High Protein Creamy Cajun Chicken & Rice

why make this recipe

High Protein Creamy Cajun Chicken & Rice is a flavorful dish perfect for anyone looking for a satisfying meal. Packed with protein from the chicken and rich flavors from the Cajun seasoning, it delivers both taste and nourishment. The creamy sauce ties everything together, making each bite delightful. This recipe is perfect for busy weeknights, as it can be made in a short amount of time, and it is also great for meal prep.

how to make High Protein Creamy Cajun Chicken & Rice

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:

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. Seal in flavor with an airtight glass container for the best results.
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 it rest for a few minutes before slicing it 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.

how to serve High Protein Creamy Cajun Chicken & Rice

Serve this dish warm on its own or accompanied by a side salad for a complete meal. It makes a great option for dinner or for meal prep for lunch during the week.

how to store High Protein Creamy Cajun Chicken & Rice

To store leftovers, place them in an airtight container and refrigerate. The dish can be kept in the fridge for up to 3 days. To reheat, simply warm in the microwave or on the stove until heated through.

tips to make High Protein Creamy Cajun Chicken & Rice

• For extra flavor, let the chicken marinate for longer if you have time.
• Use day-old rice for better texture and less stickiness when sautéing.
• Feel free to adjust the spices according to your taste if you prefer more or less heat.

variation

You can easily make this dish vegetarian by swapping the chicken for plant-based protein or tofu. You can also add vegetables like bell peppers or spinach to increase the nutritional value.

FAQs

Q: Can I use frozen chicken for this recipe?

A: Yes, but make sure to thaw it completely before marinating to ensure even flavor distribution.

Q: What is Cajun seasoning?

A: Cajun seasoning is a spice blend typically made from paprika, garlic powder, onion powder, and various herbs that add a distinct flavor to dishes.

Q: Can I make this dish dairy-free?

A: Yes, you can substitute the light cream cheese and milk for dairy-free alternatives such as cashew cream or coconut milk.

High Protein Creamy Cajun Chicken & Rice

A flavorful and protein-packed dish featuring marinated chicken and creamy Cajun rice, perfect for busy weeknights or meal prep.

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Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Course Dinner, Main Course

Cuisine Cajun

Servings 4 servings

Calories 600 kcal

Ingredients

  

Marinade & Chicken

• 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 Tsp Cajun Seasoning Mix For marinating the chicken
• 2 Tsp Olive Oil For marinating
• 25 g Grass Fed Butter for Cooking To cook the chicken

Rice & Sauce

• 1 Medium Red Onion (chopped)
• 4-5 Cloves Garlic (chopped)
• 1 Tsp Cajun Seasoning Mix For mixing with rice
• 250 ml Milk For the creamy sauce
• 150 g Light Cream Cheese For the creamy sauce
• 40 g Parmesan For flavor in the sauce
• 15 g Grass Fed Butter For making the sauce

Garnish

• Fresh Parsley For garnish

Instructions

 

Preparation

• Marinate the chicken breast pieces overnight with the Cajun Seasoning Mix and olive oil. Seal in an airtight glass container.

Cooking 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, then let it rest.

Making the Rice & Sauce

• In the same pan, sauté the chopped red onion and garlic cloves until fragrant. Add the remaining Cajun Seasoning Mix and day-old rice, stirring until well coated.
• Lower the heat, melt the butter, and whisk in the milk slowly. Stir in the light cream cheese and Parmesan until smooth.

Serving

• Layer the Cajun rice on a plate, top with the sliced chicken, drizzle with creamy sauce, and garnish with parsley.

Notes

For extra flavor, let the chicken marinate longer. Use day-old rice for better texture. Adjust spices for personal preference.

Keyword Cajun Chicken, Creamy Rice, High Protein, Meal Prep, Quick Dinner