packed creamy Cajun chicken and rice dish that combines tender chicken breasts marinated in a spicy Cajun seasoning, sautéed with aromatic onions and garlic, and served over rich, cheesy Cajun rice topped with a luscious creamy sauce.

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Ingredients

Scale 1x2x3x

Seasonings and Spices

• 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
• 1.5 tsp Cajun Seasoning Mix (for marinade)
• 1 tsp Cajun Seasoning Mix (for rice sauté)
• 1 tsp Cajun Seasoning Mix (for sauce)

Protein

• 800 g Chicken Breast (cut into halves)

Oils and Fats

• 2 tsp Olive Oil
• 25 g Grass Fed Butter (for cooking chicken)
• 15 g Grass Fed Butter (for sauce)

Vegetables

• 1 Medium Red Onion (chopped)
• 4–5 Garlic Cloves (chopped)

Dairy and Cheese

• 250 ml Milk
• 150 g Light Cream Cheese
• 40 g Parmesan Cheese (grated)

Garnish

• Fresh Parsley (for garnish)

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Instructions

1. Marinate Chicken: Combine the chicken breasts with 1.5 tsp of the Cajun Seasoning Mix and 2 tsp olive oil, ensuring each piece is well coated. Cover and marinate overnight in an airtight glass container to infuse deep flavor.
2. Cook Chicken: Heat a pan over medium-high heat and melt 25 g of grass-fed butter. Cook the marinated chicken breasts until each piece develops a crispy, golden crust. Once cooked through, remove from the pan and let rest for a few minutes before slicing into strips.
3. Sauté Aromatics and Rice: In the same pan, sauté the chopped red onion and garlic until fragrant. Add 1 tsp of Cajun Seasoning Mix and toss in day-old cooked rice, stirring to coat the rice evenly with the spices and aromatics.
4. Prepare Creamy Sauce: Lower the heat and melt 15 g of grass-fed butter in the pan with the rice mixture. Add the remaining 1 tsp Cajun Seasoning Mix, then slowly whisk in the 250 ml milk. Once warmed, incorporate the light cream cheese and grated Parmesan, stirring continuously until the sauce becomes smooth and creamy.
5. Assemble and Serve: Plate the Cajun-seasoned creamy rice, top with sliced chicken strips, and drizzle with the creamy sauce. Garnish with fresh parsley for a pop of color and extra flavor.

Notes

• Marinating the chicken overnight enhances the depth of Cajun flavors.
• Using a cast iron skillet helps achieve a perfect golden crust on the chicken.
• Day-old rice works best to prevent clumping during sautéing.
• A balloon whisk is recommended to keep the sauce smooth and lump-free.
• Adjust the amount of Cajun seasoning to your spice preference.

• Prep Time: 10 minutes (plus overnight marination)
• Cook Time: 25 minutes
• Category: Main Course
• Method: Stovetop
• Cuisine: Cajun, American

Keywords: Cajun chicken, creamy chicken and rice, high protein chicken recipe, spicy chicken rice, creamy Cajun sauce