why make this recipe
High Protein Creamy Cajun Chicken & Rice is a delicious and hearty meal that packs a punch with flavor and nutrition. This dish is perfect for busy weeknights or meal prep because it’s simple to make and fills you up. The Cajun seasoning brings a vibrant taste, while the creamy sauce elevates the dish to comfort food perfection. Plus, it’s a great way to add protein to your diet, making it ideal for those looking to fuel their bodies right.
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 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 Cajun Seasoning Mix
- Fresh Parsley (for garnish)
- 15 g Grass Fed Butter
- 1/2 Cajun Seasoning Mix
- 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. Seal it in an airtight glass container for best results.
Heat a pan over medium-high heat and melt the grass-fed butter. Cook the marinated chicken until it has a crispy, golden crust. After cooking, let the chicken rest for a few minutes and then slice 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 completely 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. When it’s warmed, 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 warm on a plate, ensuring each serving gets a nice layer of the creamy sauce and slices of chicken. You can also pair it with a fresh green salad or some steamed vegetables for a complete meal.
how to store High Protein Creamy Cajun Chicken & Rice
To store leftovers, let the dish cool and then place it in an airtight container. You can keep it in the refrigerator for up to 3 days. Reheat in the microwave or on the stove until warm before serving again.
tips to make High Protein Creamy Cajun Chicken & Rice
- Marinating your chicken overnight will really enhance the flavor.
- Ensure your pan is hot enough before adding the chicken for the best crust.
- Use leftover rice for a quicker prep time and better texture.
- Adjust the spiciness by adding more or less Cajun seasoning according to your taste.
variation
Try swapping the chicken for shrimp or tofu for a different protein option. You can also add vegetables like bell peppers or spinach for extra nutrition.
FAQs
1. Can I use frozen chicken breasts?
Yes, but it’s best to thaw them before marinating for even flavor absorption.
2. Is this recipe good for meal prep?
Absolutely! It stores well and reheats nicely, making it perfect for lunches or dinners throughout the week.
3. Can I make this dish dairy-free?
Yes! Substitute the light cream cheese and milk with dairy-free alternatives, such as coconut milk and a dairy-free cream cheese option.
High Protein Creamy Cajun Chicken & Rice
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Diet: High Protein
Description
A delicious and hearty meal that combines Cajun flavors with creamy sauce, perfect for busy weeknights and meal prep.
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
- 1/2 Tsp Cajun Seasoning Mix
- 250 ml Milk
- 150 g Light Cream Cheese
- 40 g Parmesan
Instructions
- 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.
- 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.
- Lower the heat and melt the butter in the pan. Slowly whisk in the milk, then add the light cream cheese and Parmesan.
- 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.
Notes
Marinating overnight enhances flavor. Use leftover rice for better texture. Adjust spiciness with Cajun seasoning.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Stovetop Cooking
- Cuisine: Cajun
Nutrition
- Serving Size: 1 serving
- Calories: 450
- Sugar: 4g
- Sodium: 600mg
- Fat: 20g
- Saturated Fat: 10g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 3g
- Protein: 30g
- Cholesterol: 75mg
Keywords: Cajun chicken, creamy rice, meal prep, high protein meal, easy dinner
