High Protein Creamy Cajun Chicken & Rice
Bright, bold, and deeply comforting, this High Protein Creamy Cajun Chicken & Rice features seared chicken atop fragrant Cajun rice and a creamy sauce, making it a perfect weeknight meal or dinner for guests.
Ingredients
For the Chicken & Marinade
- 800 g Chicken Breast (cut into halves)
- 1.5 Tbsp Cajun Seasoning Mix
- 2 tsp Olive Oil
- 25 g Grass Fed Butter for Cooking
For the Rice & Sauté
- 3-4 servings Day-old rice (use leftover cooked rice; quantity as desired)
- 1 Medium Red Onion, chopped
- 4-5 cloves Garlic, chopped
- 0.5 Tbsp Cajun Seasoning Mix (to toss with rice)
For the Creamy Sauce
- 15 g Grass Fed Butter
- 0.5 Tbsp Cajun Seasoning Mix (for the sauce)
- 250 ml Milk Reduced-fat or unsweetened almond milk can be used
- 150 g Light Cream Cheese Can substitute for a lower-fat option
- 40 g Parmesan, grated Pecorino Romano can be used for a sharper taste
Pantry Seasonings
- 1 tsp Salt
- 1 tsp Black Pepper
- 1 tsp Garlic Powder
- 1 tsp Onion Powder
- 1 tsp Oregano
- 1 tsp Thyme
- 1 tsp Paprika
- 1 tsp Chilli Powder
For Serving
- to taste Fresh Parsley (for garnish)
Instructions
Marinate the Chicken
- Combine 1.5 Cajun Seasoning Mix and 2 tsp olive oil. Rub the mixture over the halved chicken breasts, coating thoroughly.
- Seal in an airtight glass container and refrigerate overnight for best flavor.
Sear the Chicken
- Heat a pan over medium-high heat and melt 25 g grass-fed butter.
- Add marinated chicken and cook undisturbed until a golden, crispy crust forms (about 4–5 minutes per side, depending on thickness).
- Remove and let rest a few minutes, then slice into strips.
Sauté Aromatics & Rice
- In the same pan, add the chopped red onion and garlic. Sauté until fragrant and translucent.
- Add 1/2 Cajun Seasoning Mix and toss in the day-old rice. Stir to coat the rice evenly with spices.
Build the Creamy Sauce
- Lower the heat. Melt 15 g grass-fed butter in the pan and add 1/2 Cajun Seasoning Mix.
- Slowly whisk in 250 ml milk until warmed.
- Add 150 g light cream cheese and 40 g Parmesan, stirring until the sauce is smooth and glossy.
Assemble & Serve
- Layer the Cajun rice on plates, top with sliced chicken, and drizzle the creamy sauce over everything.
- Garnish with chopped fresh parsley and serve immediately.
Notes
Make-ahead by marinating chicken overnight; store rice and sauce separately for best texture. Serve with salads or roasted vegetables.