High Protein Creamy Cajun Chicken & Rice

Name: High Protein Creamy Cajun Chicken & Rice
Prep time: 1 h
Cook time: 30 min
Total time: 1 h 30 min
Cuisine: Cajun
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); 1/2 Tsp Cajun Seasoning Mix; Fresh Parsley (for garnish); 15 g Grass Fed Butter; 250 ml Milk; 150 g Light Cream Cheese; 40 g Parmesan

Jena Ellison

Update : March 2, 2026

High protein creamy Cajun chicken served over rice in a delicious meal

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Why Make This Recipe

High Protein Creamy Cajun Chicken & Rice is a delicious and satisfying dish that brings bold flavors to your table. It’s not only tasty but also packed with protein, which is great for muscle building and keeping you full. With its creamy texture and zesty Cajun spices, this dish is perfect for both family dinners and meal prep. Plus, it’s simple to make, so you can enjoy a homemade meal without spending hours in the kitchen.

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 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)
1/2 Tsp 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.
Heat a pan over medium-high heat and melt the grass-fed butter. Cook the marinated chicken until it has a crispy, golden crust, then let it rest.
Sauté the chopped red onion and garlic cloves in the same pan until fragrant. Add the remaining Cajun Seasoning Mix and toss in day-old rice.
Lower the heat, melt the butter in the pan, whisk in the milk, then add the light cream cheese and Parmesan, stirring until smooth.
Layer the Cajun rice on a plate, top with sliced chicken, and drizzle with the creamy sauce. Garnish with fresh parsley.

How to Serve High Protein Creamy Cajun Chicken & Rice

Serve the High Protein Creamy Cajun Chicken & Rice hot, straight from the pan to the plate. This dish pairs well with a simple side salad or some steamed vegetables. For added texture, consider serving it with some crusty bread on the side to soak up that creamy sauce.

How to Store High Protein Creamy Cajun Chicken & Rice

Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply place it in the microwave or warm it up in a pan over low heat, adding a splash of milk if needed to revive the creamy consistency.

Tips to Make High Protein Creamy Cajun Chicken & Rice

For extra flavor, let the chicken marinate for at least a few hours, or even longer if you can.
Use leftover rice for this recipe; it helps achieve the right texture and avoids mushiness.
Feel free to add vegetables like bell peppers or spinach to enhance nutrition and flavor.

Variation

You can switch up the protein by using shrimp or tofu if you prefer. Adjust the cooking time accordingly, as shrimp cooks faster than chicken, and tofu may need additional seasoning.

FAQs

1. Can I use different spices instead of Cajun seasoning?
Yes! You can use your favorite spice blend or create your own mix based on what you have at home.

2. Is this dish suitable for meal prep?
Absolutely! It’s perfect for meal prep, as it stores well and can be reheated easily.

3. Can I make this dish dairy-free?
Yes, you can substitute the light cream cheese and milk with dairy-free alternatives like coconut cream or almond milk to make it dairy-free.