You know those days when you’re just craving something indulgent but don’t want to stray too far from your healthy eating goals? This High Protein Creamy Cajun Chicken & Rice is exactly what you need!
I remember the first time I made this dish – it was one of those gloomy evenings, and I was feeling a bit down. Cooking always lifts my spirits, so I decided to experiment with some Cajun flavors. The result?
A comforting meal that’s not only high in protein but also full of flavor, with just the right amount of creaminess and spice to make you feel like you’re indulging in something special. Trust me, this recipe will quickly become a favorite in your kitchen!
Ingredients (4 Servings)
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
- 800g Chicken Breast, cut into halves
- 1.5 Cajun Seasoning Mix
- 2 Tsp Olive Oil
- 25g Grass Fed Butter for Cooking
Fluffy Cajun Rice
- 1 Medium Red Onion, chopped
- 4-5 Garlic Cloves, chopped
- 1/2 Cajun Seasoning Mix
- Fresh Parsley, for garnish
Creamy Sauce
- 15g Grass Fed Butter
- 1/2 Cajun Seasoning Mix
- 250ml Milk
- 150g Light Cream Cheese
- 40g Parmesan
Instructions
1. Marinate the Chicken
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.
Pro Tip: If you’re short on time, even a quick 30-minute marinade will do wonders, but the longer, the better!
2. Cook the Chicken
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.
Important: Don’t skip the resting step – it keeps the chicken juicy!
3. Prepare the Fluffy Cajun Rice
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.
Tip: Day-old rice works best here as it’s less sticky and absorbs flavors better.
4. Make the Creamy Sauce
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. Bring It All Together
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.
Nutritional Information (Per Serving)
| Calories | Protein | Carbs | Fat |
|---|---|---|---|
| 532 | 53g | 43g | 15g |
This High Protein Creamy Cajun Chicken & Rice is a delightful balance of flavors – smoky, spicy, and creamy. It’s perfect for those days when you want something comforting without derailing your diet. Whether you’re cooking for yourself or sharing with loved ones, this dish is sure to impress!
Notes:
- Make-Ahead: You can prepare the chicken and rice ahead of time and just whip up the sauce when you’re ready to eat.
- Storage: This dish keeps well in the fridge for up to 3 days, making it a great meal prep option.
FAQ
Can I use chicken thighs instead of breasts?
Absolutely! Chicken thighs are juicier and will add even more flavor to the dish.
What if I don’t have day-old rice?
Freshly cooked rice is fine too, just make sure to let it cool a bit before adding it to the pan.
Is there a substitute for cream cheese?
You can use Greek yogurt for a tangier taste or cottage cheese for a similar texture.
High Protein Creamy Cajun Chicken & Rice
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 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 Cajun Seasoning Mix
- Fresh Parsley for garnish
Creamy Sauce
- 15 g Grass Fed Butter
- ½ Cajun Seasoning Mix
- 250 ml Milk
- 150 g Light Cream Cheese
- 40 g Parmesan
Instructions
- 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.
- 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.
- 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.
- 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
– Cook the chicken on medium high heat to develop a good crust – it should come out crispy. Let the chicken rest before slicing
– Use day old cooked rice if possible. Make sure you cook the onion and garlic till fragrant then add the seasoning
– When making the sauce make sure the heat is on low
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