Jump to Recipe Print RecipeThe aroma of Cajun spices sizzling in a hot skillet is a siren song to anyone craving a cozy, satisfying meal. My journey to create this High Protein Creamy Cajun Chicken & Rice recipe ignited when I sought an indulgent yet healthy dinner option that would make my taste buds dance. With each creamy bite, you’ll experience the perfect balance of smoky flavor from tender marinated chicken and savory seasoned rice. It’s a high-protein comfort food that comes together in just about an hour, making it a go-to for busy weeknights or relaxed gatherings. Plus, you can easily customize it to suit your taste or dietary needs. Are you ready to dive into this irresistible dish that reinvents dinner as we know it? Why Is This Recipe a Must-Try? Convenience at Its Finest: This High Protein Creamy Cajun Chicken & Rice comes together in under an hour, making it perfect for busy weeknights. Flavor Explosion: The harmonious blend of aromatic Cajun spices and creamy textures will tantalize your taste buds. Protein-Packed Goodness: With succulent chicken and wholesome ingredients, it supports your healthy eating goals without sacrificing flavor. Versatile Options: Easily swap chicken for tofu or chickpeas, allowing everyone to enjoy this meal. Crowd-Pleasing Appeal: Whether you’re hosting a dinner party or cooking for the family, this dish is sure to impress, just like my Baked Cajun Salmon or Thai Chicken Soup. Creamy Cajun Chicken & Rice Ingredients • Elevate your dish with these essential ingredients. For the Cajun Seasoning Cajun Seasoning Mix – A blend of spices providing warmth and depth; use store-bought or homemade for convenience. Salt – Enhances the overall flavor of the dish, making every bite more delicious. Black Pepper – Adds heat and complexity, balancing the dish’s flavors. Garlic Powder – Contributes a savory base flavor, enriching your creamy experience. Onion Powder – Complements garlic, creating a well-rounded savory flavor. Oregano & Thyme – Herbs offering aromatic notes; substitute with Italian seasoning for a different twist. Paprika – Gives color and a mild sweetness; smoked paprika can be used for extra smokiness. Chili Powder – Adds heat; adjust the amount based on your spice tolerance. For the Chicken and Sauce Chicken Breast (800g) – The protein source that keeps this dish healthy and satisfying; thighs can be used for added flavor. Olive Oil (2 tsp) – Adds moisture and flavor to the marinade. Grass-Fed Butter (25g for cooking; 15g for sauce) – Provides richness and enhances the creamy texture of the sauce. For the Aromatics and Creaminess Red Onion (1 medium, chopped) – Offers aromatic sweetness in the rice, making it irresistible. Garlic Cloves (4-5, chopped) – Heightens the dish’s flavor when sautéed until fragrant. Milk (250ml) – Creates a creamy sauce base; can substitute with plant-based milk to cater to dietary needs. Light Cream Cheese (150g) – Contributes creaminess; Greek yogurt is a great substitute for added tang. Parmesan (40g) – Adds a salty, umami flavor; use nutritional yeast for a dairy-free option. For Garnish Fresh Parsley – Adds a pop of color and a fresh finish to your plate. Each ingredient works in harmony to create the delightful High Protein Creamy Cajun Chicken & Rice that’s bound to impress! Step‑by‑Step Instructions for Creamy Cajun Chicken & Rice Step 1: Marinate the Chicken In a large bowl, combine the chicken breasts with Cajun seasoning and olive oil. Ensure the chicken is well-coated for maximum flavor. Cover the bowl and refrigerate for at least 30 minutes, or ideally overnight. This step infuses the chicken with bold Cajun spices, setting the stage for your Creamy Cajun Chicken & Rice. Step 2: Cook the Chicken Preheat a large skillet over medium-high heat and add 25g of grass-fed butter. Once melted and bubbling, place the marinated chicken in the skillet. Sear each side for about 5-6 minutes until golden brown and cooked through. The chicken should reach an internal temperature of 165°F (75°C). Remove from skillet and let it rest for 5 minutes before slicing. Step 3: Sauté the Aromatics In the same skillet, reduce the heat to medium, then add the chopped red onion and garlic cloves. Sauté for around 3-4 minutes until the onion is translucent and fragrant. Be sure to scrape up any browned bits left in the pan from cooking the chicken, as these add flavor to your dish. This step creates a savory foundation for the rice. Step 4: Prepare the Rice Next, add the remaining Cajun seasoning to the skillet along with day-old rice, stirring well to ensure every grain is coated in flavors. Cook for about 2-3 minutes, mixing thoroughly until the rice is heated through. The Cajun seasoning will meld beautifully with the rice, enhancing the overall taste of your Creamy Cajun Chicken & Rice. Step 5: Make the Creamy Sauce Lower the heat and add the remaining 15g of butter to the skillet. Once melted, whisk in the milk gradually, ensuring a smooth base. Add the cream cheese and Parmesan, stirring continuously until the sauce becomes creamy and homogeneous. This rich sauce will envelop your chicken and rice, elevating the dish to new levels of flavor. Step 6: Assemble the Dish To serve, layer the seasoned rice onto a plate, then slice the rested chicken and place it on top. Drizzle the creamy sauce