Name: High Protein Creamy Cajun Chicken with Garlic Rice: Crave-Worthy Comfort
Prep time: 30 min
Cook time: 30 min
Total time: 90 min
Ingredients: 1 tbsp Paprika; 1 tsp Black Pepper; 1 tsp Garlic Powder; 1 tsp Onion Powder; 1 tsp Oregano; 1 tsp Thyme; 1 tsp Chili Powder; 800 g Chicken Breast (Chicken thighs can be used for more flavor.); 2 tsp Olive Oil (Can be substituted with a neutral oil.); 25 g Grass Fed Butter (For cooking.); 15 g Grass Fed Butter (For sauce.); 2 cups Long-Grain Rice (Uncooked; day-old rice preferred.); 1 medium Red Onion (Can substitute with shallots.); 4-5 cloves Garlic (Minced; garlic powder can be used.); 250 ml Milk (Almond or oat milk for dairy-free option.); 150 g Light Cream Cheese (Use dairy-free cream cheese if needed.); 40 g Parmesan (Nutritional yeast is a vegan substitute.); Fresh Parsley (For garnish.)

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There’s nothing quite like the first bite of a dish that instantly transports you to a cozy kitchen filled with aromas of spices and sizzling goodness. My journey into Cajun cuisine began on a rainy afternoon when the craving for comfort food hit hard. That’s when I decided to whip up this High Protein Creamy Cajun Chicken with Garlic Rice—a dish that pairs bold, smoky flavors with creamy richness, ensuring every forkful is a delight.

Perfectly marinated chicken—juicy and tender—rests atop fluffy rice infused with Cajun spices, making this meal both satisfying and nutritious. Whether you’re aiming to impress guests or simply elevate your weeknight dinners, this recipe hits all the right notes. It’s packed with over 50 grams of protein per serving, balancing indulgence with health for those striving for a delicious dinner option to add to their rotation. With easy adjustments for meal prep or dietary preferences, this dish is destined to be a weekly favorite that you’ll crave again and again!

Why is High Protein Creamy Cajun Chicken with Garlic Rice a must-try?

Comforting and Flavor-Packed: Embrace the delicious combination of bold Cajun spices that enhances every bite of creamy chicken and fluffy rice.
Quick Meal Prep: Perfect for busy weeknights, this dish can be whipped up in under 30 minutes, making it a great option for health-conscious food lovers!
Customizable: Whether you prefer shrimp or turkey or need a dairy-free option with vegan substitutes, the possibilities are endless.
Nutritious Delight: With over 50 grams of protein per serving, it’s not just comforting—it’s also a powerhouse of nutrition! Pair it with a light salad or your favorite roasted vegetables for a complete meal. You’ll find yourself reaching for One Pot Garlic when you need a similar flavor boost in no time.
Crowd-Pleaser: Impress your family and friends with minimal effort; this dish is bound to become a favorite at gatherings!

High Protein Creamy Cajun Chicken Ingredients

For the Cajun Seasoning Mix
• Paprika – Adds a sweet and smoky flavor profile to the dish.
• Black Pepper – Provides a hint of heat that complements the spices.
• Garlic Powder – Infuses a savory note to enhance the chicken and rice.
• Onion Powder – Adds depth and richness to the seasoning blend.
• Oregano – Offers a fragrant touch typical in Cajun cuisine.
• Thyme – Enhances earthiness and flavor complexity.
• Chili Powder – Gives an additional kick of spice for those who love heat.

For the Chicken and Rice
• Chicken Breast (800g) – A lean protein source; chicken thighs can add more flavor.
• Olive Oil (2 tsp) – Adds moisture during marination; can be substituted with a neutral oil.
• Grass Fed Butter (25g for cooking, 15g for sauce) – Enhances the sauce’s richness; use vegan butter for a dairy-free option.
• Long-Grain Rice (2 cups uncooked) – Serves as the fluff base; day-old rice works better for texture.
• Medium Red Onion (1) – Contributes sweetness to the rice; shallots can be a tasty substitute.
• Garlic Cloves (4-5) – Infuses wonderful flavor into the dish; garlic powder can work in a pinch.

