High Protein Creamy Cajun Chicken & Rice Recipe

Introduction

This High Protein Creamy Cajun Chicken & Rice is a flavorful and comforting dish that combines tender, spicy chicken with creamy, cheesy rice. Perfect for a satisfying weeknight dinner, this recipe delivers bold Cajun flavors with a smooth, rich sauce.

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 Cajun Seasoning Mix and 2 tsp of olive oil. Ensure each piece is thoroughly coated to maximize flavor.
2. Step 2: Store the marinated chicken in an airtight glass container to seal in the flavors better than plastic bags.
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. Remove the chicken and let it 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 then toss in your day-old rice. Stir until the rice is evenly coated with the spices.
5. Step 5: Lower the heat and melt 15 g of grass-fed butter in the pan. Add another 0.5 tsp of Cajun Seasoning Mix, then slowly whisk in the milk. Once the mixture is warm, add the light cream cheese and Parmesan, stirring continuously until the sauce is smooth and creamy.
6. Step 6: Plate the Cajun rice, top with the sliced chicken, and drizzle the creamy sauce over everything. Garnish with fresh parsley for a bright finish.

Tips & Variations

• For extra crispy chicken, consider using a cast iron skillet which retains heat well and enhances browning.
• If you prefer less spice, reduce the amount of Cajun seasoning or omit the chili powder from the original mix.
• Using day-old rice helps prevent the dish from becoming mushy when sautéed in the pan.
• Substitute the milk for almond or oat milk if you need a dairy-free option, but be aware the sauce may be less creamy.

Storage

Store any 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, adding a splash of milk if the sauce has thickened too much.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

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

Freshly cooked rice tends to be more moist and can become mushy when sautéed. It’s best to use rice that has been cooked and refrigerated for at least a few hours or overnight for the best texture.

What if I don’t have grass-fed butter?

Regular unsalted butter can be used as a substitute. It will still add richness and help develop flavor while cooking your chicken and sauce.

High Protein Creamy Cajun Chicken & Rice Recipe

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★★★★★

4.4 from 97 reviews

High Protein Creamy Cajun Chicken & Rice is a flavorful, comforting dish featuring marinated chicken breast cooked to a golden crust and served over spicy Cajun-seasoned rice, all topped with a rich, creamy cheese sauce. Perfect for those seeking a protein-packed, satisfying meal with a Cajun twist.

• Author: Ruby
• Prep Time: 12 hours 15 minutes
• Cook Time: 25 minutes
• Total Time: 12 hours 40 minutes
• Yield: 4 servings 1x
• Category: Main Course
• Method: Stovetop
• Cuisine: Cajun
• Diet: Low Fat

Ingredients

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Seasoning & Marinade

• 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)
• 2 Tsp Olive Oil

Chicken

• 800 g Chicken Breast (cut into halves)
• 25 g Grass Fed Butter for Cooking

Rice & Vegetables

• 1 Medium Red Onion (chopped)
• 4–5 Garlic Cloves (chopped)
• Rice (day-old, quantity approx. 200 g cooked)
• 0.5 Tsp Cajun Seasoning Mix (for rice)

Sauce

• 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

Garnish

• Fresh Parsley (for garnish)

Instructions

1. Marinate the Chicken: In a bowl, combine chicken breast pieces with 1.5 teaspoons of Cajun seasoning mix and 2 teaspoons olive oil, ensuring each piece is thoroughly coated. Cover and refrigerate overnight in an airtight glass container to maximize flavor infusion.
2. Cook the Chicken: Heat a pan over medium-high heat and melt 25 grams of grass-fed butter. Place the marinated chicken pieces in the pan, cooking until they develop a crispy, golden crust, then remove from heat and let rest for a few minutes. Slice the chicken into strips before serving.
3. Sauté Aromatics: In the same pan, add the chopped red onion and garlic cloves. Sauté over medium heat until fragrant and softened. Stir in 0.5 teaspoon Cajun seasoning mix to enhance the flavors.
4. Prepare the Rice: Add the day-old cooked rice to the pan, tossing continuously so the rice is evenly coated with onions, garlic, and Cajun spices. Reduce heat to low.
5. Make the Cream Sauce: Melt 15 grams of grass-fed butter in the pan with the rice. Sprinkle in 0.5 teaspoon more Cajun seasoning mix, then slowly whisk in 250 ml milk. Once warmed, add 150 grams light cream cheese and 40 grams parmesan, stirring constantly until the sauce turns smooth and creamy.
6. Assemble the Dish: Layer the Cajun-seasoned creamy rice on a plate. Arrange the sliced crispy chicken strips over the rice and drizzle generously with the creamy cheese sauce. Garnish with fresh parsley to add a fresh, vibrant finish.

Notes

• Using an airtight glass container for marinating maintains the freshest flavor and prevents contamination better than plastic bags.
• Day-old rice works best as it prevents clumping and absorbs the spices evenly.
• For best crust on chicken, using a cast iron skillet is recommended as it retains heat well.
• A balloon whisk ensures a lump-free, silky sauce.
• Adjust Cajun seasoning quantity according to your preferred spice level.

Keywords: Cajun chicken, creamy chicken recipe, high protein chicken, cajun rice, creamy sauce chicken, quick cajun dinner, healthy chicken recipe