High Protein Creamy Cajun Chicken with Garlic Rice

This recipe uses a homemade Cajun seasoning mix for the chicken, rice, and creamy sauce. Prepare the seasoning first, then divide it between the different components

Homemade Cajun Seasoning

• 1 teaspoon salt
• 1 teaspoon black pepper
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 teaspoon paprika
• 1 teaspoon chili powder

Chicken Marinade

• 800 g boneless, skinless chicken breast, cut into halves or thinner cutlets
• 1½ tablespoons Cajun seasoning mix
• 2 teaspoons olive oil

For Cooking the Chicken

• 25 g butter

Garlic Cajun Rice

• 2 cups uncooked long-grain rice, or 4 cups cooked rice
• 1 medium red onion, finely chopped
• 4–5 garlic cloves, finely chopped
• ½ tablespoon Cajun seasoning mix
• Water or broth, according to the rice package directions, if using uncooked rice
• Fresh parsley, chopped, for garnish

Creamy Cajun Sauce

• 15 g butter
• ½ tablespoon Cajun seasoning mix
• 250 ml milk
• 150 g light cream cheese
• 40 g finely grated Parmesan cheese

Chicken breast: Boneless, skinless chicken breast gives the dish a lean, tender protein option. Chicken thighs can also be used. They have a richer flavor and may need additional cooking time.

Cajun seasoning: The homemade blend gives you control over the salt and heat. Chili powder varies by brand, so adjust it to suit your preferred spice level. For a hotter result, add a pinch of cayenne.

Rice: Long-grain white rice works well. Basmati or jasmine rice can be substituted. If using cooked rice, day-old refrigerated rice is especially convenient for skillet cooking.

Red onion: Red onion adds a mild sweetness and color. Yellow onion works too.

Garlic: Fresh chopped garlic gives the rice its aromatic base. Use fresh garlic rather than garlic powder for the most noticeable garlic flavor.

Milk: Regular milk creates a smooth sauce. Unsweetened oat milk may work, but the sauce can be thinner and have a slightly different flavor.

Cream cheese: Light cream cheese keeps the sauce creamy. Full-fat cream cheese can be used for a richer result.

Parmesan: Finely grated Parmesan melts more evenly into the sauce. Nutritional yeast is not a direct texture substitute, but a small amount can add a savory, cheesy note if needed.

Step 1: Prepare the Cajun Seasoning and Marinate the Chicken

Combine the salt, black pepper, garlic powder, onion powder, oregano, thyme, paprika, and chili powder in a small bowl. Stir well to distribute the spices evenly.

Place the chicken in a bowl or airtight container. Add 1½ tablespoons of the seasoning mix and the olive oil. Turn the chicken to coat all sides.

Cover and refrigerate overnight if convenient. If you are short on time, let it marinate for at least 15–20 minutes while preparing the other ingredients.

Step 2: Sear the Chicken

Heat a large skillet over medium to medium-high heat. Add the butter and let it melt.

Place the chicken in the skillet without overcrowding it. Cook for approximately 5–7 minutes per side, depending on thickness. Adjust the heat if the seasoning begins to burn before the chicken cooks through.

Check the thickest part with a food thermometer. Chicken should reach an internal temperature of 165°F (74°C). Transfer the cooked chicken to a cutting board and let it rest for a few minutes before slicing.

Step 3: Sauté the Onion and Garlic

Use the same skillet to build flavor for the rice. If there is excessive browned butter or burnt seasoning in the pan, carefully remove it before continuing.

Add the chopped red onion and garlic. Sauté over medium heat for about 2–3 minutes, stirring frequently, until the onion begins to soften and the garlic smells fragrant. Avoid letting the garlic turn dark brown.

Step 4: Cook the Garlic Cajun Rice

If using uncooked rice: Add the uncooked rice and ½ tablespoon Cajun seasoning mix to the skillet. Stir to coat the grains with the onion, garlic, and seasoning. Add the amount of water or broth specified on the rice package. Bring to a gentle boil, then cover and simmer according to the package directions until the rice is tender and the liquid is absorbed. Check occasionally to prevent sticking.

If using cooked rice: Add 4 cups of cooked rice and ½ tablespoon Cajun seasoning mix to the skillet. Stir gently until the rice is evenly coated and heated through. If the rice seems dry, add a small splash of water or broth.

Step 5: Make the Creamy Cajun Sauce

In a small saucepan, melt 15 g butter over low heat. Stir in ½ tablespoon Cajun seasoning mix.

Slowly pour in the milk while whisking. Warm the mixture gently, then add the cream cheese in small portions. Whisk until the cream cheese melts and the sauce becomes smooth.

Add the grated Parmesan and continue stirring until melted. Keep the sauce over low heat and avoid boiling it. If it becomes too thick, add a little more milk until it reaches a pourable consistency.

