Dashboard › Browse Recipes › High Protein Creamy Cajun Chicken and Rice
High Protein Creamy Cajun Chicken and Rice
by Jalalsamfit
recipe easy American

High Protein Creamy Cajun Chicken and Rice

Crispy Cajun-seasoned chicken breast served over fluffy Cajun rice cooked with garlic and onion, all finished with a rich creamy sauce made from milk, light cream cheese, and parmesan. Only 532 calories per serving with 53g protein, this bold and flavorful meal preps into 4 hearty portions.

15m Prep
25m Cook
40m Total
4 Servings
high-protein meal-prep cajun creamy chicken-and-rice american fat-loss

Ingredients

cajun rice
  • 1 medium red onion (chopped)
  • 4 cloves garlic cloves (chopped)
  • 600 g cooked rice (cooked basmati)
  • fresh parsley (chopped)
cajun seasoning
  • 1.5 tsp salt
  • 1.5 tsp black pepper
  • 1.5 tsp garlic powder
  • 1.5 tsp onion powder
  • 1.5 tsp oregano
  • 1.5 tsp thyme
  • 1.5 tsp paprika
  • 1.5 tsp chilli powder
chicken
  • 800 g chicken breast (cut into halves)
  • 2 tsp olive oil
  • 25 g grass fed butter
creamy sauce
  • 15 g grass fed butter
  • 250 ml milk
  • 150 g light cream cheese
  • 40 g parmesan cheese (grated)

Steps

  1. 1
    Mix the Cajun seasoning: combine salt, black pepper, garlic powder, onion powder, oregano, thyme, paprika, and chilli powder.
    ~2 min
  2. 2
    Slice chicken breast into halves. Add 1.5x Cajun seasoning mix and olive oil. Mix well.
    Tip: Marinate overnight for best flavor.
    ~5 min
  3. 3
    In a hot pan add grass fed butter. Cook the chicken until golden and crispy. Set the chicken aside.
    Tip: Cook on medium-high heat to develop a good crust, then let it rest before slicing.
    ~10 min
  4. 4
    In the same pan add chopped onion and garlic. Cook for 5 minutes until soft. Add more Cajun seasoning, then add cooked rice and mix well. Add fresh parsley.
    ~8 min
  5. 5
    In a separate pan, make the creamy sauce: melt butter, add Cajun seasoning and let it toast. Add milk, light cream cheese, and parmesan. Stir on low heat until thick and creamy.
    Tip: Keep the heat on low when making the sauce.
    ~5 min
  6. 6
    Distribute the rice into 4 equal servings. Slice and add the chicken, then pour over the creamy sauce. Enjoy.
    ~3 min

Nutrition (per serving)

532
Calories
53g
Protein
43g
Carbs
15g
Fat
4g
Fiber
Cultural Context
Cajun cuisine originated in Louisiana, blending French, Spanish, and African culinary traditions. This recipe captures the bold, smoky flavors of Cajun cooking while making it accessible as a high-protein meal prep for fitness goals.
Video thumbnail
Jalalsamfit
There's NO REASON To Be Eating Plain Chicken & Rice! TRY THIS High Protein Creamy Cajun Chicken!
Log a Cook