There are days—especially the ones that start with missing socks and end with spilled juice on the rug—when all I want is something simple, filling, and a little bit exciting on the dinner table. That’s exactly where this High Protein Creamy Cajun Chicken & Rice comes in. It’s hearty enough to satisfy hungry teenagers, flavorful enough to impress your partner, and comforting enough to soothe your tired soul at the end of a long day.
What I love most about this dish (besides the creamy, cheesy sauce that practically begs for seconds) is how it checks all the boxes: high in protein, bold with Cajun spice, and shockingly easy to throw together. It’s the kind of recipe that reminds me of those Sunday suppers back in Texas—where the food had just the right amount of kick and the kitchen smelled like home.
So if you’re juggling work, kids, or just a case of the weeknight blahs, this one’s for you. Let’s make something that feels like a hug in a bowl… but with muscles.
Table of Contents
Why You’ll Love This High Protein Creamy Cajun Chicken & Rice
Let me just say this: If creamy comfort food and gym goals had a baby—it’d taste like this. This High Protein Creamy Cajun Chicken & Rice recipe is everything you need on a hectic Tuesday night when you want to keep it healthy without sacrificing the soul-hugging goodness of comfort food.
As a mom of three and a Texas gal at heart, I grew up around bold flavors, cast iron skillets, and plates that could feed both your body and your spirit. This recipe? It’s the kind of meal I wish I had discovered back when my youngest was going through his “I only eat beige food” phase—because this dish is creamy, colorful, and full of Cajun kick.
What Does High Protein Creamy Cajun Chicken & Rice Taste Like?
Imagine this: juicy chicken breast marinated in a smoky homemade Cajun spice blend, nestled on a bed of fluffy seasoned rice, and draped with a rich, cheesy cream sauce. It’s got just enough heat to make you notice, but not so much that your kids run for a glass of milk.
And that creamy sauce? It clings to every bite like it knows exactly what you need after a long day.
Ingredients You’ll Need for High Protein Creamy Cajun Chicken & Rice
If you’ve ever stood in your kitchen thinking, “I want something cozy, but I also want to stick to my high-protein goals,” then this ingredient list is about to be your new best friend. One of the things I love about High Protein Creamy Cajun Chicken & Rice is that it’s made from everyday staples—no fancy store runs, no obscure spice jars gathering dust. Just honest, flavor-packed ingredients that come together to make magic in a skillet.
Homemade Cajun Seasoning (The Heart of the Dish)
Sure, you could buy a pre-made Cajun blend, but once you taste this homemade mix, you’ll never go back. It’s bold, earthy, and smoky with just the right amount of heat. Here’s what you’ll need:
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon paprika (smoked if you like a deeper flavor)
- 1 teaspoon chili powder
This blend brings the signature Louisiana flair that makes this dish unforgettable—and let’s be real, it tastes way more real than anything that comes in a plastic bottle.
Protein-Packed Cajun Chicken
The key to getting that juicy, flavorful protein is in the marinade. Letting the chicken rest in this spice blend overnight lets every bite soak up that classic Cajun heat. Here’s what you’ll need:
- 800g chicken breast, cut into halves
- I use lean chicken breast for its high protein content and versatility, but you could sub in chicken thighs if you want something even juicier.
- 1.5 tablespoons Cajun seasoning (from the mix above)
- 2 teaspoons olive oil
- 25g grass-fed butter for cooking
- Grass-fed butter gives a rich, nutty depth to the dish, but you can substitute with ghee or your preferred cooking fat.
Marinate your chicken at least 2 hours—overnight is even better. A sealed glass container is ideal here (say goodbye to leaky bags and questionable odors in the fridge).
Fluffy Cajun Rice (That Actually Tastes Like Something)
If you’ve had rice that tastes like… well, nothing, this will change your mind. We’re talking about rice that’s sautéed with onions and garlic and layered with seasoning for depth and body. Pro tip: day-old rice works best. It’s less sticky and absorbs flavor like a dream.
- 1 medium red onion, finely chopped
- 4–5 cloves garlic, minced or chopped
- ½ tablespoon Cajun seasoning
- Day-old cooked rice (roughly 2 cups)
- Fresh parsley for garnish
Need more rice inspiration? Check out my Creamy Herb Chicken Basmati Rice—it’s another crowd-pleaser loaded with flavor.
