High Protein Creamy Cajun Chicken with Garlic Rice Recipe

Introduction

Enjoy a flavorful and high-protein meal with this creamy Cajun chicken served alongside fragrant garlic rice. The combination of bold spices, tender chicken, and a rich sauce makes it a perfect dish for any dinner occasion.

Ingredients

• Cajun Seasoning Mix: 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
• Chicken Marinade: 800 g chicken breast (cut into halves), 1.5 tbsp Cajun seasoning mix, 2 tsp olive oil, 25 g grass-fed butter (for cooking)
• Fluffy Cajun Rice: 2 cups uncooked long-grain rice (or 4 cups cooked/day-old rice), 1 medium red onion (chopped), 4-5 garlic cloves (chopped), ½ tbsp Cajun seasoning mix, fresh parsley (for garnish)
• Creamy Sauce: 15 g grass-fed butter, ½ tbsp Cajun seasoning mix, 250 ml milk, 150 g light cream cheese, 40 g Parmesan cheese

Instructions

1. Step 1: Marinate the chicken pieces overnight with 1.5 tbsp Cajun seasoning mix and 2 tsp olive oil. Ensure each piece is well coated for maximum flavor.
2. Step 2: Heat a pan over medium-high heat and melt the grass-fed butter. Cook the marinated chicken until a crispy, golden crust forms. Remove the chicken and let it rest for a few minutes before slicing into strips.
3. Step 3: In the same pan, sauté the chopped red onion and garlic cloves until fragrant. Add ½ tbsp Cajun seasoning mix and toss in the rice. Stir well to coat the rice with the spices and aromatics.
4. Step 4: Lower the heat and melt the grass-fed butter in the pan. Add ½ tbsp Cajun seasoning mix again, then slowly whisk in the milk over low heat.
5. Step 5: Once the milk is warmed through, add the light cream cheese and Parmesan. Stir continuously until the sauce becomes smooth and creamy.
6. Step 6: Plate the Cajun rice, top with sliced chicken, and drizzle the creamy sauce over. Garnish with fresh parsley for a bright touch.

Tips & Variations

• Marinate the chicken overnight to deepen the flavor.
• Use a cast iron skillet to achieve a better crispy crust on the chicken.
• Day-old cooked rice works best for the Cajun rice to avoid mushiness.
• Keep the heat low when preparing the sauce to prevent curdling.
• For extra heat, add a pinch of cayenne pepper to the seasoning mix.

Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in a microwave, adding a splash of milk to loosen the creamy sauce if it thickens.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use chicken thighs instead of chicken breasts?

Yes, chicken thighs work well and tend to stay juicier. Adjust cooking time slightly to ensure they are cooked through.

Is it okay to use fresh rice instead of day-old rice?

While fresh rice can be used, it may become mushy when mixed with the sauce. Day-old rice is preferred for a firmer, better texture.

High Protein Creamy Cajun Chicken with Garlic Rice Recipe

Print Recipe

★★★★★

4.6 from 105 reviews

A delicious and high-protein recipe featuring tender Cajun-spiced chicken breast served over fluffy garlic Cajun rice, all topped with a rich and creamy Cajun sauce made from cream cheese and Parmesan. This dish balances bold spices with creamy textures for a satisfying meal perfect for lunch or dinner.

• Author: Rami
• Prep Time: 10 minutes (plus overnight marination)
• Cook Time: 25 minutes
• Total Time: Overnight + 35 minutes
• Yield: 4 servings 1x
• Category: Main Course
• Method: Stovetop
• Cuisine: Cajun, American
• Diet: Low Fat

Ingredients

Scale 1x2x3x

Cajun Seasoning Mix

• 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

Chicken Marinade

• 800 g Chicken Breast, cut into halves
• 1.5 tbsp Cajun Seasoning Mix
• 2 tsp Olive Oil
• 25 g Grass Fed Butter for Cooking

Fluffy Cajun Rice

• 2 cups Uncooked long-grain rice (or 4 cups cooked/day-old rice)
• 1 Medium Red Onion, chopped
• 4–5 Garlic Cloves, chopped
• ½ tbsp Cajun Seasoning Mix
• Fresh Parsley for garnish

Creamy Sauce

• 15 g Grass Fed Butter
• ½ tbsp Cajun Seasoning Mix
• 250 ml Milk
• 150 g Light Cream Cheese
• 40 g Parmesan cheese

Instructions

1. Marinate the Chicken: Combine chicken breast pieces with 1.5 tbsp of Cajun Seasoning Mix and 2 tsp olive oil. Make sure each piece is well coated. Refrigerate overnight in an airtight glass container for maximum flavor infusion.
2. Cook the Chicken: Heat a pan over medium-high heat and melt 25 g grass-fed butter. Add the marinated chicken pieces and cook until they develop a crispy, golden crust. Once done, remove from heat and let rest a few minutes before slicing into strips.
3. Sauté Aromatics: In the same pan, add chopped red onion and garlic cloves. Sauté until fragrant, then stir in ½ tbsp Cajun Seasoning Mix.
4. Prepare the Cajun Rice: Add day-old cooked rice to the pan with the onions and garlic. Toss to coat the rice evenly with the seasoning and aromatics.
5. Make the Creamy Sauce: Lower the heat and melt 15 g butter in the pan. Stir in ½ tbsp Cajun Seasoning Mix, then slowly whisk in 250 ml milk. Warm gently, then add 150 g light cream cheese and 40 g Parmesan. Stir continuously until the sauce is smooth and creamy.
6. Assemble the Dish: Layer the Cajun rice on plates, top with the sliced crispy chicken, drizzle the creamy sauce over everything, and garnish with fresh parsley for a vibrant finish.

Notes

• Marinate the chicken overnight to maximize flavor absorption.
• Cook chicken on medium-high heat for a crispy golden crust; allow it to rest before slicing.
• Use day-old cooked rice for best texture and flavor integration in the rice.
• Sauté onions and garlic until fragrant before adding spices to bring out their aroma.
• Keep the sauce’s heat low to prevent curdling and ensure a smooth consistency.

Keywords: High Protein Creamy Cajun Chicken, Cajun Chicken with Garlic Rice, Creamy Cajun Sauce, Healthy Cajun Chicken, High Protein Dinner