High-Protein Creamy Cajun Chicken

Sometimes the best dinners are the ones that pack serious nutrition without sacrificing flavor, and this high protein cajun chicken does exactly that. Tender chicken strips get seasoned with bold Cajun spices, then nestle into a creamy sauce made with Greek yogurt instead of heavy cream. The result is a dinner that delivers impressive protein while staying surprisingly light. Sautéed bell peppers and onions add sweetness and crunch, while the Greek yogurt sauce brings tangy richness that complements the spicy Cajun seasoning perfectly.

Ready in just 30 minutes from start to finish, this recipe solves the weeknight dinner challenge of needing something quick, healthy, and genuinely delicious. The Greek yogurt is the secret weapon here—it creates a creamy, luxurious sauce while adding extra protein and cutting calories compared to traditional cream-based sauces. Whether you’re meal prepping for the week or feeding hungry family members after a busy day, this high protein cajun chicken delivers consistent, satisfying results.

Why You’ll Love This High-Protein Cajun Chicken

This dinner hits the sweet spot between healthy and indulgent, proving you don’t have to choose between nutrition and flavor. The protein content is exceptional—each serving delivers a substantial amount thanks to the combination of lean chicken breast and Greek yogurt in the sauce. Unlike heavy cream sauces that can leave you feeling sluggish, this lighter version satisfies without weighing you down.

The Cajun seasoning brings layers of flavor in one convenient blend. You get paprika for smokiness, cayenne for heat, garlic and onion for savory depth, and herbs like oregano and thyme for aromatic complexity. This means you’re building serious flavor without measuring out a dozen different spices. The seasoning creates a flavorful crust on the chicken that adds textural interest and makes each bite more satisfying.

Texture and color make this dish visually appealing and interesting to eat. The golden-brown chicken strips have a slight crust from the Cajun spices, the bell peppers stay crisp-tender with vibrant color, and the creamy sauce ties everything together. Fresh parsley at the end adds a pop of green and herbaceous freshness that balances the rich sauce.

The one-skillet method keeps cleanup minimal while building flavor throughout the cooking process. Those browned bits left after searing the chicken become part of the sauce, adding depth you can’t achieve any other way. This recipe is also remarkably versatile—serve it over rice for a classic presentation, cauliflower rice for low-carb eating, or pasta for something heartier. The leftovers reheat beautifully and actually taste even better the next day as the flavors meld together.

Ingredients for High-Protein Creamy Cajun Chicken

I prefer slicing chicken breasts into strips rather than leaving them whole because the strips cook faster and more evenly, plus they’re easier to eat and coat better with the sauce. Cut the strips about 1 inch wide for the best texture—too thin and they dry out, too thick and they take longer to cook. The Cajun seasoning is what gives this dish its character, so choose a blend you enjoy. Different brands vary in heat level and saltiness, so adjust accordingly.

• 1 lb (450 g) chicken breast, sliced into strips
• 2 teaspoons Cajun seasoning
• 1 tablespoon olive oil or butter
• 1 small onion, finely chopped
• 1 red bell pepper, sliced
• 2 cloves garlic, minced
• 1/2 cup Greek yogurt (plain, full-fat or low-fat)
• 1/4 cup chicken broth
• 1/4 cup grated Parmesan cheese (optional)
• Salt and black pepper, to taste
• Chopped fresh parsley, for garnish

Olive oil works beautifully for a lighter option, while butter adds extra richness and flavor. Both have their merits, so choose based on your preference. The onion and red bell pepper provide the vegetable base—red bell peppers are sweeter and more colorful than green, making them ideal here. Fresh garlic is essential for aromatic depth; jarred minced garlic won’t give you the same punch.

Greek yogurt is the star ingredient in the sauce. I use full-fat Greek yogurt for the richest, creamiest results, but low-fat works perfectly fine if you want to cut calories further. The key is using plain Greek yogurt—flavored or sweetened varieties will ruin the savory sauce. The yogurt provides tang that balances the spicy Cajun seasoning while keeping the sauce light and protein-rich.

Chicken broth thins the Greek yogurt to the right consistency and adds savory depth. Low-sodium broth is best so you can control the salt level yourself. The Parmesan cheese is optional but recommended—it adds nutty, salty richness and helps thicken the sauce slightly. Freshly grated Parmesan melts far better than pre-shredded varieties.

How to Make High-Protein Creamy Cajun Chicken

The key to success here is properly searing the chicken to develop flavor, then building a smooth, creamy sauce with the Greek yogurt. I find that patting the chicken completely dry before seasoning helps the Cajun spices stick better and promotes better browning.

