High Protein Creamy Cajun Chicken & Rice Recipe
This High Protein Creamy Cajun Chicken & Rice recipe is a flavorful and satisfying meal combining tender marinated chicken breast with a rich, creamy Cajun-spiced sauce and perfectly seasoned rice. Ideal for a hearty dinner, it balances bold spices with a smooth cheese-infused sauce, delivering a protein-packed dish that’s both comforting and vibrant.
- Prep Time: 15 minutes (plus overnight marination)
- Cook Time: 25 minutes
- Total Time: Over 12 hours (including marination) or 40 minutes active time
- Yield: 4 servings 1x
- Category: Main Course
- Method: Pan Frying, Sautéing
- Cuisine: Cajun, American
- Diet: Low Fat
Ingredients
Scale
Spice 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 tsp Cajun Seasoning Mix (from above spices)
- 2 tsp Olive Oil
Cooking Ingredients
- 25 g Grass Fed Butter for Cooking
- 1 Medium Red Onion (chopped)
- 4–5 Garlic Cloves (chopped)
- 0.5 tsp Cajun Seasoning Mix
- Fresh Parsley (for garnish)
- 15 g Grass Fed Butter
- 0.5 tsp Cajun Seasoning Mix
- 250 ml Milk
- 150 g Light Cream Cheese
- 40 g Parmesan Cheese
- Day-old cooked Rice (quantity about 300-350 g cooked rice, estimated as it’s mentioned as ‘day-old rice’)
Instructions
- Marinate the chicken: Combine the chicken breast pieces with 1.5 tsp of the Cajun Seasoning Mix and 2 tsp olive oil. Mix thoroughly to coat each piece evenly. Cover and marinate overnight in an airtight glass container to allow flavors to fully develop.
- Cook the chicken: Heat a pan over medium-high heat and melt 25 g grass-fed butter. Add the marinated chicken and cook until each piece develops a crispy, golden crust. Remove from heat and let the chicken rest for a few minutes before slicing into strips.
- Sauté aromatics and rice: In the same pan, add the chopped red onion and garlic cloves. Sauté until fragrant, about 2-3 minutes. Add 0.5 tsp Cajun Seasoning Mix and toss in the day-old cooked rice. Stir well to coat the rice evenly with the spices and aromatics.
- Prepare the creamy sauce: Lower the heat and melt 15 g grass-fed butter in the pan. Add another 0.5 tsp Cajun Seasoning Mix and slowly whisk in 250 ml milk until warmed through. Add 150 g light cream cheese and 40 g grated Parmesan, stirring continuously with a balloon whisk until the sauce is smooth and creamy.
- Assemble and serve: Plate the Cajun-seasoned rice, top with the sliced chicken strips, and drizzle the creamy Cajun sauce over the top. Garnish with freshly chopped parsley to add a vibrant touch and serve immediately.
Notes
- Marinating the chicken overnight enhances the flavor penetration and tenderness.
- A cast iron skillet is recommended for best searing results to develop a golden crust on the chicken.
- Using day-old rice helps achieve a better texture and prevents mushiness in the sautéed rice.
- If preferred, milk can be substituted with a dairy alternative, but it may alter the creaminess slightly.
- Adjust the amount of Cajun seasoning according to your spice tolerance for a milder or hotter dish.
- Ensure to use light cream cheese for a lower-fat option without sacrificing creaminess.
- Fresh parsley garnish not only adds color but also a fresh flavor contrast to the rich sauce.
Nutrition
- Serving Size: 1 plate (approximately 350 g)
- Calories: 480 kcal
- Sugar: 4 g
- Sodium: 620 mg
- Fat: 18 g
- Saturated Fat: 8 g
- Unsaturated Fat: 8 g
- Trans Fat: 0.2 g
- Carbohydrates: 35 g
- Fiber: 3 g
- Protein: 45 g
- Cholesterol: 95 mg
Keywords: Cajun chicken, creamy chicken and rice, high protein dinner, creamy Cajun sauce, chicken breast recipe, healthy Cajun meal
