introduction
This High Protein Creamy Cajun Chicken & Rice is spicy, creamy, and full of protein. It mixes seasoned chicken, day-old rice, and a cream cheese sauce for a simple meal. If you like rich chicken dishes, try a similar comfort recipe like creamy mushroom garlic sauce recipe for more ideas.
why make this recipe
Make this recipe because it feeds muscle and hunger with high protein chicken and a creamy sauce. It uses simple spices and common fridge items. It works well for meal prep and tastes like a restaurant meal at home. For another cozy, creamy rice and chicken idea, see creamy chicken mushroom wild rice soup.
how to make High Protein Creamy Cajun Chicken & Rice
Marinate the chicken overnight for the best flavor. Cook the chicken in butter until it gets a golden crust, then slice it. Sauté onion and garlic, add rice and spices, and stir well. Make the creamy sauce by warming milk, then whisking in cream cheese and Parmesan until smooth. Plate the rice, top with sliced chicken, and pour the sauce over. For a similar pan-seared finish try a method like in creamy garlic herb chicken thighs with crispy baby potatoes.
Ingredients :
- 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
- 800 g Chicken Breast (cut into halves)
- 1.5 Cajun Seasoning Mix
- 2 Tsp Olive Oil
- 25 g Grass Fed Butter for Cooking
- 1 Medium Red Onion (chopped)
- 4-5 Garlic Cloves (chopped)
- 1/2 Cajun Seasoning Mix
- Fresh Parsley (for garnish)
- 15 g Grass Fed Butter
- 1/2 Cajun Seasoning Mix
- 250 ml Milk
- 150 g Light Cream Cheese
- 40 g Parmesan
Directions :
- 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.
- Seal in flavor with an airtight glass container like this—way better than plastic bags for overnight marinades.
- 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 it into strips.
- If your chicken never gets that golden crust, try a cast iron skillet like this—locks in heat and flavor.
- 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.
- 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.
- A balloon whisk like this keeps sauces lump-free and creamy.
- 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.
how to serve High Protein Creamy Cajun Chicken & Rice
Serve hot on a large plate or shallow bowl. Put rice down first, add sliced chicken, then spoon the creamy sauce over. Add fresh parsley or extra Parmesan. Serve with a green salad or steamed vegetables on the side.
how to store High Protein Creamy Cajun Chicken & Rice
Cool leftovers to room temperature within two hours. Store in an airtight container in the fridge for up to 3 days. Reheat gently on low heat with a splash of milk to loosen the sauce. Freeze in a freezer-safe container for up to 2 months; thaw overnight in the fridge before reheating.
tips to make High Protein Creamy Cajun Chicken & Rice
- Marinate overnight for deeper flavor.
- Use day-old rice so it fries better and does not get mushy.
- Dry the chicken well before cooking to help a golden crust form.
- Warm the milk before adding cream cheese to avoid lumps.
- Taste and adjust salt and heat before serving.
variation (if any)
- Swap chicken breasts for chicken thighs for more fat and flavor.
- Add bell peppers or spinach to the rice for more veg.
- Make it lower dairy by using a dairy-free cream cheese and plant milk, but it will change the texture.
- Use brown rice or cauliflower rice for whole grain or lower carbs.
FAQs
Q: Can I use fresh rice instead of day-old rice?
A: Fresh rice can work but may be softer. Day-old rice fries better and gives a firmer texture.
Q: Can I make the sauce ahead?
A: Yes. Make the sauce and chill in the fridge. Warm it slowly and stir before serving.
Q: Is this dish very spicy?
A: It has a Cajun kick. You can reduce chilli powder or Cajun seasoning to make it milder.
Q: Can I use another cheese instead of Parmesan?
A: You can use Pecorino or a grated hard cheese, but Parmesan adds a salty, nutty taste that works best.
Conclusion
If you want another creamy Cajun chicken idea, check this recipe for more inspiration: Creamy Cajun Chicken – Downshiftology.
High Protein Creamy Cajun Chicken & Rice
Ingredients
Method
- Marinate the chicken breast pieces overnight with the Cajun seasoning mix and olive oil, ensuring each piece is well coated.
- Heat a pan over medium-high heat, and melt the grass-fed butter.
- Cook the marinated chicken until it develops a crispy, golden crust, then let it rest before slicing into strips.
- Sauté the chopped red onion and garlic cloves in the same pan until fragrant.
- Add the remaining Cajun seasoning mix and day-old rice, stirring until well coated.
- Lower the heat, add the butter, and then whisk in the warm milk slowly.
- Add the light cream cheese and Parmesan, stirring until the sauce is smooth and creamy.
- Layer the Cajun rice on a plate, top with sliced chicken, and drizzle the creamy sauce over the top.
- Garnish with fresh parsley before serving.