Creamy Cajun Sauce (This Is Where the Comfort Kicks In)
This part ties the whole High Protein Creamy Cajun Chicken & Rice dish together. It’s rich and creamy without being heavy, and it clings to every grain of rice and slice of chicken like it was meant to be there.
- 15g grass-fed butter
- ½ tablespoon Cajun seasoning
- 250ml milk (you can use whole, low-fat, or even unsweetened almond milk)
- 150g light cream cheese
- 40g Parmesan cheese, finely grated
The combination of cream cheese and Parmesan brings tang, salt, and smoothness, creating a sauce that’s both decadent and light enough for a weeknight dinner. If you want a little kick, feel free to add a pinch more chili powder to the sauce while whisking.
How to Make High Protein Creamy Cajun Chicken & Rice (Step-by-Step!)
When I say this High Protein Creamy Cajun Chicken & Rice recipe is a weeknight hero, I mean it. It’s the kind of dish that feels like you’ve spent hours in the kitchen—even if it only took one. From prepping the chicken to making that dreamy Cajun cream sauce, this recipe is all about layering flavor without fuss.
Whether you’re new to cooking or just need dinner to not be a disaster tonight, these detailed steps will guide you through it like a good friend standing next to you with a spatula.
Step 1: Marinate the Chicken for Big Flavor
Before we even think about the skillet, we start with the marinade. This step is where the bold Cajun flavor begins to develop.
- Grab a large glass bowl or a sealable container.
- Place 800g of chicken breast (cut into halves) inside.
- Add 1.5 tablespoons of your homemade Cajun seasoning and 2 teaspoons of olive oil.
- Toss the chicken until it’s thoroughly coated. You want the seasoning in every nook and cranny.
- Cover tightly and refrigerate overnight, or for at least 2 hours if you’re short on time.
Why it matters: This isn’t just about flavor—it’s about tenderness. Letting the chicken soak in the spices helps lock in moisture and gives every bite a satisfying, well-seasoned kick.
Step 2: Sear the Chicken to Golden Perfection
When you’re ready to cook, pull the chicken from the fridge and let it come to room temperature for about 15 minutes.
- Heat a large skillet over medium-high heat.
- Add 25g of grass-fed butter and let it melt until slightly browned.
- Carefully lay the chicken breasts in the pan, being sure not to overcrowd.
- Cook for 5–7 minutes per side, depending on thickness. You’re looking for that golden crust on the outside and juicy center on the inside.
- Once done, remove the chicken and set aside. Let it rest for 5 minutes before slicing.
Tip: Don’t rush the rest. Resting lets the juices redistribute so the meat stays moist—not dry or stringy.
Step 3: Build the Flavored Cajun Rice Base
Don’t wipe that pan—those brown bits are flavor gold.
- In the same pan (with all those delicious chicken drippings), toss in 1 chopped red onion and 4–5 minced garlic cloves.
- Sauté on medium heat for about 3–4 minutes, until soft and fragrant.
- Sprinkle in ½ tablespoon of Cajun seasoning, stir to coat the onion and garlic well.
- Add in your day-old cooked rice—about 2 cups. Stir and fold until the rice absorbs all the flavor and color.
Why day-old rice? It holds up better in the pan, doesn’t clump, and soaks up flavor without turning mushy. It’s the unsung hero of this High Protein Creamy Cajun Chicken & Rice recipe.
Need more rice-forward inspiration? Try my Creamy Herb Chicken Basmati Rice for another weeknight wonder.
Step 4: Make the Creamy Cajun Sauce
Here comes the cozy. This sauce ties the entire dish together, offering just the right creamy balance to the spice.
- Lower the heat to low (this is key to keeping the sauce smooth).
- Add 15g of butter to the pan and let it melt.
- Stir in ½ tablespoon of Cajun seasoning, then slowly whisk in 250ml of milk.
- Once the milk is warmed through, add 150g of light cream cheese, whisking constantly until melted.
- Finally, stir in 40g of grated Parmesan cheese and continue whisking until fully smooth and velvety.
