High Protein Creamy Cajun Chicken & Rice

Name: High Protein Creamy Cajun Chicken & Rice
Prep time: 10 min
Cook time: 30 min
Total time: 40 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 Chili 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); ½ Tsp Cajun Seasoning Mix; Fresh Parsley (for garnish); 15 g Grass Fed Butter; 250 ml Milk; 150 g Light Cream Cheese; 40 g Parmesan

By: Emily parker | Published onJanuary 30, 2026

High Protein Creamy Cajun Chicken & Rice dish served in a bowl

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High Protein Creamy Cajun Chicken & Rice combines bold flavors with a creamy texture, making it a standout dish for any occasion. The marriage of Cajun spices and tender chicken gives this meal a zesty kick that will transport your taste buds straight to the South. This recipe not only impresses family and friends but is also perfect for those busy weeknights when you need something quick yet satisfying.

What makes this recipe special

One of the reasons you’ll absolutely love this dish is its versatility. It’s packed with protein, making it a fantastic option for post-workout meals or a wholesome family dinner that even the pickiest eaters will adore. The creamy sauce enriched with Parmesan and light cream cheese elevates simple chicken and rice into a comforting culinary experience.

“Absolutely delicious! The creamy sauce is so flavorful, and I love how easy it is to whip up on a weeknight!” – A satisfied home cook

Preparing High Protein Creamy Cajun Chicken & Rice

This dish is straightforward and consists of marinating the chicken, cooking it to a perfect golden brown, and then mingling it with flavorful Cajun rice cooked in a creamy sauce. The entire process takes about 30-40 minutes, making your weeknight dinners not only easy but also quick and delightful.

What you’ll need

Gather these ingredients for a scrumptious meal filled with warmth and flavor:

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 Chili 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)
½ Cajun Seasoning Mix
Fresh Parsley (for garnish)
15 g Grass Fed Butter
250 ml Milk
150 g Light Cream Cheese
40 g Parmesan

Feel free to adjust spices according to your taste! For a vegetarian twist, consider substituting chicken with firm tofu or hearts of palm.

Step-by-step instructions

Marinate the chicken: The night before, combine your chicken breast portions with Cajun seasoning and olive oil in an airtight glass container. This helps to lock in the flavors. Let it sit overnight for the best taste.
Cook the chicken: Heat a pan over medium-high heat and melt the grass-fed butter. Add the marinated chicken and cook until it’s got that crispy, golden crust. Let it rest for a few minutes before slicing it into strips.
Sauté onion and garlic: In the same pan, toss in the chopped onion and garlic. Cook until they are fragrant, then add the remaining Cajun seasoning and day-old rice. Stir consistently until the rice is coated with the spices.
Prepare the creamy sauce: Reduce the heat and melt the butter in the pan before whisking in the milk. Once warmed, add the light cream cheese and Parmesan, stirring until everything is smooth and creamy. Use a balloon whisk for a luxurious texture.
Layer and serve: Now, plate the Cajun rice, top it with sliced chicken, and drizzle with your creamy sauce. Don’t forget to garnish with fresh parsley for that perfect finishing touch.

Best ways to enjoy it

Get creative with your presentation! Serve the High Protein Creamy Cajun Chicken & Rice in a shallow bowl, allowing the vibrant colors of the dish to pop. For sides, consider pairing it with a simple green salad, cornbread, or grilled vegetables to round out the meal.

Storage and reheating tips

If you have leftovers, store them in an airtight container in the fridge for up to 3 days. To reheat, simply warm in a skillet over medium heat until heated through, or microwave them in short intervals to prevent drying out.

Helpful cooking tips

Marination is key: Don’t skimp on marinating the chicken; it significantly enhances flavor.
Cast iron skillet: Using a cast iron skillet ensures even cooking and helps achieve that perfect crust on the chicken.
Leftover rice: This dish is a fantastic way to use leftover rice; it absorbs the flavors beautifully.

Creative twists

Want to switch it up? Try adding some sautéed bell peppers or mushrooms for extra texture and flavor. For a spicy kick, toss in some diced jalapeños while cooking the rice. If you’re looking for a dairy-free version, substitute the cream cheese and milk with coconut milk and a dairy-free cream cheese alternative.

Your questions answered

What is the prep time? The marinade takes about 5-10 minutes to prepare, and the cooking process will take another 30 minutes, making it a total of around 40 minutes from start to plate.
Can I substitute chicken? Absolutely! For a vegetarian option, use firm tofu or tempeh, and make sure to adjust cooking times accordingly.
Is this dish spicy? The level of spiciness can vary based on the Cajun seasoning used. If you’re sensitive to heat, start with less seasoning and gradually add to your taste.
Can I freeze leftovers? Yes! This dish can be frozen for up to 3 months. Thaw it overnight in the fridge before reheating.
What if I don’t have cayenne powder? No worries! You can create your own mix using paprika and a pinch of black pepper for heat.
What’s the best way to serve it? Enjoy it warm, garnished with fresh herbs, and serve with complementary side dishes like cornbread or green beans.
How do I make it gluten-free? Ensure the Cajun seasoning mix is gluten-free and substitute regular cream cheese for a gluten-free alternative.
Is there a vegetarian version? Yes! Substitute chicken with chickpeas, cauliflower, or extra veggies, and follow the same preparation steps.

With this recipe in hand, you’re well on your way to crafting a delicious meal that’s packed with flavor and protein. Enjoy!