High Protein Creamy Cajun Chicken with Garlic Rice: Smoky, Spicy, and Comforting

Prep Time: 30 minutes
Cook Time: 30 minutes
Total Time: 1 hour
Course: Lunch, Dinner
Cuisine: American
Servings: 1
Calories: 532 kcal

Introduction

For those who crave bold, comforting flavors without compromising on protein, High Protein Creamy Cajun Chicken with Garlic Rice is the perfect solution. This dish combines smoky, spicy Cajun-seasoned chicken with a creamy, cheesy sauce and fragrant garlic rice—a combination that’s satisfying, flavorful, and visually appealing.

Cajun cuisine, originating from Louisiana, is known for its bold seasoning, including paprika, garlic, thyme, oregano, and chili powder. This recipe takes inspiration from that classic flavor profile but keeps it accessible and protein-rich. The creamy sauce, made with light cream cheese and Parmesan, balances the heat from the Cajun spices, creating a luxurious mouthfeel without feeling heavy.

Whether you’re cooking a solo dinner, prepping a meal for the week, or impressing friends with a home-cooked Cajun feast, this recipe is straightforward and adaptable. The garlic rice serves as a comforting base, soaking up the creamy sauce, while the Cajun-seasoned chicken delivers tender, flavorful bites in every mouthful.

This article will walk you through every step of preparation, provide tips for perfect execution, and answer common questions to ensure your dish comes out restaurant-quality at home, every time.

Ingredients

The recipe can be broken down into four main components: Cajun seasoning mix, chicken marinade, garlic rice, and creamy sauce. Here’s a detailed look at each ingredient and its purpose:

Cajun Seasoning Mix

• 1 tsp salt – Enhances the flavors of all ingredients.
• 1 tsp black pepper – Adds mild heat and depth.
• 1 tsp garlic powder – Brings aromatic richness.
• 1 tsp onion powder – Adds subtle savory notes.
• 1 tsp oregano – Infuses a herby undertone.
• 1 tsp thyme – Complements the paprika and chili powder with earthy flavor.
• 1 tsp paprika – Contributes color and smokiness.
• 1 tsp chili powder – Adds gentle heat for balance.

Tip: This mix can be prepared in bulk and stored in an airtight container for quick seasoning in future dishes.

Chicken Marinade

• 800 g chicken breast, cut into halves – Provides lean, high-protein content for a satisfying main dish.
• 1.5 tbsp Cajun seasoning mix – Ensures the chicken is bursting with flavor.
• 2 tsp olive oil – Helps the spices adhere to the chicken and prevents sticking during cooking.
• 25 g grass-fed butter – Adds richness and helps caramelize the chicken.

Fluffy Cajun Garlic Rice

• 2 cups uncooked long-grain rice (or 4 cups cooked/day-old rice) – Provides a comforting base to soak up the creamy sauce.
• 1 medium red onion, chopped – Adds sweetness and texture.
• 4–5 garlic cloves, chopped – Essential for aromatic depth.
• ½ tbsp Cajun seasoning mix – Infuses the rice with complementary spice.
• Fresh parsley for garnish – Adds color and freshness.

Creamy Sauce

• 15 g grass-fed butter – Forms the base of the sauce.
• ½ tbsp Cajun seasoning mix – Maintains consistent flavor with the chicken and rice.
• 250 ml milk – Provides creaminess and liquidity for the sauce.
• 150 g light cream cheese – Adds richness and smooth texture.
• 40 g Parmesan cheese – Enhances umami and gives a nutty finish.

Preparation Method

This recipe is divided into four main steps, making it easier to follow and perfect for beginners.

Step 1: Prepare the Cajun Seasoning and Chicken

1. Combine all Cajun seasoning ingredients in a small bowl.
2. Rub 1.5 tbsp of the seasoning mix evenly over the chicken halves.
3. Drizzle 2 tsp olive oil over the chicken and massage gently so the spices stick.

Tip: Let the chicken marinate for 10–15 minutes for more intense flavor.

Step 2: Cook the Chicken

1. Heat 25 g grass-fed butter in a large skillet over medium heat.
2. Add the marinated chicken and cook for 6–8 minutes per side, or until fully cooked and golden brown.
3. Remove the chicken from the skillet and keep warm.

