High Protein Creamy Cajun Chicken & Rice

When you want a dinner that’s both impressive and practical, this high protein cajun chicken rice delivers on every front. Tender, marinated chicken breasts get seared until golden and juicy, then sliced over fluffy Cajun-spiced rice and finished with a velvety cream sauce. The result is a complete meal on one plate that looks restaurant-worthy but comes together with straightforward techniques. Each component brings something essential—the chicken provides substantial protein, the rice soaks up all those bold flavors, and the creamy sauce ties everything together with rich, tangy goodness.

What sets this recipe apart is the attention to flavor building. The homemade Cajun seasoning appears in three places—the chicken marinade, the rice, and the sauce—creating layers of spice that develop as you eat. Day-old rice ensures perfect texture without any mushiness, while the cream cheese-based sauce stays silky and clings to every grain. With 53 grams of protein per serving and just 532 calories, this dinner satisfies completely while supporting your nutritional goals.

Why You’ll Love This High Protein Cajun Chicken Rice

This recipe proves that meal prep and impressive dinners aren’t mutually exclusive. The chicken marinates overnight (or for at least 30 minutes if you’re short on time), developing deep, complex flavor that you simply can’t achieve with just surface seasoning. That marinating time is mostly hands-off, so you’re not actively working—just planning ahead. When you’re ready to cook, everything comes together quickly and efficiently.

The homemade Cajun seasoning blend gives you complete control over the spice level and eliminates any mysterious additives found in store-bought versions. You know exactly what’s going into your food—salt, pepper, garlic, onion, oregano, thyme, paprika, and chili powder. These warm spices create layers of flavor without excessive heat, though you can easily kick things up if that’s your preference.

Texture variety keeps every bite interesting. The chicken develops a beautiful golden crust from the sear while staying incredibly tender inside thanks to the marinade and proper resting time. The day-old rice has that perfect fluffy, separate-grain quality that fresh rice can’t match. The creamy sauce provides smooth richness that contrasts with the slightly crispy chicken and tender rice.

With 53 grams of protein per serving, this meal supports muscle building and keeps you satisfied for hours. The macros are well-balanced—enough protein to matter, reasonable carbs from the rice, and moderate fat from the butter and cheese. This works beautifully for meal prep since the components store separately and reheat perfectly. Whether you’re cooking for tonight or planning lunches for the week, this high protein cajun chicken rice delivers consistent, delicious results.

Ingredients for High Protein Cajun Chicken Rice

I prefer making my own Cajun seasoning because it’s fresher and more vibrant than store-bought blends that have been sitting on shelves for months. The spice mix makes enough for the entire recipe with a bit extra for another use. Chicken breasts cut in half horizontally cook more evenly than thick, whole breasts and absorb the marinade better. Choose pieces that are roughly the same size for even cooking.

Cajun Seasoning Mix:

• 1 teaspoon salt
• 1 teaspoon black pepper
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon oregano
• 1 teaspoon thyme
• 1 teaspoon paprika
• 1 teaspoon chili powder

Chicken Marinade:

• 800 g chicken breast, cut into halves
• 1 1/2 tablespoons Cajun seasoning mix
• 2 teaspoons olive oil
• 25 g grass-fed butter, for cooking

Fluffy Cajun Rice:

• 1 medium red onion, chopped
• 4-5 garlic cloves, chopped
• 1/2 tablespoon Cajun seasoning mix
• 3 cups cooked day-old rice
• Fresh parsley, for garnish

Creamy Sauce:

• 15 g grass-fed butter
• 1/2 tablespoon Cajun seasoning mix
• 250 ml milk (any type works—whole, skim, or oat)
• 150 g light cream cheese
• 40 g grated Parmesan cheese

Day-old rice is absolutely essential for the best texture. Fresh rice contains too much moisture and tends to clump and become mushy when you stir-fry it with the seasonings. If you must use fresh rice, spread it on a baking sheet and let it cool completely for 15-20 minutes before using. The cooling allows excess moisture to evaporate.

Grass-fed butter adds richness and better flavor than regular butter, though standard butter works perfectly fine if that’s what you have. The olive oil in the marinade helps the spices adhere to the chicken and prevents sticking during cooking. For the sauce, light cream cheese provides creaminess without being too heavy, while Parmesan adds sharp, salty depth. Any type of milk works—whole milk creates the richest sauce, but skim or even oat milk will still produce good results.

How to Make High Protein Cajun Chicken Rice

Success with this recipe comes from proper marinating, using day-old rice, and building the sauce gradually to avoid lumps. I find that organizing my prep before I start cooking makes the whole process flow smoothly.

