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High Protein Creamy Cajun Chicken & Rice

Marinated Cajun chicken seared until golden, served over fluffy spiced rice with creamy sauce for 53g protein per serving.
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Prep Time 30 minutes
Cook Time 29 minutes
Total Time 1 hour
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: American, Cajun
Calories: 532
Ingredients Equipment Method Notes

Ingredients
  

  • 1 teaspoon salt for Cajun seasoning
  • 1 teaspoon black pepper for Cajun seasoning
  • 1 teaspoon garlic powder for Cajun seasoning
  • 1 teaspoon onion powder for Cajun seasoning
  • 1 teaspoon oregano for Cajun seasoning
  • 1 teaspoon thyme for Cajun seasoning
  • 1 teaspoon paprika for Cajun seasoning
  • 1 teaspoon chili powder for Cajun seasoning
  • 800 g chicken breast cut into halves
  • 1 1/2 tablespoons Cajun seasoning mix for marinade
  • 2 teaspoons olive oil for marinade
  • 25 g grass-fed butter for cooking chicken
  • 1 medium red onion chopped
  • 4-5 cloves garlic chopped
  • 1/2 tablespoon Cajun seasoning mix for rice
  • 3 cups cooked day-old rice
  • fresh parsley for garnish
  • 15 g grass-fed butter for sauce
  • 1/2 tablespoon Cajun seasoning mix for sauce
  • 250 ml milk any type
  • 150 g light cream cheese
  • 40 g grated Parmesan cheese

Equipment

  • large pan or skillet
  • Glass container for marinating
  • whisk
  • Meat Thermometer

Method
 

  1. Mix all Cajun seasoning ingredients together in a small bowl. Combine chicken breasts with 1 1/2 tablespoons Cajun seasoning and olive oil. Cover and marinate overnight (or minimum 30 minutes).
  2. Heat a pan over medium-high heat and melt 25g butter. Cook marinated chicken for 5-6 minutes per side until golden and cooked through to 165°F. Transfer to a plate and rest for 5 minutes before slicing.
  3. In the same pan, sauté chopped red onion for 2-3 minutes until softened. Add chopped garlic and cook for 30 seconds until fragrant.
  4. Add 1/2 tablespoon Cajun seasoning to the aromatics, then add day-old rice. Stir well for 3-4 minutes until every grain is coated with spices and heated through.
  5. Reduce heat to medium-low. Melt 15g butter and whisk in 1/2 tablespoon Cajun seasoning. Slowly pour in milk while whisking constantly.
  6. Add light cream cheese in chunks and whisk until melted and smooth. Stir in Parmesan cheese until fully incorporated and sauce is creamy.
  7. Layer Cajun rice on plates, top with sliced chicken, and drizzle creamy sauce generously over everything. Garnish with fresh parsley.

Notes

Storage: Store chicken, rice, and sauce separately in airtight containers for up to 3 days in fridge. Freezes well for up to 2 months. Marinating: Best overnight, minimum 30 minutes. Use glass container for even coating. Substitutions: Chicken thighs for juicier meat; Greek yogurt for cream cheese (lighter); coconut cream for dairy-free; cauliflower rice or quinoa for carb swap. Pro tips: Use day-old rice for best texture (spread fresh rice to cool if needed); rest chicken 5 minutes after cooking; whisk sauce constantly to prevent lumps; bring cream cheese to room temperature. Meal prep: Store components separately and assemble when ready to eat.