High Protein Creamy Cajun Chicken & Rice

Name: High Protein Creamy Cajun Chicken & Rice
Prep time: 15 min
Cook time: 30 min
Total time: 45 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); 0.5 Tsp Cajun Seasoning Mix; Fresh Parsley (for garnish); 15 g Grass Fed Butter; 250 ml Milk; 150 g Light Cream Cheese; 40 g Parmesan

Jack

Update : February 20, 2026

Plate of high protein creamy Cajun chicken served with rice

why make this recipe

High Protein Creamy Cajun Chicken & Rice is a fantastic meal that balances flavor and nutrition. It’s packed with protein from chicken breast, making it perfect for anyone looking to maintain or build muscle. The creamy sauce adds a rich texture and delicious taste, while the Cajun seasoning gives it a bit of a kick. This recipe is not only tasty but also easy to prepare, making it great for busy weeknights. Plus, it’s a fantastic way to use leftover rice, minimizing food waste and saving time 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 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
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 in flavor with an airtight glass container—it’s much better than using plastic bags for overnight marinades.
Heat a pan over medium-high heat and melt the grass-fed butter. Cook the marinated chicken until it gets a crispy, golden crust. Once cooked, let it rest for a few minutes before slicing it into strips.
In the same pan, sauté the chopped red onion and garlic cloves until they smell great. Add the remaining Cajun Seasoning Mix and toss in the day-old rice. Stir everything together until the rice is coated with all the flavors.
Lower the heat and melt the butter in the pan. Add the Cajun Seasoning Mix, then whisk in the milk slowly. Once 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 to add a pop of color.

how to serve High Protein Creamy Cajun Chicken & Rice

Serve this dish hot. It makes a complete meal by itself, but you can also pair it with a side salad or steamed vegetables for some extra nutrition. A few slices of fresh bread are great for soaking up any extra sauce!

how to store High Protein Creamy Cajun Chicken & Rice

You can store any leftovers in an airtight container in the refrigerator for up to three days. Reheat it in the microwave or on the stovetop until it’s warmed all the way through. If the sauce thickens in the fridge, adding a splash of milk can help bring it back to a creamy consistency.

tips to make High Protein Creamy Cajun Chicken & Rice

For the best flavor, marinate the chicken overnight.
If you like it spicier, feel free to add more Cajun seasoning to taste.
To save time, you can use cooked rice.
A cast iron skillet is great for creating a golden crust on the chicken.
Garnish with more fresh parsley or even some sliced green onions for added freshness.

variation

You can substitute the chicken for shrimp or a plant-based protein, like tofu, to make it vegetarian. Adjust cooking times accordingly. You could also add vegetables like bell peppers or spinach for extra nutrients.

FAQs

1. Can I use regular cream cheese instead of light cream cheese?
Yes, you can use regular cream cheese if you prefer. It will make the dish even creamier.

2. How spicy is this dish?
The level of spiciness depends on how much Cajun seasoning you use. You can adjust it according to your taste.

3. Can I freeze this dish?
While you could freeze it, the creamy sauce may separate when reheated. If you plan to freeze it, consider making the sauce fresh when you reheat.