For the Creamy Sauce
• Milk (250ml) – Provides creaminess to the sauce; almond or oat milk can be an excellent dairy-free alternative.
• Light Cream Cheese (150g) – Adds richness to the sauce; replace it with dairy-free cream cheese for lactose-free needs.
• Parmesan (40g) – Offers umami richness; nutritional yeast is a great vegan substitute.
• Fresh Parsley – A vibrant garnish that adds color and freshness to the dish.

Dive into restaurant-quality comfort with this High Protein Creamy Cajun Chicken with Garlic Rice that will have everyone asking for seconds!

How to Make High Protein Creamy Cajun Chicken with Garlic Rice

Marinate Chicken: Combine the chicken breast with the Cajun seasoning mix and olive oil. Ensure it’s well coated. Let it marinate for at least 30 minutes or overnight for deeper flavor.
Sear Chicken: Heat the grass-fed butter in a pan over medium-high heat. Cook the marinated chicken until it’s golden brown and cooked through, approximately 6-7 minutes per side. Let it rest before slicing.
Cook Rice: In the same pan, sauté the finely chopped red onion and minced garlic until translucent. Add the remaining Cajun seasoning, stirring to combine, then introduce the day-old rice. Mix everything well, letting the flavors meld for about 2-3 minutes.
Make Sauce: In a separate pan on low heat, melt the remaining butter and whisk in Cajun seasoning. Gradually warm the milk. Add cream cheese and Parmesan, stirring continuously until the sauce is smooth and creamy, around 3-5 minutes.
Assemble: On a plate, spoon the Cajun rice. Top it with sliced chicken, then drizzle the creamy sauce over everything. Finish the dish by garnishing with fresh parsley for a pop of color and freshness.

Optional: For a kick of flavor, add a dash of hot sauce during the sauce-making step.

Exact quantities are listed in the recipe card below.

Make Ahead Options

These High Protein Creamy Cajun Chicken with Garlic Rice are perfect for busy home cooks looking to save time during the week! You can marinate the chicken with Cajun seasoning and olive oil up to 24 hours in advance for deeper flavor. The rice can be prepped and cooked ahead of time, then stored in the refrigerator for up to 3 days. For best quality, make sure to cool the rice completely before refrigerating in an airtight container. When you’re ready to serve, simply reheat the chicken and rice, make the creamy sauce on the stovetop, and drizzle it over for restaurant-quality results with minimal effort!

High Protein Creamy Cajun Chicken Variations

Feel free to explore these delightful twists and substitutions to make the recipe uniquely yours!

Shrimp Swap: Replace chicken with shrimp for a seafood twist that cooks in just minutes, offering a different flavor profile.
Turkey Touch: Swap chicken for turkey breast to give this dish a heartier texture while keeping it high in protein.
Cauliflower Rice: Use cauliflower rice for a low-carb alternative that maintains the dish’s flavor without the extra carbs.
Stuffed Peppers: Mix the Cajun chicken and rice filling into halved bell peppers, bake until tender for a fun and colorful presentation.
Extra Veggies: Stir in baby spinach or roasted bell peppers for an added nutrient boost and refreshing colors that pop.
Dairy-Free Delight: Substitute cream cheese and milk with coconut yogurt and almond milk to adapt this dish for a creamy yet dairy-free experience.
Spicy Kick: Add a pinch of cayenne pepper or a splash of hot sauce in the sauce for an extra layer of heat that’s perfect for spice lovers.
Herb Infusion: Toss in fresh thyme or basil at the end of cooking for an herbaceous brightness that elevates the overall flavor profile.

How to Store and Freeze High Protein Creamy Cajun Chicken

Fridge: Store leftover High Protein Creamy Cajun Chicken with Garlic Rice in an airtight container for up to 3 days. Make sure it cools completely before sealing to avoid moisture buildup.

Freezer: For longer storage, freeze the chicken and rice separately in airtight containers or freezer bags for up to 3 months. Label with the date to keep track.

Reheating: To reheat, thaw in the refrigerator overnight if frozen, then warm gently on the stove or in the microwave. Stir in extra milk or cream to revive the creamy consistency of the sauce.

