Introduction

This High Protein Creamy Cajun Chicken with Garlic Rice is a flavorful and satisfying dish perfect for a weeknight dinner. Tender chicken breasts are marinated in spicy Cajun seasoning and paired with creamy, cheesy rice infused with garlic and herbs. It’s a delicious way to enjoy a protein-packed meal with a rich, comforting sauce.

Three clear rectangular glass containers are lined up on a wooden board against a white marbled background. Each container holds a layer of golden-brown rice at the bottom, topped with a piece of well-spiced, dark brown grilled chicken breast. The chicken is generously covered with a creamy white sauce that has small green herb pieces sprinkled on top. The middle chicken piece is sliced into segments while the other two remain whole. Photo taken with an iphone --ar 4:5 --v 7

Ingredients

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
800 g Chicken Breast (cut into halves)
1.5 tbsp Cajun Seasoning Mix
2 tsp Olive Oil
25 g Grass Fed Butter for Cooking
2 cups Uncooked long-grain rice (or 4 cups cooked/day-old rice)
1 Medium Red Onion (chopped)
4-5 Garlic Cloves (chopped)
1/2 tbsp Cajun Seasoning Mix
Fresh Parsley (for garnish)
15 g Grass Fed Butter
1/2 tbsp Cajun Seasoning Mix
250 ml Milk
150 g Light Cream Cheese
40 g Parmesan

Instructions

Step 1: Marinate the chicken breast pieces overnight with 1.5 tablespoons of Cajun seasoning mix and 2 teaspoons of olive oil. Ensure each piece is well coated for the best flavor.
Step 2: Store the marinated chicken in an airtight glass container to seal in the flavor. This is more effective than plastic bags for overnight marinades.
Step 3: Heat a pan over medium-high heat and melt 25 grams of grass-fed butter. Cook the marinated chicken until it develops a crispy, golden crust. Once cooked, let the chicken rest for a few minutes before slicing it into strips.
Step 4: In the same pan, sauté the chopped red onion and garlic cloves until fragrant. Add 1/2 tablespoon of Cajun seasoning mix and toss in the day-old rice (or cooked rice). Stir until the rice is well coated with all the flavors.
Step 5: Lower the heat and melt 15 grams of grass-fed butter in the pan. Add 1/2 tablespoon of Cajun seasoning mix and slowly whisk in 250 ml of milk. Once warmed through, add 150 grams of light cream cheese and 40 grams of Parmesan, stirring until the sauce is smooth and creamy.
Step 6: Serve by layering the Cajun garlic rice on a plate, topping it with sliced chicken, and drizzling the creamy sauce over the top. Garnish with fresh parsley for color and freshness.

Tips & Variations

For a deeper flavor and better crust on the chicken, use a cast iron skillet to lock in heat.
If you don’t have day-old rice, cook and cool fresh rice before using to achieve the best texture.
Feel free to adjust the Cajun seasoning amount to control the spice level according to your taste.
Swap the light cream cheese for mascarpone or ricotta for a different creamy texture.

Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a pan over low heat, adding a splash of milk to loosen the sauce if needed. Avoid microwaving for best texture.

How to Serve

Three clear glass rectangular containers are placed in a straight line on a wooden surface, each filled with a base layer of yellowish-brown rice. On top of the rice in each container lies a piece of seasoned and grilled chicken breast with a rich, dark brown crust. The chicken is partially covered with a creamy white sauce sprinkled with small green herb pieces. The middle container's chicken is sliced into four sections, while the others remain whole. The background is a soft blur with a white marbled texture beneath the wooden surface. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I use chicken thighs instead of chicken breasts?

Yes, chicken thighs work well and stay juicy. Adjust cooking time accordingly, as thighs may take a bit longer to cook through.

Is this recipe suitable for meal prep?

Absolutely. The chicken and rice hold up well when stored separately and reheated. Keep sauce separate if possible and add just before serving for best freshness.