High Protein Creamy Cajun Chicken & Rice Recipe

Introduction

This High Protein Creamy Cajun Chicken & Rice recipe brings together tender, flavorful chicken with a rich, spicy sauce and comforting rice. Perfect for a satisfying meal that’s both hearty and packed with bold Cajun flavors.

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

1. Step 1: Marinate the chicken breast pieces overnight with 1.5 tsp Cajun Seasoning Mix and 2 tsp olive oil, ensuring each piece is well coated for best flavor.
2. Step 2: Store the chicken in an airtight glass container for marinating; this seals in the flavor better than plastic bags.
3. Step 3: Heat a pan over medium-high heat and melt 25 g grass fed butter. Cook the marinated chicken until it develops a crispy, golden crust. Let rest for a few minutes before slicing into strips.
4. Step 4: In the same pan, sauté the chopped red onion and garlic cloves until fragrant. Add 1/2 tsp Cajun Seasoning Mix and toss in day-old rice, stirring until the rice is evenly coated with the flavors.
5. Step 5: Lower the heat and melt 15 g grass fed butter in the pan. Add 1/2 tsp Cajun Seasoning Mix, then gradually whisk in the milk. Once warmed, add light cream cheese and Parmesan, stirring until the sauce is smooth and creamy.
6. Step 6: Plate the Cajun rice, top with sliced chicken, and drizzle the creamy sauce over. Garnish with fresh parsley before serving.

Tips & Variations

• Use a cast iron skillet for cooking the chicken to achieve a better golden crust and lock in flavor.
• For extra heat, add more chilli powder or a dash of cayenne pepper to the Cajun seasoning.
• Swap light cream cheese with Greek yogurt for a tangier sauce and added protein.
• Make this dish gluten-free by ensuring your Cajun seasoning mix contains no gluten ingredients.

Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a pan over low heat to preserve the creamy texture of the sauce, stirring occasionally. Avoid high heat to prevent the sauce from separating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use fresh chicken instead of marinated overnight?

Yes, you can cook the chicken without marinating, but marinating overnight enhances the depth of flavor and tenderness considerably.

What can I substitute for light cream cheese?

You can substitute light cream cheese with Greek yogurt, sour cream, or mascarpone cheese. These options will alter the sauce’s texture and flavor slightly but keep it creamy.

High Protein Creamy Cajun Chicken & Rice Recipe

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★★★★★

4.6 from 100 reviews

This High Protein Creamy Cajun Chicken & Rice recipe combines tender, marinated chicken breast with a flavorful, creamy Cajun-spiced sauce and aromatic rice. Perfect for a satisfying meal, this dish features a balanced blend of spices, creamy cheese, and fresh herbs, delivering both richness and a delightful kick of Cajun flavor.

• Author: Toney
• Prep Time: 10 minutes (plus overnight marinating)
• Cook Time: 20 minutes
• Total Time: 8 hours 30 minutes (including marinade time)
• Yield: 4 servings 1x
• Category: Main Course
• Method: Stovetop
• Cuisine: Cajun

Ingredients

Scale 1x2x3x

Spices and Seasonings

• 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
• 1.5 tbsp Cajun Seasoning Mix (for marinating chicken)
• 1 tsp Cajun Seasoning Mix (for rice)
• 0.5 tsp Cajun Seasoning Mix (for sauce)

Protein

• 800 g Chicken Breast (cut into halves)

Cooking Fats

• 2 tsp Olive Oil
• 25 g Grass Fed Butter (for cooking chicken)
• 15 g Grass Fed Butter (for sauce)

Vegetables and Aromatics

• 1 Medium Red Onion (chopped)
• 4–5 Garlic Cloves (chopped)

Dairy

• 250 ml Milk
• 150 g Light Cream Cheese
• 40 g Parmesan Cheese

Garnish

• Fresh Parsley

Other

• Day-old cooked Rice (quantity not specified, estimate approx. 2 cups cooked rice)

Instructions

1. Marinate Chicken: Mix chicken breast pieces with 1.5 tablespoons Cajun Seasoning Mix and 2 teaspoons olive oil. Ensure each piece is well coated. Cover and refrigerate overnight for maximum flavor infusion.
2. Prepare for Cooking: Use an airtight glass container to marinate the chicken, as this helps seal in flavors better than plastic bags.
3. Cook Chicken: Heat a pan over medium-high heat and melt 25 grams of grass-fed butter. Add the marinated chicken and cook until the chicken develops a crispy, golden crust on each side. Once cooked through, transfer to a plate and let rest for a few minutes.
4. Slice Chicken: Slice rested chicken into strips for serving, ensuring the inside is fully cooked and juicy.
5. Sauté Aromatics and Rice: In the same pan, add the chopped red onion and garlic cloves. Sauté until fragrant, about 2-3 minutes. Add 1 teaspoon Cajun Seasoning Mix and the day-old rice (approx. 2 cups). Stir continuously to coat the rice evenly with spices and aromatics.
6. Make Creamy Sauce: Reduce heat to low and melt 15 grams of grass-fed butter in the pan. Add 0.5 teaspoon Cajun Seasoning Mix and slowly whisk in 250 ml milk, allowing it to warm gently. Add 150 grams of light cream cheese and 40 grams parmesan, stirring continuously until the sauce is smooth, thick, and creamy.
7. Assemble Plate: Spoon the Cajun-spiced rice onto plates, top with sliced chicken strips, and drizzle the creamy Cajun sauce over the top.
8. Garnish and Serve: Sprinkle fresh chopped parsley over the dish to add a fresh pop of color and flavor before serving.

Notes

• For best flavor, marinate the chicken overnight to allow the spices to penetrate fully.
• Use day-old rice for better texture and to prevent mushiness when reheated and mixed with sauce.
• A cast iron skillet can help develop a nicer crust on the chicken due to superior heat retention.
• If a thicker sauce is desired, allow the sauce to simmer gently a little longer to reduce further.
• Adjust Cajun seasoning levels according to spice preference.
• Fresh parsley not only adds color but also helps balance the richness of the creamy sauce.

Keywords: Cajun chicken, creamy chicken recipe, high protein chicken, creamy Cajun sauce, chicken and rice, easy Cajun recipe