generously over the chicken and rice, allowing it to seep into the grains. Garnish with freshly chopped parsley for added freshness and color. Your Creamy Cajun Chicken & Rice is now ready to be enjoyed! Make Ahead Options These High Protein Creamy Cajun Chicken & Rice are perfect for meal prep enthusiasts looking to save time on busy evenings! You can marinate the chicken with Cajun seasoning and olive oil up to 24 hours in advance, allowing the flavors to develop beautifully. Additionally, you can sauté the onions and garlic, then refrigerate them for up to 3 days. When you’re ready to serve, simply reheating the aromatics, cook the marinated chicken, prepare the rice, and make the creamy sauce as instructed. If you’re using day-old rice, it absorbs flavors better, ensuring your dish is just as delicious as when freshly made. Enjoy the ease of enjoying this comforting dish without the hassle! How to Store and Freeze Creamy Cajun Chicken & Rice Fridge: Store leftovers in an airtight container in the refrigerator for up to 3 days. This helps maintain the flavors and creaminess of the dish. Freezer: To freeze, portion the Creamy Cajun Chicken & Rice into freezer-safe containers. It can be stored for up to 2 months for best quality. Reheating: When ready to enjoy, thaw overnight in the fridge, then reheat on the stove over low heat, adding a splash of milk to restore creaminess. Room Temperature: Avoid leaving out for more than 2 hours to prevent spoilage; always refrigerate promptly after serving. What to Serve with High Protein Creamy Cajun Chicken & Rice Enhance your dining experience by pairing this creamy delight with complementary sides and beverages that bring out its rich flavors. Garlic Bread: This warm, toasted bread is perfect for soaking up the creamy sauce, adding a satisfying crunch to every bite. The buttery garlic flavor harmonizes beautifully with the spiced chicken. Steamed Broccoli: The vibrant green florets provide a fresh, crisp contrast to the creamy dish. It’s a nutritious side that adds a touch of color and balances the richness of the meal. Caesar Salad: Tossed in tangy dressing, this classic salad combines crunchy romaine with a creamy consistency that matches the meal’s theme. The Parmesan shavings echo the cheese in the dish, creating a cohesive flavor experience. Corn on the Cob: Sweet, juicy corn makes for a delightful side that cuts through the spice and creaminess. Slather it in butter for extra indulgence, creating a comforting vibe that reminds you of summer cookouts. Cajun-Spiced Roasted Potatoes: These crispy potatoes seasoned with Cajun spices amplify the smoky notes of the chicken, adding a hearty texture to the plate. Their salty crunch is the perfect foil to the creaminess of the rice. Iced Tea: A refreshing drink option that can be lightly sweetened or served unsweetened. The coolness of the iced tea refreshes the palate between bites of the robust and spicy dish. Chocolate Mousse: For dessert, this light and airy treat offers a rich, decadent finish. The chocolate provides a sweet contrast that complements the spice, leaving your taste buds satisfied yet intrigued. Fruit Salad: A medley of ripe fruit adds a bright, sweet contrast to the richness of the dish. The freshness cleanses the palate and rounds off the meal with a refreshing touch. Expert Tips for Creamy Cajun Chicken & Rice Marinate Properly: Ensure the chicken is thoroughly coated in Cajun seasoning. Marinating overnight enhances flavor significantly. Use Day-Old Rice: Opt for day-old rice for better texture. Fresh rice can be sticky; if using it, spread it out to cool first. Whisk Smoothly: When making the creamy sauce, whisk slowly as you heat to achieve a silky texture. This helps prevent lumps. Customize Spice Level: Feel free to adjust the chili powder according to your spice preference; taste as you go for perfect balance. Let Chicken Rest: Rest the cooked chicken before slicing to retain juices. This keeps each bite tender in your Creamy Cajun Chicken & Rice. Creamy Cajun Chicken & Rice Variations Feel free to play with the ingredients and personalize this delightful dish, making it uniquely yours! Chicken Thighs: Swap chicken breasts for thighs to pack in more flavor and juiciness. This little change brings a richer taste to your meal. Plant-Based Creaminess: Substitute milk and cream cheese with almond or oat milk and vegan cream cheese for a dairy-free version that still delights the senses. Extra Veggies: Add a variety of sautéed vegetables like bell peppers, zucchini, or spinach for a colorful and nutritious twist. They will elevate the dish while adding vibrant flavors. Cheese Varieties: Experiment with different cheeses such as smoked Gouda or feta for an interesting flavor profile. Each cheese will offer its own unique character, creating a fun tasting experience. Spice it Up: Increase the chili powder or add diced jalapeños for a fiery kick that warms your soul. Adjust according to your heat tolerance and watch those taste buds dance! Herb Boost: Swap parsley for fresh cilantro or basil for an aromatic touch that brightens the dish. The change will infuse a whole new layer of freshness. Wild Rice: For a delightful texture twist, use wild rice in place of white rice. This alternative not only enhances flavor but also adds a nutty note. Flavorful