Season and Cook the Chicken: Pat the chicken strips thoroughly dry with paper towels. Any moisture will prevent proper browning and cause the chicken to steam rather than sear. Place the strips in a bowl and toss with the Cajun seasoning, making sure every piece is evenly coated. Use your hands if needed to really work the seasoning into the meat.

Heat the olive oil or butter in a large skillet over medium-high heat. Once the oil shimmers or the butter stops foaming, add the chicken strips in a single layer. Don’t overcrowd the pan—if necessary, cook in two batches. Let the chicken cook undisturbed for 4-5 minutes on the first side. You want a nice golden-brown crust to form, with the Cajun spices creating a flavorful coating. Flip the strips and cook for another 4-5 minutes on the second side until golden and cooked through. The internal temperature should reach 165°F. Remove the chicken to a plate and set aside.

Sauté the Vegetables: In the same skillet (don’t wipe it out—those browned bits are flavor), add the chopped onion and sliced red bell pepper. If the pan seems dry, add a tiny drizzle of oil. Sauté for 3-4 minutes, stirring occasionally, until the vegetables soften and the onion becomes translucent. The bell pepper should still have a slight crispness to it. Add the minced garlic and cook for just 30 seconds, stirring constantly, until fragrant. Be careful not to let the garlic burn.

Create the Sauce: Reduce the heat to medium—this is important for the next step. If the heat is too high, the Greek yogurt can curdle or separate. Stir in the Greek yogurt and chicken broth, whisking or stirring vigorously to combine. Use a wooden spoon or spatula to scrape up all those flavorful browned bits from the bottom of the pan. They’ll dissolve into the sauce and add incredible depth.

If using Parmesan cheese, stir it in now. Continue stirring until the cheese melts and the sauce becomes smooth and cohesive. Let the sauce simmer gently for 2-3 minutes, stirring occasionally, until it thickens slightly. The sauce should coat the back of your spoon. If it seems too thick, thin it with a tablespoon or two more of chicken broth. If it’s too thin, let it simmer a bit longer.

Combine and Finish: Return the cooked chicken strips to the skillet, along with any juices that accumulated on the plate. Toss gently to coat every piece in that creamy Cajun sauce. Let everything cook together for 2-3 minutes so the chicken can absorb some of the sauce flavors and the sauce can cling to the meat. Taste and adjust seasoning with salt and black pepper as needed. Remember that the Cajun seasoning already contains salt, so you may not need much additional.

Serve: Remove from heat and sprinkle with freshly chopped parsley. Serve immediately while hot over your choice of base—rice, pasta, vegetables, or low-carb alternatives.

Pro tip: If your Greek yogurt sauce looks separated or grainy, the heat was likely too high. To rescue it, remove the pan from heat and whisk in a tablespoon of cold Greek yogurt or a splash of cold chicken broth. The temperature drop can bring the sauce back together. Another technique I use is adding the Greek yogurt very gradually, whisking constantly, which helps prevent separation.

What to Serve with High-Protein Cajun Chicken

Since this chicken is flavorful and protein-rich but not particularly heavy, it pairs well with a variety of sides depending on your dietary goals.

Cauliflower Rice: Light and low-carb cauliflower rice absorbs the creamy Cajun sauce beautifully while keeping the meal lean. It adds volume and substance without extra carbs or calories.

White or Brown Rice: Classic rice provides a neutral, comforting base that soaks up every bit of that tangy, spicy sauce. Brown rice adds extra fiber and nutrients while white rice keeps things traditional.

Zucchini Noodles: Spiralized zucchini offers a fresh, vegetable-forward option that works perfectly for low-carb or lighter meals. The mild zucchini flavor lets the bold Cajun chicken shine.

Roasted Vegetables: A mix of roasted broccoli, Brussels sprouts, and carrots adds color, nutrition, and caramelized sweetness that balances the spicy chicken. The crispy edges provide excellent textural contrast.

Simple Green Salad: Crisp mixed greens with a light vinaigrette, cherry tomatoes, and cucumber bring freshness and crunch. The acidic dressing cuts through the creamy sauce and cleanses your palate.

Garlic Green Beans: Fresh green beans sautéed with garlic and a squeeze of lemon add bright, clean flavors and satisfying crunch. They cook quickly and complement the Cajun spices nicely.