Pro tip: A balloon whisk works wonders here to prevent clumps and give you that dreamy consistency.
Step 5: Assemble Your High Protein Creamy Cajun Chicken & Rice
Time to plate—this is where it all comes together.
- Start by spooning a generous layer of Cajun rice onto your plate or bowl.
- Top with sliced, rested chicken breast, fanned out for that restaurant-style feel.
- Drizzle the creamy Cajun sauce all over the top—don’t be shy.
- Finish with a sprinkle of fresh parsley for color and brightness.
And there you have it—your High Protein Creamy Cajun Chicken & Rice is ready to be devoured. It’s spicy, it’s creamy, and it’s deeply satisfying in a way only real food can be.
Tips and Tricks for Perfect High Protein Creamy Cajun Chicken & Rice
- Use day-old rice for the fluffiest texture—it soaks up flavor like a sponge.
- Marinate overnight—the flavor is SO much deeper (and dinner feels halfway done the next day).
- Use a cast iron skillet if you have one. It gives unbeatable crust and heat retention.
- Let your chicken rest before slicing. Seriously—don’t skip this. It locks in the juices.
- Watch the sauce—keep the heat low to avoid curdling. Use a balloon whisk for creamy perfection.
Storage
- Fridge: Store leftovers in an airtight container for up to 4 days.
- Reheat: Gently on the stove with a splash of milk to bring the sauce back to life.
- Freezer: Yes, you can freeze it, but the sauce texture might change. Best eaten fresh (or next-day)!
FAQs
Can I make this dairy-free?
Absolutely! Swap the cream cheese and milk for unsweetened coconut milk and dairy-free cream cheese.
Is it spicy?
Mild to medium. You can adjust the chili powder to your heat preference.
Can I meal prep this?
Yes! I often double the batch and use it for lunches. Keeps well and reheats like a charm.
Final Thoughts
This High Protein Creamy Cajun Chicken & Rice has become one of my go-to meals when I need something that tastes indulgent but still checks the “healthy” box. It’s comforting, full of flavor, and easy enough to whip up on a weeknight.
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High Protein Creamy Cajun Chicken & Rice – Quick, Easy, Comforting
- Total Time: 1 hour
- Yield: 1 serving 1x
Description
This High Protein Creamy Cajun Chicken & Rice is a smoky, spicy, and creamy comfort dish that’s high in protein and full of flavor. Perfect for a satisfying lunch or dinner.
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 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
- 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
Instructions
1. Marinate the chicken breast pieces overnight with the Cajun Seasoning Mix and olive oil. Make sure each piece is well coated for the best flavor.
2. Heat a pan over medium-high heat, and melt the grass-fed butter. Cook the marinated chicken until it develops a crispy, golden crust. Once cooked, let the chicken rest for a few minutes before slicing into strips.
3. In the same pan, sauté the chopped red onion and garlic cloves until fragrant. Add the remaining Cajun Seasoning Mix and toss in the day-old rice. Stir until the rice is well coated with all the flavors.
4. Lower the heat and melt the butter in the pan. Add the Cajun Seasoning Mix, then slowly whisk in the milk. Once warmed through, add the light cream cheese and Parmesan, stirring until the sauce is smooth and creamy.
5. Layer the Cajun rice on a plate, top with the sliced chicken, and drizzle the creamy sauce over the top. Garnish with fresh parsley for a pop of color.
Notes
- Marinate the chicken overnight for the best flavour and make sure each piece is well coated.
- Cook the chicken on medium-high heat to develop a good crust, then let it rest before slicing.
- Use day-old cooked rice if possible for better texture.
- When making the sauce, keep the heat on low to avoid curdling.
- Prep Time: 30 minutes
- Cook Time: 30 minutes
- Category: Lunch
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 plate
- Calories: 650
- Sugar: 6 g
- Sodium: 900 mg
- Fat: 28 g
- Saturated Fat: 12 g
- Unsaturated Fat: 14 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 3 g
- Protein: 55 g
- Cholesterol: 120 mg
Keywords: High Protein Creamy Cajun Chicken & Rice, cajun chicken, creamy cajun rice, high protein meal
