There’s something magical about a dish that delivers restaurant-quality flavor while keeping your health goals on track. This High Protein Creamy Cajun Chicken Rice checks every box: 53 grams of protein per serving, bold Cajun spices, and a luscious cream sauce that tastes indulgent without the guilt.
Table of Contents
Ingredients for High Protein Creamy Cajun Chicken Rice
I always make my own Cajun seasoning blend for this recipe because it gives me complete control over the spice level and freshness. The key to this dish is using quality chicken breast and not skipping the marinating step.
For the 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 (smoked paprika adds wonderful depth)
- 1 tsp chili powder
For the Chicken:
- 1.75 lbs (800g) chicken breast (cut into halves)
- 1½ tbsp Cajun Seasoning Mix (for marinade)
- 2 tsp olive oil
- 25g grass-fed butter (for cooking the chicken) – I recommend Kerrygold for best flavor
For the Cajun Rice:
- 1 medium red onion (chopped)
- 4-5 garlic cloves (chopped) – Fresh garlic makes all the difference here
- ½ tbsp Cajun Seasoning Mix
- 3 cups (600g) day-old cooked rice (white or brown rice both work)
- Fresh parsley (for garnish)
For the Creamy Sauce:
- 15g grass-fed butter (for the sauce)
- ½ tbsp Cajun Seasoning Mix
- 250ml (1 cup) milk (whole milk creates the richest sauce)
- 150g (5.3 oz) light cream cheese
- 40g (1.4 oz) Parmesan cheese (freshly grated works best)
Step-by-Step Instructions
The secret to this recipe is proper preparation and not rushing the marinating process. In my experience, taking time with each step results in perfectly tender chicken and deeply flavored rice.
Step 1: Mix all Cajun seasoning ingredients in a small bowl. In an airtight container, combine chicken breast halves with 1½ tablespoons of the Cajun seasoning and olive oil. Coat each piece thoroughly and refrigerate overnight for best results (minimum 30 minutes if you’re short on time, but overnight marinating makes a noticeable difference in flavor).
Step 2: Heat a 12-inch pan or cast iron skillet over medium-high heat and melt the 25g of grass-fed butter. Add marinated chicken and cook for 6-7 minutes per side until it develops a beautiful golden-brown crust and reaches an internal temperature of 165°F. Remove from pan and let rest for 5 minutes before slicing into strips. This resting step allows the juices to redistribute throughout the meat, keeping it moist.
Step 3: Using the same pan over medium heat (don’t wash it, those browned bits add incredible flavor), sauté chopped red onion for 3-4 minutes until softened. Add chopped garlic and cook for 1 minute until fragrant, being careful not to let it burn.
Step 4: Sprinkle ½ tablespoon of Cajun seasoning into the pan and stir for 30 seconds to toast the spices. Add 3 cups of day-old rice and toss for 2-3 minutes until heated through and well coated with the seasonings. Day-old rice works better than fresh because it’s less sticky and absorbs the flavors more effectively.
Step 5: Lower heat to medium-low and add 15g butter to the pan. Once melted, add the remaining ½ tablespoon of Cajun seasoning and slowly pour in the milk while whisking constantly. This gradual method prevents lumps from forming.
Step 6: Once milk is warmed (about 2 minutes), add cream cheese in small chunks and stir until completely melted and smooth. Add Parmesan cheese and continue stirring until you have a silky, creamy sauce. If the sauce seems too thick, add a splash more milk to reach your desired consistency.
Step 7: Plate the Cajun rice, arrange sliced chicken strips on top, and generously drizzle the creamy sauce over everything. Garnish with freshly chopped parsley for color and fresh flavor.
Perfect Sides for High Protein Creamy Cajun Chicken Rice
This protein-packed main dish pairs beautifully with lighter vegetables that add freshness and crunch to balance the rich, creamy flavors.
Garlic Roasted Broccoli: The slight char and crispy edges of roasted broccoli cut through the creaminess while adding fiber and vitamins. The garlic echoes the savory notes in the Cajun seasoning perfectly.
Simple Mixed Green Salad: A bright salad with lemon vinaigrette provides refreshing acidity that balances the richness of the cream sauce while adding essential nutrients and keeping the meal well-rounded. For another protein-rich chicken option, try this Mozzarella Chicken in Basil Cream Sauce.
