High Protein Creamy Cajun Chicken with Garlic Rice

If High Protein Creamy Cajun Chicken sounds like the kind of dinner that could save a chaotic Tuesday, you are absolutely my people. This is the “everyone’s hungry, no one wants a salad, and you still want something that tastes like you tried” kind of meal. It’s creamy, a little spicy, wildly satisfying, and it pairs with garlicky Cajun rice that makes the whole kitchen smell like something amazing is happening in here.

I’m Aneta from Chicken Magic Recipes, and I love recipes like this because they’re comforting without being complicated. Plus, it’s packed with protein, so it actually keeps you full (instead of leaving you rummaging for chocolate 45 minutes later… no judgment).

Why You’ll Love This High Protein Creamy Cajun Chicken

• Big flavor, simple steps. Cajun seasoning does most of the heavy lifting—bless it.
• High-protein comfort food. Chicken breast + creamy sauce = cozy and filling.
• Perfect “meal prep but make it fun.” Leftovers reheat like a dream.
• That creamy sauce is everything. It’s silky, cheesy, and just spicy enough to keep things interesting.

And if you’re making the full High Protein Creamy Cajun Chicken with Garlic Rice, congratulations: you’re about to become your own favorite person.

Ingredients You’ll Need

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 Garlic 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

Step-by-Step: High Protein Creamy Cajun Chicken with Garlic Rice

1) Marinate the chicken (overnight if you can)

Add the chicken breast halves to a container and coat them with 1.5 tbsp Cajun seasoning mix and olive oil. Cover and refrigerate.

If you’re doing this the night before, you’re basically gifting Tomorrow You a very delicious present. If you’re not… it’s okay. Even 20–30 minutes helps. Life is busy. Chicken understands.

2) Cook the chicken until golden and gorgeous

Heat a pan over medium-high heat. Melt 25 g butter, then add the marinated chicken.

Cook until the outside gets crispy and golden and the chicken is cooked through. Then remove it from the pan and let it rest for a few minutes before slicing into strips.

Resting matters because it keeps the chicken juicy. Slice too early and all those tasty juices run off like they’re late for an appointment.

3) Make the Cajun garlic rice in the same pan

In the same pan (don’t wipe it out—those browned bits are flavor gold), sauté the chopped red onion and garlic until fragrant.

Add ½ tbsp Cajun seasoning mix, then stir in the rice.

• If you’re using day-old rice, toss and stir until it’s hot and coated with seasoning.
• If you’re using uncooked rice, cook it separately first, then add it here for flavor.

Stir until the rice is coated, warm, and slightly toasted around the edges. This is the part where people “just happen” to sneak bites straight from the pan.

4) Whisk up the creamy Cajun sauce

Lower the heat. Melt 15 g butter in the pan. Add ½ tbsp Cajun seasoning mix.

Slowly whisk in the milk until warmed through. Add light cream cheese and Parmesan, stirring until the sauce turns smooth and creamy.

If your sauce looks a little lumpy at first, don’t panic. It’s not ruined—it’s just warming up. Keep whisking like you mean it, and it will pull itself together.

5) Assemble and serve

Plate the Cajun rice first. Top with sliced chicken. Drizzle that creamy sauce over everything like you’re on a cooking show (even if you’re wearing sweatpants, which is the correct cooking uniform).

Finish with fresh parsley for color and a little “yes, I’m thriving” energy.

Easy Tips for Extra-Tender Chicken and Creamy Sauce

• Want a stronger crust? Pat the chicken dry before cooking and don’t overcrowd the pan.
• Too spicy? Reduce the chili powder in the Cajun mix, or add a splash more milk to mellow the sauce.
• Too thick? Add milk a tablespoon at a time until it’s the consistency you want.
• Meal prep win: Store rice and chicken separately if possible, then warm sauce gently so it doesn’t split.
• No Parmesan? You can swap in another hard cheese, but Parmesan gives the best salty bite.

A Little Story From My Kitchen

The first time I made this, it was one of those evenings where everyone was hungry right now, and I was this close to declaring cereal a dinner category. I threw together Cajun spices, chicken, and a creamy sauce, and suddenly it felt like a restaurant meal—except I didn’t have to put on real pants or spend $18 on something called “artisan drizzle.”

Now it’s one of my go-to “I need comfort food but I also need protein” dinners. And the garlic rice? That’s the part my family talks about the next day.

FAQs About High Protein Creamy Cajun Chicken with Garlic Rice

Your New Weeknight Hero Dinner

This High Protein Creamy Cajun Chicken is bold, creamy, cozy, and it doesn’t ask you to be a professional chef—or even particularly well-rested. It’s the kind of meal that makes you feel like you’ve got dinner handled, even when the day has been… a lot.

If you make the full High Protein Creamy Cajun Chicken with Garlic Rice, don’t be surprised if it becomes a repeat request. And if someone in your house says, “Wow, this is REALLY good,” just smile politely like it was no big deal. (We’ll both know it was the Cajun magic.)

Keep the Cajun Comfort Going

If this High Protein Creamy Cajun Chicken with Garlic Rice just made your dinner routine feel a whole lot easier (and tastier), don’t stop here—your next cozy favorite is waiting. Here are a few reader-loved meals that bring the same creamy, bold, weeknight-friendly vibes:

• Creamy Cajun Chicken Spaghetti for busy weeknights — If you’re craving that same Cajun kick with a twirly pasta moment, this one hits the spot.
• One Pan Creamy Parmesan Chicken and Rice for easy clean-up — Creamy, comforting, and all in one pan… aka fewer dishes and a happier you.
• Chicken Scampi with Garlic Parmesan Rice for garlic lovers — More garlicky goodness with a buttery, cozy feel (your kitchen will smell amazing).
• Creamy Parmesan Cajun Chicken Pasta Soup for extra cozy nights — When you want creamy Cajun flavor but in spoonable, snuggle-up form.

If you try this recipe (or any of these!), scroll down and leave a ⭐⭐⭐⭐⭐ star review—your stars and sweet comments help other home cooks find their next favorite dinner!

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