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High-Protein Creamy Cajun Chicken

Tender Cajun-spiced chicken strips in a creamy Greek yogurt sauce with bell peppers, ready in 30 minutes.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: American, Cajun
Calories: 340
Ingredients Equipment Method Notes

Ingredients
  

  • 1 lb 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
  • fresh parsley chopped, for garnish

Equipment

  • large skillet
  • knife and cutting board
  • wooden spoon or spatula

Method
 

  1. Pat chicken strips dry with paper towels. Toss with Cajun seasoning until evenly coated.
  2. Heat olive oil or butter in a large skillet over medium-high heat. Add chicken in a single layer and cook for 4-5 minutes per side until golden and cooked through to 165°F. Remove and set aside.
  3. In the same skillet, add chopped onion and sliced red bell pepper. Sauté for 3-4 minutes until softened.
  4. Add minced garlic and cook for 30 seconds, stirring constantly, until fragrant.
  5. Reduce heat to medium. Stir in Greek yogurt and chicken broth, scraping up browned bits from the bottom of the pan. Add Parmesan if using and simmer for 2-3 minutes until slightly thickened.
  6. Return cooked chicken to the skillet and toss gently to coat in the sauce. Cook for 2-3 minutes to blend flavors.
  7. Taste and adjust seasoning with salt and pepper. Garnish with chopped parsley and serve hot over rice, pasta, or low-carb sides.

Notes

Storage: Refrigerate in airtight container for up to 3 days. Add broth when reheating to prevent drying. Not ideal for freezing due to Greek yogurt sauce. Substitutions: Use chicken thighs for juicier meat; make homemade Cajun blend if needed; coconut yogurt for dairy-free option. Variations: Add shredded cheese and broil for cheesy version; stir in jalapeños for extra heat; add zucchini, mushrooms, or spinach for veggie-loaded version; add cooked shrimp for protein boost. Serving suggestions: Serve over white rice, brown rice, quinoa, cauliflower rice, zucchini noodles, or spaghetti squash. Pro tips: Pat chicken dry before seasoning; cut strips to uniform size; bring Greek yogurt to room temperature; reduce heat before adding yogurt to prevent curdling.