High Protein Creamy Cajun

This creamy Cajun chicken with rice delivers bold flavor and satisfying richness without feeling heavy. Tender chicken breasts soak up a smoky, spicy marinade before developing a crisp crust in the pan. Meanwhile, rice infused with fragrant Cajun aromatics creates a perfect base. A silky sauce made from milk, light cream cheese, and Parmesan ties everything together, offering a cozy, indulgent finish that works well for family dinners or meal prep.

I first made this for my sister when she started tracking protein and it quickly became her top weeknight dinner. Every time I bring it to a gathering, someone asks for the recipe because it hits the perfect balance of spicy and creamy.

Ingredients

• Cajun Seasoning Mix: Brings spicy smoky flavor and lets you skip buying a premade blend. Use fresh spices for the best aroma.
• Salt: Heightens all the other flavors. Choose kosher or sea salt whenever you can.
• Black Pepper: Provides a sharp bite. Freshly ground pepper offers the best aroma.
• Garlic Powder: Adds a savory punch. Make sure it is clump free for easy blending.
• Onion Powder: Balances garlic powder’s sharpness. Look for one with fresh color and scent.
• Oregano: Gives herbal notes. Opt for dried leaves rich in aroma.
• Thyme: Pairs with oregano to create a deep earthy background. Avoid old bottles with faded fragrance.
• Paprika: Adds color and smoky depth. Spanish paprika works beautifully if you can find it.
• Chilli Powder: Heats things up. Taste it first to gauge the spice level.
• Chicken Breast: Is lean protein that cooks tender and moist. Fresh is best, not previously frozen.
• Olive Oil: Helps seasonings stick to chicken and adds richness. Extra virgin grade delivers freshness.
• Grass Fed Butter: Finishes the chicken with creamy richness. Real butter maximizes flavor.
• Rice: Soaks up all the sauce. Day old or leftover rice gives the best texture.
• Red Onion: Brings sweetness and color. Choose one firm with crisp skin and no soft spots.
• Garlic Cloves: Provide zesty background notes. Pick cloves that are plump and tight.
• Fresh Parsley: Adds a pop of color and bright freshness. Flat leaf stands up well as a garnish.
• Milk: Gives the sauce creamy texture without heaviness. Whole milk makes it especially smooth.
• Light Cream Cheese: Makes the sauce luxuriously silky. Read labels to avoid gums or too many additives.
• Parmesan: Adds savory saltiness to the sauce. Grate fresh from a block for best melting and flavor.

Instructions

Marinate the Chicken:

Toss chicken breast pieces thoroughly with the Cajun seasoning mix and olive oil. Make sure every piece is evenly coated. Transfer to a glass container, seal, and refrigerate overnight for the flavors to deeply infuse.

Sear the Chicken:

Heat a pan over mediumhigh heat and melt the grass fed butter. Add the marinated chicken pieces and cook until they develop a golden, crispy crust on both sides. Avoid moving the chicken too much to get that perfect crust. Remove the chicken and let it rest to keep the juices locked in.

Cook the Cajun Rice:

In the same pan, sauté chopped red onion and whole garlic cloves over medium heat. Cook until they soften and release a warm, savory aroma. Then stir in the rice and sprinkle with more Cajun seasoning mix. Keep stirring until the rice grains are evenly coated with spices and warmed through.

Prepare the Creamy Sauce:

Lower the heat to mediumlow and melt some butter in the pan. Whisk in additional Cajun seasoning for extra flavor. Slowly pour in milk and warm it gently. Add light cream cheese and freshly grated Parmesan, stirring constantly until the sauce becomes smooth, shiny, and thick enough to coat a spoon.

Assemble and Serve:

Scoop a generous portion of the Cajun rice onto plates. Slice the rested chicken and lay it over the rice. Ladle the creamy sauce on top and sprinkle chopped fresh parsley to brighten the dish with color and fresh notes. Serve immediately for the best texture and flavor.

Each time I use Parmesan in this dish, it brings back cozy memories of making comfort food with my grandma. That nutty cheesy aroma would always draw everyone into the kitchen for a taste or two.

Storage Tips

Keep leftovers in airtight glass containers in the fridge for up to three days. Avoid freezing the creamy sauce separately as it may separate upon thawing. Rice and chicken can be portioned into meal prep containers for easy grab and go lunches.

Ingredient Substitutions

You can swap chicken breast for thighs if you prefer richer, juicier meat. For dairy free options, try coconut milk with a plant based cream cheese alternative. If you forget to marinate overnight, even a quick thirty minute soak improves flavor noticeably.

Serving Suggestions

Pair this dish with a crisp green salad or steamed broccoli to balance the richness and add crunch. Leftover creamy sauce is fantastic as a dip for roasted vegetables. For gatherings, serve everything family style and let guests build their own bowls with rice, chicken, sauce, and toppings.

This creamy Cajun chicken is a cozy weeknight winner that stays high in protein and big on flavor. Enjoy it warm with a crisp salad or steamed broccoli.

Common Questions About Recipes

→ How do I keep the chicken juicy and tender?

Marinate the chicken overnight to lock in moisture, then sear over medium-high heat until a golden crust forms. Let it rest before slicing to keep juices inside.

→ Can I use leftover rice for this dish?

Yes, day-old or previously cooked long-grain rice works well, soaking up flavors while remaining fluffy without becoming soggy.

→ What makes the sauce creamy without heaviness?

The combination of milk, light cream cheese, and freshly grated Parmesan creates a rich, smooth texture without heaviness.

→ How do I get a crispy crust on the chicken?

Use a hot, well-oiled skillet and avoid moving the chicken until a golden crust forms on both sides for maximum crispiness.

→ Can I adjust the spice level?

Yes, simply reduce or increase the Cajun seasoning and chili powder to suit your preferred heat level.