Step 6: Slice the Chicken and Assemble

Slice the rested chicken into strips. Spoon a portion of garlic Cajun rice onto each plate, then arrange the chicken over the rice.

Drizzle the creamy Cajun sauce over the chicken and rice. Finish with chopped fresh parsley and a little extra Parmesan if desired. Serve while warm.

• Cut the chicken evenly: Similar thickness helps the chicken cook at a consistent rate. If needed, gently flatten thicker sections before seasoning.
• Avoid overcrowding: Leave space between the chicken pieces so they sear instead of steam. Cook in batches if your skillet is small.
• Watch the spices: Cajun seasoning can darken quickly in a hot pan. Lower the heat if the spices begin to burn.
• Keep the sauce gentle: Low heat and steady whisking help the cream cheese and Parmesan blend smoothly. Avoid boiling the sauce.
• Use the right rice method: Uncooked rice needs liquid and covered simmering time. Cooked rice only needs to be heated and seasoned in the skillet.
• Adjust the heat: Reduce the chili powder for a milder meal or add a little cayenne for more heat.
• Rest before slicing: A short rest helps the chicken retain more of its juices when sliced.

For another creamy, protein-focused chicken dinner, take a look at High Protein Spinach and Artichoke Chicken Casserole.

This dish is filling on its own, but a fresh or lightly seasoned side can balance the creamy sauce and Cajun spices.

• Steamed broccoli: Add tender broccoli for a simple vegetable side.
• Green beans: Serve with lightly sautéed green beans and a squeeze of lemon.
• Fresh green salad: A crisp salad with cucumber, tomatoes, and a light vinaigrette adds freshness.
• Roasted vegetables: Try roasted zucchini, bell peppers, or asparagus alongside the chicken and rice.
• Crusty bread: Serve with bread to enjoy any extra creamy sauce.
• Extra fresh herbs: Add chopped parsley or chives just before serving for a fresh finish.

For a different rice-bowl dinner, try 20-Minute Chicken Gyro Bowls.

For a different rice-bowl dinner, try 20-Minute Chicken Gyro Bowls.

• Refrigerator: Keep the chicken, rice, and sauce refrigerated and use within 3 days.
• Reheating on the stovetop: Warm the chicken and rice in a skillet over low heat. Add a splash of milk or broth if the rice or sauce has become dry.
• Microwave: Heat in a microwave-safe container until steaming hot throughout. Stir the rice and sauce halfway through heating for more even warming.
• Storing components separately: If possible, keep the sauce separate from the rice and chicken. This makes it easier to adjust the sauce consistency when reheating.

Avoid leaving cooked rice at room temperature for extended periods. Cool and refrigerate leftovers promptly.

Can I make the Cajun seasoning mix from scratch?

Yes. Mix the salt, black pepper, garlic powder, onion powder, oregano, thyme, paprika, and chili powder listed in the ingredients. Store any extra seasoning in a sealed container for another meal.

Can I use chicken thighs instead of chicken breast?

Yes. Boneless, skinless chicken thighs can be used. They have a richer flavor and may take longer to cook, so check the thickest part with a food thermometer and cook to 165°F (74°C).

How can I make the creamy Cajun sauce less spicy?

Use less Cajun seasoning in the sauce and reduce the chili powder in the seasoning blend. You can also add a little extra milk or cream cheese to soften the heat and adjust the sauce consistency.

Can I use leftover cooked rice?

Yes. Four cups of cooked rice can be used instead of uncooked rice. Day-old refrigerated rice works especially well because the grains are firmer and easier to stir without becoming mushy. Reheat it thoroughly in the skillet.

Can I prepare this recipe ahead of time?

You can mix the Cajun seasoning in advance and marinate the chicken in the refrigerator overnight. You can also cook the rice ahead and refrigerate it promptly. Prepare the creamy sauce close to serving time for the smoothest texture.

Is this recipe high in protein?

The recipe includes 800 g of chicken breast, which contributes substantial protein to the meal. The exact protein per serving depends on the chicken, dairy products, rice quantity, and number of servings. Use your recipe-card calculator with the exact ingredients to estimate nutrition.

What should I do if the sauce becomes too thick?

Whisk in a small splash of milk over low heat until the sauce reaches a pourable consistency. Add the milk gradually so the sauce does not become too thin.

High Protein Creamy Cajun Chicken with Garlic Rice brings together seasoned chicken, fragrant rice, and a smooth Parmesan sauce for a comforting dinner with plenty of flavor. The homemade Cajun seasoning makes it easy to control the heat, while the simple sauce brings everything together without complicated steps. Serve it fresh with vegetables or save the leftovers for another satisfying meal.