Make the Cajun Seasoning and Marinate the Chicken: In a small bowl, combine all the Cajun seasoning ingredients—salt, black pepper, garlic powder, onion powder, oregano, thyme, paprika, and chili powder. Mix thoroughly until evenly combined. This makes about 3 tablespoons total.

Place the halved chicken breasts in a bowl or glass container. Add 1 1/2 tablespoons of the Cajun seasoning mix and the olive oil. Use your hands to massage the seasonings into every surface of the chicken, ensuring complete coverage. Cover and refrigerate overnight for the best flavor development, or marinate for at least 30 minutes if you’re short on time. The longer marinating time allows the spices to penetrate deeper into the meat.

Cook the Chicken: Remove the marinated chicken from the refrigerator about 10 minutes before cooking to take the chill off. Heat a large pan over medium-high heat and add the grass-fed butter. Once the butter melts and starts to foam, carefully add the chicken breasts. Let them cook undisturbed for 5-6 minutes on the first side. You want a deep golden-brown crust to form—this is where serious flavor develops. Flip the chicken and cook for another 5-6 minutes on the second side until golden and cooked through. The internal temperature should reach 165°F in the thickest part.

Transfer the cooked chicken to a plate and let it rest for 5 minutes. This resting period allows the juices to redistribute throughout the meat, ensuring each bite stays moist and tender. After resting, slice the chicken against the grain into strips.

Prepare the Cajun Rice: In the same pan you cooked the chicken (don’t wash it—those browned bits are flavor gold), add the chopped red onion. Sauté over medium heat for 2-3 minutes until it starts to soften and caramelize slightly. Add the chopped garlic and cook for another 30 seconds until fragrant. Be careful not to burn the garlic.

Sprinkle in 1/2 tablespoon of the Cajun seasoning mix and stir to coat the aromatics. Add the day-old rice, breaking up any clumps with your spoon. Toss everything together, stirring frequently, until every grain of rice is coated with the spice blend and the onions and garlic are evenly distributed. The rice should heat through and pick up those caramelized flavors from the pan, about 3-4 minutes.

Make the Creamy Sauce: Reduce the heat to medium-low. In the same pan (or in a separate small saucepan if you want to keep the rice warm), melt the butter. Add 1/2 tablespoon of Cajun seasoning and whisk for about 30 seconds until fragrant. Slowly pour in the milk while whisking constantly to prevent lumps. Once the milk is warm but not boiling, add the light cream cheese in chunks. Continue whisking until the cream cheese melts completely and the sauce becomes smooth.

Stir in the grated Parmesan cheese and whisk until it melts and incorporates fully. The sauce should be smooth, creamy, and thick enough to coat the back of a spoon. If it seems too thick, thin it with a tablespoon or two more milk. If too thin, let it simmer gently for another minute or two to reduce.

Assemble and Serve: Divide the Cajun rice among four plates, creating a bed for the chicken. Arrange the sliced chicken on top of the rice. Drizzle the creamy sauce generously over everything—don’t be shy, that sauce is what ties the whole dish together. Finish with a sprinkle of freshly chopped parsley for color and a hint of fresh, herbaceous flavor.

Pro tip: If your sauce develops lumps, strain it through a fine-mesh sieve before serving, or use an immersion blender to smooth it out. Another technique I use is bringing all the dairy components to room temperature before starting the sauce—cold cream cheese is more likely to form lumps. For meal prep, store the chicken, rice, and sauce separately in airtight containers. Reheat the components individually, then assemble just before eating for the best texture.

What to Serve with High Protein Cajun Chicken Rice

Since this dish is already a complete meal with protein, carbs, and a rich sauce, lighter sides that add freshness and vegetables work best.

Simple Green Salad: Crisp mixed greens with cherry tomatoes, cucumber, and a light vinaigrette bring acidity and crunch that cut through the rich, creamy sauce. The fresh vegetables provide color and nutrients while cleansing your palate.

Roasted Broccoli: Broccoli florets roasted until slightly charred add nutty flavor and satisfying texture. The slight bitterness balances the creamy, spiced chicken and rice beautifully.

Sautéed Green Beans: Fresh green beans quickly sautéed with garlic and lemon juice offer brightness and crunch. The lemon’s acidity provides necessary contrast to the rich main dish.

Steamed Asparagus: Tender asparagus spears steamed until just crisp-tender add elegance and nutrition. A squeeze of lemon and sprinkle of salt is all they need.

Coleslaw: A tangy, vinegar-based coleslaw brings crunch and acidity that complement the Cajun spices. The cool, crisp cabbage refreshes your palate between bites of the warm, creamy chicken and rice.

Roasted Brussels Sprouts: Brussels sprouts roasted until caramelized provide nutty sweetness and crispy edges. Their robust flavor holds up well next to the bold Cajun seasoning.

