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High Protein Creamy Cajun Chicken sliced and drizzled with creamy Cajun sauce over fluffy garlic rice in a baking dish, topped with parsley.

High Protein Creamy Cajun Chicken with Garlic Rice

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  • Author: Aneta
  • Total Time: 40 minutes
  • Yield: 4 servings 1x

Description

This High Protein Creamy Cajun Chicken with Garlic Rice is a bold, creamy, and satisfying dinner packed with flavor and protein. Juicy Cajun-seasoned chicken breast sits over fluffy garlic rice, smothered in a rich, cheesy Cajun cream sauce. Perfect for busy weeknights when you want comfort food without the guilt!

Ingredients

Scale

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 Garlic 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 Cajun Sauce

  • 15 g grass-fed butter

  • ½ tbsp Cajun seasoning mix

  • 250 ml milk

  • 150 g light cream cheese

  • 40 g Parmesan cheese, grated

Instructions

  1. Marinate the Chicken:
    Mix olive oil with 1.5 tbsp Cajun seasoning. Coat chicken breasts evenly, cover, and marinate for at least 30 minutes or overnight for deeper flavor.

  2. Cook the Chicken:
    Heat butter in a skillet over medium-high heat. Add the marinated chicken and cook until golden brown and cooked through (about 5–6 minutes per side). Remove and let rest before slicing.

  3. Prepare the Garlic Rice:
    In the same pan, sauté onion and garlic until fragrant. Add ½ tbsp Cajun seasoning and rice. Toss until well-coated and warm.

  4. Make the Creamy Sauce:
    Reduce heat, melt butter, and stir in Cajun seasoning. Gradually whisk in milk, then add light cream cheese and Parmesan. Stir until smooth and creamy.

  5. Assemble the Dish:
    Layer rice on a serving dish, top with sliced chicken, and drizzle with creamy sauce. Garnish with parsley and enjoy!

Notes

For extra spice, add a pinch of cayenne pepper to your Cajun seasoning mix.

Light cream cheese keeps it creamy without heavy calories.

Store leftovers in airtight containers for up to 3 days; reheat gently with a splash of milk to maintain creaminess.

Great for meal prep—make the rice and sauce ahead of time!

  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Category: Dinner
  • Method: Pan-fried, Stovetop
  • Cuisine: Cajun, American

Nutrition

  • Serving Size: 1 plate
  • Calories: 475 kcal
  • Sugar: 3 g
  • Sodium: 720 mg
  • Fat: 18 g
  • Saturated Fat: 7 g
  • Unsaturated Fat: 9 g
  • Trans Fat: 0 g
  • Carbohydrates: 32 g
  • Fiber: 2 g
  • Protein: 47 g
  • Cholesterol: 115 mg

Find it online: https://chickenmagicrecipes.com/high-protein-creamy-cajun-chicken/