Make-Ahead: Prepare the chicken and rice in advance and store them separately in the fridge for a quick meal. This recipe is perfect for meal prepping!

Expert Tips for High Protein Creamy Cajun Chicken

Use Day-Old Rice: Day-old rice is drier and won’t clump together, ensuring a fluffy texture in your High Protein Creamy Cajun Chicken with Garlic Rice.
Marination Time: Allow the chicken to marinate for at least 30 minutes; overnight marination deepens flavor and moisture, making it tender and juicy.
Avoid Overcrowding: Sear the chicken in batches if needed. Overcrowding the pan can lead to steaming instead of the desired golden crust.
Whisk the Sauce: Keep the heat low when preparing the sauce and whisk continuously to prevent curdling of the milk and cream cheese.
Substitute Wisely: Don’t hesitate to experiment with protein substitutes or dairy-free options, ensuring that you maintain the delicious Cajun flavor!

What to Serve with High Protein Creamy Cajun Chicken with Garlic Rice?

Pair your plate of spicy, creamy goodness with delightful sides to complete your meal. Let’s explore some delicious options that harmonize with this comforting dish!

Garlic Roasted Broccoli: The subtle crunch and earthy flavor of roasted broccoli provide a nourishing contrast to the creamy chicken, lightweight yet satisfying.
Spinach Salad with Citrus Vinaigrette: A fresh spinach salad tossed in a zesty vinaigrette brightens up your palate, cutting through the richness of the dish for a balanced meal experience.
Creamy Coleslaw: The crisp textures and tangy flavors of coleslaw add a refreshing touch, making each bite feel like a celebration. It’s a classic pairing that will have everyone smiling!
Cajun Cornbread: Bringing a little bit of Cajun flair, cornbread’s subtly sweet and savory elements perfectly complement the bold, savory notes of your creamy chicken, enhancing the overall dining experience.
Sweet Potato Wedges: Roasted sweet potatoes bring sweetness and a satisfying texture that balances the savory elements of the dish. A sprinkling of Cajun seasoning on the wedges ties everything together.
Sparkling Water with Lemon: As you enjoy this rich dish, a glass of crisp sparkling water infused with lemon offers a refreshing cleanse between bites, heightening the meal’s flavors beautifully.
Chocolate Chip Cookies: For dessert, a warm batch of gooey chocolate chip cookies is the perfect finish. The sweetness complements the savory notes of the chicken and rice, satisfying any sweet tooth!

These pairings are crafted to elevate your dining experience, creating a symphony of flavors alongside your High Protein Creamy Cajun Chicken with Garlic Rice that will make every meal memorable!

High Protein Creamy Cajun Chicken with Garlic Rice Recipe FAQs

What type of chicken should I use for this recipe?
I recommend using chicken breast for a lean protein option, but chicken thighs can bring added flavor and tenderness. If you want to experiment, shrimp or turkey also make wonderful substitutes!

How should I store leftovers?
Store any leftover High Protein Creamy Cajun Chicken with Garlic Rice in an airtight container in the fridge for up to 3 days. Make sure it cools completely before sealing to prevent moisture buildup and maintain freshness.

Can I freeze this dish?
Absolutely! To freeze, separate the chicken and rice in airtight containers or freezer bags for up to 3 months. Be sure to label with the date. Thaw in the refrigerator overnight when you’re ready to enjoy it again.

What if my sauce isn’t creamy enough?
If your sauce isn’t as creamy as you’d like, try whisking in a bit more milk or cream while warming it on low heat. This gives you the chance to enrich the consistency, ensuring a luscious finish for your dish!

Is this recipe suitable for those with dairy allergies?
Yes! You can easily make this dish dairy-free by using vegan butter, almond or oat milk, and dairy-free cream cheese. Just remember to check all ingredient labels to ensure compatibility with your dietary needs.

How can I enhance the spiciness of the dish?
If you’re a fan of heat, I suggest adding cayenne pepper or a few dashes of your favorite hot sauce while cooking. This way, you can customize the spice level to fit your taste!