Sautéed Green Beans with Almonds: The crisp-tender texture and nutty crunch complement the soft rice and tender chicken, while green beans add color and important minerals to your plate.
Southern-Style Cornbread: Slightly sweet cornbread muffins are perfect for soaking up any extra cream sauce, and they add a comforting, homestyle element to dinner. If you love creamy chicken dishes, check out this Creamy Smothered Chicken and Rice.
Roasted Bell Peppers: Sweet roasted peppers bring vibrant color and a slight sweetness that plays beautifully against the spicy Cajun flavors, plus they’re loaded with vitamin C. For more rice-based meals, this Street Corn Chicken Rice Bowl is another family favorite.
Steamed Asparagus: Lightly steamed asparagus with a squeeze of lemon adds elegant simplicity and important nutrients. For another creamy pasta option with chicken, try this Creamy Garlic Parmesan Chicken Pasta.
Make-Ahead and Storage Tips
This recipe stores exceptionally well in airtight containers in the refrigerator for up to 3 days, making it ideal for weekly meal prep. I recommend storing the chicken, rice, and sauce together as the flavors continue to develop and meld beautifully.
To reheat, add a splash of milk to the mixture and warm gently in a pan over medium-low heat, stirring occasionally until heated through. You can also microwave individual portions for 2-3 minutes, stirring halfway through. The flavors actually deepen overnight, so don’t be surprised if day-two portions taste even more flavorful.
This dish offers incredible versatility beyond simple reheating. Try stuffing the mixture into bell peppers for a creative dinner variation, wrapping it in tortillas for quick lunch wraps, or serving it over fresh greens for a protein-packed salad bowl. If you love versatile chicken recipes, this Chicken with Mixed Vegetable Stir Fry is another great option.
FAQs
Can I use frozen chicken for this recipe?
Yes, just make sure to thaw it completely in the refrigerator overnight before marinating. Pat the chicken dry with paper towels before adding the marinade to ensure the seasoning sticks properly and you get a good sear.
What can I substitute for cream cheese?
Greek yogurt works wonderfully for a tangier flavor profile, or you can use cottage cheese blended until smooth for similar creamy texture with extra protein. Both alternatives maintain that luscious sauce consistency while keeping it lighter.
How do I prevent my chicken from drying out?
The key is not overcooking. Use a meat thermometer to check for exactly 165°F internal temperature, and always let it rest for 5 minutes after cooking. This allows the juices to redistribute throughout the meat instead of running out when you slice it.
High Protein Creamy Cajun Chicken Rice
Ingredients
Equipment
Method
- Mix all Cajun seasoning ingredients together in a small bowl. In an airtight container, combine chicken breast halves with 1.5 tablespoons of the Cajun seasoning and olive oil. Coat each piece thoroughly and refrigerate overnight for best results (minimum 30 minutes if short on time).
- Heat a 12-inch pan or cast iron skillet over medium-high heat and melt 25g butter. Add marinated chicken and cook for 6-7 minutes per side until golden-brown crust forms and internal temperature reaches 165°F. Remove from pan and let rest for 5 minutes, then slice into strips.
- In the same pan over medium heat, sauté chopped red onion for 3-4 minutes until softened. Add chopped garlic and cook for 1 minute until fragrant, being careful not to burn.
- Sprinkle 0.5 tablespoon of Cajun seasoning into the pan and stir for 30 seconds to toast the spices. Add 3 cups of day-old rice and toss for 2-3 minutes until heated through and well coated with seasonings.
- Lower heat to medium-low and add 15g butter to the pan. Once melted, add remaining 0.5 tablespoon of Cajun seasoning and slowly pour in milk while whisking constantly to prevent lumps.
- Once milk is warmed (about 2 minutes), add cream cheese in small chunks and stir until completely melted and smooth. Add Parmesan cheese and continue stirring until sauce is silky and creamy. Add a splash more milk if sauce seems too thick.
- Plate the Cajun rice, arrange sliced chicken strips on top, and generously drizzle the creamy sauce over everything. Garnish with freshly chopped parsley and serve immediately.
Notes