Tip: Check doneness by slicing the thickest part of a chicken breast; it should be opaque with clear juices.

Step 3: Prepare the Cajun Garlic Rice

1. In a medium saucepan, heat a splash of oil and sauté chopped red onion until translucent.
2. Add chopped garlic and sauté for another minute until fragrant.
3. Stir in uncooked rice and ½ tbsp Cajun seasoning, ensuring the rice grains are coated.
4. Add water (or chicken stock for extra flavor) in a 2:1 ratio to rice and cook according to package instructions. If using day-old rice, simply sauté the garlic and onions, then toss the rice with seasoning until heated through.
5. Garnish with fresh parsley.

Tip: Day-old rice works well for fried or sautéed versions, giving a slightly firmer texture.

Step 4: Make the Creamy Cajun Sauce

1. In a small saucepan, melt 15 g grass-fed butter over medium heat.
2. Whisk in ½ tbsp Cajun seasoning mix for consistency of flavor.
3. Slowly add 250 ml milk, stirring constantly to prevent lumps.
4. Incorporate 150 g light cream cheese, whisking until smooth.
5. Add 40 g Parmesan cheese, stirring until melted and creamy.

Tip: Adjust the thickness by adding more milk if necessary. The sauce should be pourable but not too thin.

Step 5: Combine and Serve

1. Place the cooked garlic rice on a plate.
2. Top with sliced Cajun chicken.
3. Drizzle the creamy sauce generously over the chicken.
4. Garnish with extra parsley and a sprinkle of Parmesan, if desired.

Tip: Serve immediately for the best combination of textures—tender chicken, creamy sauce, and fluffy rice.

Notes and Tips

• Storage: Store leftover chicken and sauce separately from rice in the fridge for up to 3 days. Reheat gently on the stovetop to preserve creaminess.
• Make it Spicier: Add extra chili powder or a few dashes of hot sauce to the sauce for more heat.
• Cheese Variations: Swap Parmesan with Pecorino Romano or Gruyère for different flavors.
• Meal Prep: This dish is perfect for batch cooking. Divide into containers and store rice, chicken, and sauce separately for easy reheating.
• Protein Boost: For extra protein, serve with a side of steamed vegetables or beans.

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Frequently Asked Questions

1. Can I use chicken thighs instead of chicken breast?
Yes! Thighs are juicier and more flavorful but slightly higher in fat. Cook until fully done, as they take a little longer than breasts.

2. Can I make this dish vegetarian?
Yes, substitute chicken with tofu, tempeh, or chickpeas. Adjust the cooking time accordingly.

3. Can I use pre-cooked rice?
Absolutely. Pre-cooked or day-old rice works well. Sauté with onions, garlic, and Cajun seasoning for flavor infusion.

4. Can I make the sauce ahead of time?
Yes, but store it in the fridge and reheat gently. If it thickens too much, add a splash of milk to bring it back to pourable consistency.

5. How spicy is this dish?
Moderately spicy. Adjust Cajun seasoning or add extra chili powder to increase heat.

6. Can I freeze the leftovers?
Yes, but store the rice, chicken, and sauce separately to maintain texture. Reheat gently on the stovetop or in the oven.

7. Can I use cream instead of cream cheese?
Yes, but cream will make the sauce thinner. Combine with Parmesan to thicken and enhance flavor.

8. Can I cook this in one pan?
Yes, but you may need to monitor the sauce and rice closely to prevent sticking or burning. Cooking rice separately ensures fluffiness.

9. What can I serve alongside this dish?
A simple green salad, roasted vegetables, or a side of beans complements the creamy Cajun chicken and rice.

10. Can I reduce calories without losing flavor?
Use light cream cheese, low-fat milk, and skip extra butter. Add more herbs and spices to compensate for reduced richness.

This High Protein Creamy Cajun Chicken with Garlic Rice is a perfect balance of smoky, spicy, and creamy flavors, while being high in protein and satisfying. Its combination of fluffy garlic rice, tender Cajun chicken, and luxurious sauce makes it ideal for weeknight dinners, meal prep, or impressing family and friends.