Corn on the Cob: Sweet corn either grilled or boiled adds natural sweetness that plays nicely against the spicy Cajun flavors. Brush with butter and sprinkle with a tiny pinch of Cajun seasoning for thematic consistency.

Pro Tips & Variations

Marinate the chicken overnight whenever possible. The difference between a 30-minute marinade and an overnight marinade is significant—the flavors penetrate deeper and the meat becomes more tender. If you’re meal prepping, marinate on Sunday night for Monday or Tuesday dinner.

Use a glass container rather than plastic bags for marinating. Glass doesn’t absorb flavors or odors and allows the marinade to coat the chicken more evenly. A shallow dish works better than a deep bowl because the chicken lays flat and marinates more uniformly.

Don’t skip the resting period for the cooked chicken. Those 5 minutes allow the muscle fibers to relax and reabsorb the juices that were driven to the center during cooking. Cutting immediately results in all those flavorful juices running out onto the cutting board instead of staying in the meat.

For the creamiest sauce, use a balloon whisk and whisk constantly as you add the milk and cream cheese. This prevents lumps and creates that silky, velvety texture that makes the sauce so special.

Chicken Thigh Version: Substitute boneless, skinless chicken thighs for the breasts. Thighs have more fat and stay juicier, though they’ll add slightly more calories. They’re also more forgiving if you accidentally overcook them.

Dairy-Free Adaptation: Use coconut cream instead of milk and cream cheese, and skip the Parmesan or use a dairy-free alternative. The sauce will have a subtle coconut flavor that works surprisingly well with Cajun spices.

Lower Fat Option: Replace the cream cheese with non-fat Greek yogurt. Add it off the heat and whisk constantly to prevent curdling. The sauce will be lighter and tangier but still delicious.

Carb Swap: Use cauliflower rice instead of regular rice for a low-carb version. You can also substitute quinoa or brown rice for more fiber and nutrients. The cooking method stays the same.

Storage & Reheating Tips

Store the chicken, rice, and sauce separately in airtight containers in the refrigerator for up to 3 days. Keeping the components separate prevents the rice from becoming soggy and allows you to control portions when reheating. The chicken and rice actually improve in flavor after a day as the Cajun spices continue developing.

When reheating, warm the rice in the microwave for 1-2 minutes, stirring halfway through. Add a teaspoon of water if it seems dry. Reheat the chicken separately at 50% power for 1-2 minutes to prevent it from drying out. Warm the sauce gently in a small saucepan over low heat, whisking in a splash of milk if it has thickened too much in the fridge.

For freezer storage, this recipe freezes well for up to 2 months. Cool everything completely before freezing. Store the chicken and rice together if you like, but freeze the sauce separately since cream-based sauces can sometimes separate when frozen. Use freezer-safe containers and leave a bit of headspace for expansion.

To use from frozen, thaw overnight in the refrigerator. Reheat the rice and chicken in the microwave or in a covered dish in a 350°F oven for 15-20 minutes. Make the sauce fresh if possible, or reheat the frozen sauce gently on the stovetop, whisking constantly and adding milk to bring it back together if it looks separated.

Common Questions

Can I use fresh rice instead of day-old? You can, but the texture won’t be as good. Fresh rice is too moist and tends to clump when stir-fried. If you must use fresh rice, spread it on a baking sheet and let it cool completely for 15-20 minutes to allow excess moisture to evaporate before cooking with it.

What if I don’t have time to marinate overnight? Even 30 minutes of marinating makes a difference, though the flavor won’t be quite as developed. For maximum flavor in minimum time, cut the chicken into smaller pieces or use a fork to poke holes in the surface, which helps the marinade penetrate faster.

How do I prevent the sauce from getting lumpy? Bring the cream cheese to room temperature before starting, add it in small chunks while whisking constantly, and keep the heat at medium-low. Never let the sauce come to a hard boil once the dairy is added, as this can cause separation.

Can I make the Cajun seasoning less spicy? Absolutely. Reduce or omit the chili powder, which provides most of the heat. You can also cut the black pepper in half. The other spices provide flavor without heat, so the dish will still taste delicious.

What’s the best way to reheat without drying out the chicken? Reheat at reduced power (50%) in the microwave with a damp paper towel over the top, or warm in a covered skillet with a tablespoon of chicken broth or water. The moisture and gentle heat prevent the chicken from drying out.

This high protein cajun chicken rice delivers exactly what a complete dinner should be—substantial protein, satisfying carbs, and bold flavor all working together on one plate. The homemade Cajun seasoning, perfectly cooked chicken, and creamy sauce create layers of flavor that make this meal feel special even on busy weeknights. Whether you’re meal prepping for the week or cooking for tonight, this recipe consistently delivers delicious, nutritious results.