High Protein Creamy Cajun Chicken

This High Protein Creamy Cajun Chicken and Rice is my go-to for a dish that feels indulgent but still keeps you on track. The Cajun spices bring a warm kick, and the creamy sauce wraps everything together in a cozy hug. This is a meal that creates smiles around any table.

I made this for my sister after she started tracking her protein and it became her new favorite weeknight dinner. Every time I make it, someone asks for the recipe.

Ingredients

• Cajun Seasoning Mix: brings spicy smoky flavor and saves you from buying a premade blend try to use fresh spices for best kick
• Salt: heightens all the other flavors always use kosher or sea salt if you can
• Black Pepper: gives a sharp bite use freshly ground for most aroma
• Garlic Powder: adds savory punch check that it is clump-free for easy mixing
• Onion Powder: balances the sharpness of garlic powder look for fresh color
• Oregano: adds herbal notes go for dried leaves with rich scent
• Thyme: pairs with oregano for a deep earthy backbone avoid old bottles with faded aroma
• Paprika: brings color and deep smoky flavor use Spanish paprika if possible
• Chilli Powder: heats things up taste before using to judge the spice level
• Chicken Breast: lean protein that cooks up tender and moist try for fresh not previously frozen
• Olive Oil: helps seasonings stick to chicken and adds richness choose extra virgin for fresh taste
• Grass Fed Butter: adds a creamy finish and richness find real butter for maximum flavor
• Rice: soaks up all the sauce use day old or leftover rice for best texture
• Red Onion: brings sweetness and color look for one with crisp skin and no soft spots
• Garlic Cloves: give zesty background make sure they are tight and plump
• Fresh Parsley: adds a pop of color and freshness flat leaf holds up best as garnish
• Milk: gives the sauce a creamy texture without needing cream whole milk makes it extra creamy
• Light Cream Cheese: makes the sauce luxuriously smooth check the label for fewer added gums
• Parmesan: infuses the sauce with savory saltiness always grate from a block for better melting

Step-by-Step Instructions

Marinate the Chicken:

Toss chicken breast pieces thoroughly with Cajun Seasoning Mix and olive oil making sure every spot is coated then seal in a glass container and let it rest overnight for best results

Sear the Chicken:

Heat a pan over medium-high and melt grass fed butter then add marinated chicken and cook each piece until a golden crispy crust forms on both sides finally let chicken rest to keep juices inside

Cook the Cajun Rice:

Using the same pan sauté chopped red onion and garlic cloves over medium heat until they release a savory aroma then mix in rice and sprinkle with Cajun Seasoning Mix stir until rice is evenly coated

Prepare the Creamy Sauce:

Lower the heat and add butter to melt completely now whisk in more Cajun Seasoning Mix and slowly pour in milk once warmed stir in light cream cheese and fresh grated Parmesan keep stirring until sauce turns smooth and glossy

Assemble and Serve:

Mound a generous scoop of Cajun rice onto your plate top with sliced chicken drizzle with the creamy sauce and finish with chopped fresh parsley for color and bright flavor

Save

Every time I pull out the Parmesan for this recipe it reminds me of making comfort food with my grandma and how that nutty cheesy scent made everyone drift into the kitchen for a taste

Storage Tips

Store leftovers in airtight glass containers in the fridge for up to three days Never freeze the creamy sauce separately as it can split Rice and chicken can be portioned into meal prep boxes for easy lunches

Ingredient Substitutions

Swap chicken breast for chicken thigh if you like richer flavor For a dairy free version try using coconut milk and a dairy free cream cheese If you forget to marinate the chicken overnight even a quick thirty minute soak makes a big impact

Serving Suggestions

Serve with a crisp side salad or steamed broccoli to balance the richness Leftover creamy Cajun sauce makes a fantastic dip for roasted veggies For a party platter serve everything family style and let guests build their own bowls

Save

Cultural Context

Cajun cooking comes from French Acadian settlers in Louisiana bringing together bold spices earthy herbs and a love of rice dishes While this dish uses a creamy sauce more typical of American kitchens it pays homage to these deep Louisiana roots

Recipe FAQs

→ How do I keep chicken juicy and tender?

Marinate the chicken overnight to lock in moisture, then cook over medium-high heat just until golden and cooked through, letting it rest before slicing.

→ Can I use leftover rice for this dish?

Yes, day-old or previously cooked long-grain rice works well, as it soaks up flavors and stays fluffy, preventing sogginess.

→ What makes the sauce creamy without heaviness?

Combining milk with light cream cheese and Parmesan creates a rich, smooth texture while keeping the dish lighter.

→ How do I get a crispy crust on the chicken?

Use a hot, well-oiled skillet (preferably cast iron) and avoid moving the chicken until a golden crust forms.

→ Can I adjust the spice level?

Absolutely! Reduce or increase Cajun seasoning and chili powder to match your preferred heat level.