Broth: Use chicken or vegetable broth instead of water when cooking rice for extra depth in each bite. It’s a simple step that intensifies the overall flavor of your dish. Feel free to serve this dish alongside a fresh salad or perhaps my creamy Garlic Butter Chicken for a complete and fulfilling meal. Enjoy your cooking adventure! High Protein Creamy Cajun Chicken & Rice Recipe FAQs What’s the best way to select ripe ingredients for this recipe? Absolutely! When choosing your chicken, look for fresh, firm breasts without any dark spots or off smells. For the best flavor, opt for high-quality Cajun seasoning, preferably without added preservatives. Fresh herbs should be vibrant and fragrant, while your onion should be free of soft spots and mold. How should I store leftovers of the Creamy Cajun Chicken & Rice? Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Ensure the dish has cooled down before sealing to avoid condensation that can make the rice soggy. When reheating, add a splash of milk for a creamy consistency and heat gently on the stove. Can I freeze Creamy Cajun Chicken & Rice? If so, how? Yes! To freeze, portion the Creamy Cajun Chicken & Rice into freezer-safe containers once cooled. Make sure to leave some space at the top of each container to allow for expansion. It can be stored for up to 2 months for the best quality. When you’re ready to eat, thaw overnight in the fridge, then reheat in a skillet with a splash of milk, stirring occasionally until heated through. What if my creamy sauce turns lumpy? Very! If your sauce becomes lumpy, don’t worry—simply keep whisking it over low heat to break down lumps. If the sauce is too thick, you can gradually whisk in more milk until you achieve your desired consistency. Always remember to whisk slowly to ensure a smooth texture right from the start. Are there any dietary considerations for this recipe? Definitely! If you’re cooking for someone with dairy allergies, you can substitute the light cream cheese and milk with plant-based alternatives like coconut milk and dairy-free cream cheese. For a gluten-free version, ensure your Cajun seasoning is certified gluten-free. And if this dish is for pets, please note that it’s not recommended due to potential spices and dairy content. How spicy is the Creamy Cajun Chicken & Rice? The spice level can vary based on the amount of chili powder you add. If you’re unsure, start with a smaller amount and gradually increase until you reach your preferred heat level. Everyone’s taste buds are different, and feel free to adjust based on your personal spice tolerance! Creamy Cajun Chicken & Rice That'll Spice Up Your Dinner Experience the perfect balance of smoky flavor and creamy texture in this high-protein Creamy Cajun Chicken & Rice recipe. Print Recipe Pin Recipe Prep Time 30 minutes minsCook Time 30 minutes minsMarinating Time 30 minutes minsTotal Time 1 hour hr Servings: 4 servingsCourse: ChickenCuisine: CajunCalories: 600 Ingredients Equipment Method Nutrition Notes Ingredients 1x2x3x? For the Cajun SeasoningCajun Seasoning Mix A blend of spices providing warmth and depth; use store-bought or homemade for convenience.Salt Enhances the overall flavor of the dish.Black Pepper Adds heat and complexity.Garlic Powder Contributes a savory base flavor.Onion Powder Complements garlic, creating a well-rounded savory flavor.Oregano Can be substituted with Italian seasoning.Thyme Can be substituted with Italian seasoning.Paprika Gives color and a mild sweetness; smoked paprika can be used.Chili Powder Adjust the amount based on your spice tolerance.For the Chicken and Sauce800 g Chicken Breast The protein source that keeps this dish healthy.2 tsp Olive Oil Adds moisture and flavor.25 g Grass-Fed Butter For cooking.15 g Grass-Fed Butter For sauce.For the Aromatics and Creaminess1 medium Red Onion Chopped.4-5 cloves Garlic Chopped.250 ml Milk Can substitute with plant-based milk.150 g Light Cream Cheese Greek yogurt is a great substitute.40 g Parmesan Can use nutritional yeast for a dairy-free option.For GarnishFresh Parsley Adds a pop of color. Equipment Large bowlSkilletwhisk Method Step-by-Step InstructionsIn a large bowl, combine the chicken breasts with Cajun seasoning and olive oil. Cover and refrigerate for at least 30 minutes.Preheat a large skillet over medium-high heat and add butter. Sear each side of the marinated chicken for about 5-6 minutes until golden brown.In the same skillet, reduce the heat and add the chopped red onion and garlic cloves. Sauté for 3-4 minutes until translucent.Add the remaining Cajun seasoning and day-old rice to the skillet, stirring well to coat. Cook for about 2-3 minutes.Lower the heat and add the remaining butter. Whisk in the milk gradually, then add cream cheese and Parmesan until creamy.To serve, layer the seasoned rice on a plate, add sliced chicken, and drizzle with the creamy sauce. Garnish with parsley. Nutrition Serving: 1servingCalories: 600kcalCarbohydrates: 50gProtein: 45gFat: 25gSaturated Fat: 10gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 120mgSodium: 800mgPotassium: 900mgFiber: 3gSugar: 2gVitamin A: 800IUVitamin C: 10mgCalcium: 200mgIron: 3mg NotesMarinating overnight enhances flavor. Opt for day-old rice for better texture. Adjust chili powder for spice level. Tried this recipe?Let us know how it was!
