High Protein Creamy Cajun

This High Protein Creamy Cajun Chicken brings together bold spices, tender chicken, and a luscious creamy sauce for a dish that feels indulgent but stays light. The Cajunseasoned chicken pairs perfectly with fragrant rice, all coated in a sauce that wraps everything in cozy richness. It’s a weeknight winner that’s satisfying enough for friends and family alike.

I made this for my sister when she started tracking her protein, and it quickly became her top choice for weeknight dinners. Every time I cook it, someone inevitably asks me for the recipe.

Ingredients

• Cajun seasoning mix: brings spicy smoky flavor and saves you from buying premade blends try to use fresh spices for best kick
• Salt: heightens all the other flavors always use kosher or sea salt if you can
• Black pepper: gives a sharp bite use freshly ground for most aroma
• Garlic powder: adds savory punch check that it is clumpfree for easy mixing
• Onion powder: balances the sharpness of garlic powder look for fresh color
• Oregano: adds herbal notes go for dried leaves with rich scent
• Thyme: pairs with oregano for a deep earthy backbone avoid old bottles with faded aroma
• Paprika: brings color and deep smoky flavor use Spanish paprika if possible
• Chili powder: heats things up taste before using to judge spice level
• Chicken breast: lean protein that cooks up tender and moist try for fresh not previously frozen
• Olive oil: helps seasonings stick to chicken and adds richness choose extra virgin for fresh taste
• Grass fed butter: adds a creamy finish and richness find real butter for maximum flavor
• Rice: soaks up all the sauce use day old or leftover rice for best texture
• Red onion: brings sweetness and color look for one with crisp skin and no soft spots
• Garlic cloves: give zesty background make sure they are tight and plump
• Fresh parsley: adds a pop of color and freshness flat leaf holds up best as garnish
• Milk: gives the sauce a creamy texture without needing cream whole milk makes it extra creamy
• Light cream cheese: makes the sauce luxuriously smooth check the label for fewer added gums
• Parmesan: infuses the sauce with savory saltiness always grate from a block for better melting

Instructions

Marinate the Chicken:

Toss chicken breast pieces thoroughly with Cajun seasoning mix and olive oil making sure every spot is coated. Then seal in a glass container and let it rest overnight for best results.

Sear the Chicken:

Heat a pan over mediumhigh and melt grass fed butter. Add marinated chicken and cook each piece until a golden crispy crust forms on both sides. Finally let the chicken rest to keep juices inside.

Cook the Cajun Rice:

Using the same pan sauté chopped red onion and garlic cloves over medium heat until they release a savory aroma. Then mix in rice and sprinkle with Cajun seasoning mix stirring until rice is evenly coated.

Prepare the Creamy Sauce:

Lower the heat and add butter to melt completely. Whisk in more Cajun seasoning mix and slowly pour in milk. Once warmed stir in light cream cheese and fresh grated Parmesan keeping the sauce smooth and glossy.

Assemble and Serve:

Mound a generous scoop of Cajun rice onto your plate, top with sliced chicken, drizzle with creamy sauce and finish with chopped fresh parsley for color and bright flavor.

Every time I pull out Parmesan for this recipe it reminds me of making comfort food with my grandma and how that nutty cheesy scent made everyone drift into the kitchen for a taste

Storage Tips

Store leftovers in airtight glass containers in the fridge for up to three days. Never freeze the creamy sauce separately as it can split. Rice and chicken can be portioned into meal prep boxes for easy lunches.

Ingredient Substitutions

Swap chicken breast for chicken thigh if you like richer flavor. For a dairyfree version try using coconut milk and a dairyfree cream cheese. If you forget to marinate the chicken overnight even a quick thirtyminute soak makes a big impact.

Serving Suggestions

Serve with a crisp side salad or steamed broccoli to balance the richness. Leftover creamy Cajun sauce makes a fantastic dip for roasted veggies. For a party platter serve everything family style and let guests build their own bowls.

This High Protein Creamy Cajun Chicken is a flavorful weeknight meal that's both satisfying and easy to scale. Pair it with a simple salad to balance the richness.

Common Recipe Questions

→ How do I keep chicken juicy and tender?

Marinate the chicken overnight to lock in moisture, then cook over medium-high heat until golden and fully cooked. Let it rest before slicing to retain juices.

→ Can I use leftover rice for this dish?

Yes, day-old or previously cooked long-grain rice soaks up flavors well and stays fluffy, preventing sogginess.

→ What makes the sauce creamy without heaviness?

The combination of milk, light cream cheese, and Parmesan creates a rich yet lighter texture that coats the dish smoothly.

→ How do I get a crispy crust on the chicken?

Use a hot, well-oiled skillet, preferably cast iron, and avoid moving the chicken until a golden crust forms on both sides.

→ Can I adjust the spice level?

Absolutely, simply reduce or increase the amount of Cajun seasoning and chili powder to suit your preferred heat.