High Protein Creamy Cajun Chicken & Rice Recipe
This High Protein Creamy Cajun Chicken & Rice recipe features tender marinated chicken breast served over flavorful Cajun-seasoned rice, all brought together with a rich and creamy cheese sauce. Perfect for those craving a spicy, hearty meal packed with protein and bold flavors, this dish combines a crispy golden chicken crust with a luscious, cheesy Cajun sauce, garnished with fresh parsley for a vibrant finish.
- Prep Time: 10 minutes (plus overnight marination)
- Cook Time: 25 minutes
- Total Time: 12 hours 35 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Marinating, Sautéing, Pan-frying
- Cuisine: Cajun / Southern American
- Diet: Low Fat
Ingredients
Scale
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
- 800 g Chicken Breast (cut into halves)
- 1.5 tsp Cajun Seasoning Mix (from above)
- 2 tsp Olive Oil
- 25 g Grass Fed Butter (for cooking)
Sauté and Sauce
- 1 Medium Red Onion (chopped)
- 4–5 Garlic Cloves (chopped)
- 0.5 tsp Cajun Seasoning Mix (from above)
- 15 g Grass Fed Butter
- 0.5 tsp Cajun Seasoning Mix (from above)
- 250 ml Milk
- 150 g Light Cream Cheese
- 40 g Parmesan Cheese
Garnish
- Fresh Parsley (for garnish)
Instructions
- Marinate the Chicken: Combine 1.5 tsp of the Cajun seasoning mix with 2 tsp olive oil and coat the chicken breast halves thoroughly. Allow the chicken to marinate overnight in an airtight glass container for maximum flavor infusion.
- Cook the Chicken: Heat 25 g grass-fed butter over medium-high heat in a pan. Add the marinated chicken and cook until it forms a crispy, golden crust on both sides. Remove from heat and let rest for a few minutes, then slice into strips.
- Sauté Aromatics: In the same pan, sauté the chopped red onion and garlic cloves until fragrant and softened, about 3-4 minutes. Add 0.5 tsp Cajun seasoning mix and stir to combine with the aromatics.
- Prepare the Rice: Add day-old rice to the pan and toss with the sautéed onions, garlic, and Cajun seasoning until the rice is evenly coated and heated through.
- Make the Creamy Sauce: Lower the heat to medium-low and melt 15 g of grass-fed butter in the pan. Stir in 0.5 tsp Cajun seasoning mix, then slowly whisk in 250 ml milk to avoid lumps. Once warm, add 150 g light cream cheese and 40 g Parmesan cheese, stirring continuously until the sauce is smooth, creamy, and well combined.
- Assemble and Garnish: Plate the Cajun rice in a serving dish, top with the sliced chicken breast strips, and generously drizzle the creamy cheese sauce over the top. Garnish with fresh parsley for added color and flavor.
Notes
- For the best texture and flavor, use day-old rice as it prevents the dish from becoming mushy.
- Marinating the chicken overnight allows the spices to deeply penetrate, enhancing the overall taste.
- Using a cast iron skillet can help achieve the perfect golden crust on the chicken.
- If dairy is an issue, substitute milk and cream cheese with lactose-free or plant-based alternatives, adjusting cooking times accordingly.
- Adjust the amount of chili powder in the Cajun mix to suit your preferred spice level.
Nutrition
- Serving Size: 1 serving (approx. 300 g)
- Calories: 480 kcal
- Sugar: 3 g
- Sodium: 620 mg
- Fat: 18 g
- Saturated Fat: 9 g
- Unsaturated Fat: 7 g
- Trans Fat: 0.2 g
- Carbohydrates: 35 g
- Fiber: 3 g
- Protein: 45 g
- Cholesterol: 110 mg
Keywords: high protein, creamy chicken, Cajun chicken, Cajun rice, chicken and rice recipe, healthy chicken recipe, spicy chicken, creamy sauce