Quinoa: Fluffy quinoa provides complete protein and a slightly nutty flavor that pairs well with the Cajun seasoning. It absorbs the sauce while adding extra nutrition.

Pro Tips & Variations

Cut your chicken strips to a uniform size so they cook evenly. If some pieces are significantly thicker than others, they won’t finish at the same time, leaving you with overcooked thin pieces or undercooked thick ones.

Don’t skip patting the chicken dry before seasoning. Moisture prevents the Cajun seasoning from adhering properly and interferes with browning. Taking 30 seconds to dry the chicken makes a noticeable difference in the final result.

For the creamiest sauce, use full-fat Greek yogurt and make sure it’s at room temperature before adding it to the hot pan. Cold yogurt is more likely to curdle when it hits the heat. Let it sit out for 15-20 minutes while you prep the other ingredients.

If meal prepping, cook the chicken and vegetables as directed but keep the sauce separate. Store everything in airtight containers and combine when reheating. This prevents the sauce from breaking or becoming grainy during storage.

Extra Cheesy Version: Top the finished dish with shredded mozzarella or sharp cheddar cheese and place under the broiler for 1-2 minutes until melted and bubbly. The extra cheese adds richness and creates an irresistible golden top.

Spicier Kick: Add 1/4 teaspoon of cayenne pepper to the Cajun seasoning, or stir sliced jalapeños into the vegetables. You can also use a spicier Cajun blend for more heat throughout.

Veggie-Loaded: Add sliced zucchini, mushrooms, or fresh spinach along with the bell peppers. The extra vegetables boost nutrition and fiber while adding different textures and flavors.

Shrimp Addition: Stir in 1/2 pound of cooked shrimp during the last minute of cooking for a surf-and-turf version. The shrimp adds more protein and creates a more luxurious dish.

Storage & Reheating Tips

Store leftover high protein cajun chicken in an airtight container in the refrigerator for up to 3 days. Keep any rice or sides separate if possible to maintain the best texture. The flavors actually deepen overnight as the Cajun spices continue infusing the sauce.

When reheating, add a tablespoon or two of chicken broth or water to the chicken before warming. This prevents the Greek yogurt sauce from drying out or separating. Microwave at 50% power in 1-minute intervals, stirring between each, until heated through. The gradual reheating is gentler on the yogurt-based sauce.

For stovetop reheating, warm gently in a skillet over low heat, stirring frequently and adding liquid as needed. This method gives you more control and produces better texture than the microwave.

This recipe doesn’t freeze particularly well due to the Greek yogurt sauce, which can separate and become grainy when frozen and thawed. If you must freeze it, expect the texture to be different. The chicken itself freezes fine, so you could freeze just the seasoned, cooked chicken strips and make fresh sauce when you’re ready to serve.

For best results, meal prep the components separately—cook the chicken and vegetables, then store the Greek yogurt sauce ingredients separately. Combine and heat everything together when you’re ready to eat for the freshest taste and best texture.

Common Questions

Can I use chicken thighs instead of breasts? Absolutely. Boneless, skinless chicken thighs work wonderfully and stay even juicier thanks to their higher fat content. They take about the same cooking time and deliver richer flavor. Just make sure they reach 165°F internal temperature.

What if I don’t have Cajun seasoning? You can make your own by combining 1 teaspoon paprika, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/4 teaspoon cayenne pepper, 1/4 teaspoon dried oregano, and 1/4 teaspoon dried thyme. This creates a similar flavor profile.

Why did my Greek yogurt sauce curdle? The heat was likely too high when you added the yogurt. Greek yogurt can separate or curdle if exposed to high heat. Always reduce to medium or medium-low before adding it, and never let the sauce come to a hard boil once the yogurt is in.

Can I make this dairy-free? It’s challenging to replicate the creamy texture without dairy, but you can try coconut yogurt or cashew cream in place of Greek yogurt. The flavor will be different, but it can work. Skip the Parmesan or use a dairy-free alternative.

How can I make this even higher in protein? Use full-fat Greek yogurt, add the Parmesan cheese, increase the chicken to 1.5 pounds, or stir in cooked shrimp or white beans at the end. You could also serve over quinoa instead of rice for a complete protein base.

This high protein cajun chicken proves that healthy eating doesn’t mean bland or boring. The combination of boldly seasoned chicken, creamy Greek yogurt sauce, and colorful vegetables creates a dinner that’s as nutritious as it is delicious. Whether you’re focused on building muscle, eating clean, or just want a flavorful weeknight dinner, this recipe delivers impressive results every single time.