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high protein creamy cajun chicken with garlic rice 2026 04 26 190301 683x1024 1

High Protein Creamy Cajun Chicken with Garlic Rice

A delicious and satisfying dish packed with protein, featuring a blend of Cajun spices and a creamy sauce served over garlic rice.
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Prep Time 30 minutes
Cook Time 25 minutes
Total Time 55 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: American, Comfort Food
Calories: 650
Ingredients Method Notes

Ingredients
  

For the Chicken
  • 800 g chicken breast, cut into halves
  • 1.5 tbsp Cajun seasoning mix For marinating
  • 2 tsp olive oil
  • 25 g grass-fed butter (for cooking)
For the Rice
  • 2 cups uncooked long-grain rice (or 4 cups cooked/day-old rice)
  • 1 medium red onion, chopped
  • 4-5 cloves garlic, chopped
  • ½ tbsp Cajun seasoning mix
For the Creamy Sauce
  • 15 g grass-fed butter
  • ½ tbsp Cajun seasoning mix
  • 250 ml milk
  • 150 g light cream cheese
  • 40 g Parmesan cheese, grated
For Garnish
  • Fresh parsley, for garnish Add for color and flavor

Method
 

Preparation
  1. Mix olive oil with 1.5 tbsp Cajun seasoning. Coat the chicken breasts evenly. Cover and marinate for at least 30 minutes or overnight for a deeper flavor.
Cooking the Chicken
  1. Heat butter in a skillet over medium-high heat.
  2. Add the marinated chicken and cook until golden brown and cooked through (about 5–6 minutes per side). Remove and let it rest before slicing.
Preparing the Garlic Rice
  1. In the same pan, sauté onion and garlic until fragrant.
  2. Add ½ tbsp Cajun seasoning and rice. Toss until well-coated and warm.
Making the Creamy Sauce
  1. Reduce heat, melt butter, and stir in Cajun seasoning.
  2. Gradually whisk in milk, then add light cream cheese and Parmesan. Stir until smooth and creamy.
Assembling the Dish
  1. Layer rice on a serving dish, top with sliced chicken, and drizzle with creamy sauce.
  2. Garnish with parsley and enjoy!

Notes

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. You can also freeze the creamy chicken and rice for up to 2 months. To reheat, warm it up in the microwave or on the stovetop, adding a splash of milk if needed to keep it creamy.